If your teeth have started to decay you may be wondering what you can do about it. There's actually a lot you can do to help improve your oral health by eating nutritionally-rich foods that can improve the health of your teeth and gums.

Tooth enamel is quite hard – actually it is the hardest substance in our body. But, you still need to care for it, and practice good oral hygiene, follow a sensible diet and visit your dentist regularly. Try to consume these good foods to help ensure your teeth last your entire life.

First comes foods high in protein, protein contains phosphorous which is a vital component in improving the strength of your teeth and jaw. Meat and eggs yolks are a good source, but even better for your over-all health are beans, tofu and green, leafy vegetables (and if you’re a vegan or vegetarian.)

Then there's the very popular milk and dairy products. These contain Vitamin D and calcium which is great for increasing the strength of your bones and teeth. While calcium is great for brittle bones, it actually works of strengthening the enamel on your teeth. If you’re lactose intolerant, soy milk is a goo alternative as well.

A somewhat surprising one to some is citrus, you may be worried about what the acid will do to your teeth but the vitamin C will actually kill of most of the acid creating bacteria that are currently on the surface of your teeth. It also helps the cells involved in the formation of teeth.

Cereal grains help too, the magnesium in them aids in tooth enamel and jaw strength. You may want to go with whole grains as processed grains tend to dissolve into sugars in your mouth, which can have detrimental effects on your teeth. Which means, no sugary cereals – instead go for rice, corn, barley and oats. Wheat, of course, is one of the most direct sources, and is also healthier for you to consume.
Tea naturally contains fluoride. While brushing your teeth with fluoride toothpaste may be enough, tea provide additional help – and is an alternative to coffee, which can just stain your teeth.

Finally comes fish (those with edible bones, like sardines), one of the few foods containing Vitamin D, you can also get this from sunlight. Vitamin D helps the body properly utilize calcium, aiding in enamel development. It is actually a hormone, which means what it actually does is tell your intestines to absorb the calcium you consume.  When your body does not absorb enough calcium, it breaks down the calcium in your bones and teeth, making them brittle. By helping the absorption of calcium, it helps your enamel from wearing away.

Overall, a good, balanced diet, exercise and staying away from bad habits (smoking and alcohol) can help you achieve better health. Stay away from sugars, processed foods, and hard foods which can chip away at your teeth. Visit the dentist regularly and maintain good oral hygiene with regular brushing and flossing. Don’t wait until it’s too late – take care of your teeth today!
 
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