The Most Beneficial Vegetables for Your Oral Hygiene

A woman preparing a salad and smiling

Vegetables are a vital part of a healthy diet and help reduce your risk of serious diseases. As a kid, you may have hated eating your vegetables — especially the green ones. But, as you get older you start discovering all the benefits they provide for your body and how to make them taste better.

There are a large variety of vegetables, and some are great for improving not only your body but also your teeth and gums. It’s crucial that you get your daily dose, whether you eat them by themselves or in a tasty recipe. Discover which ones will help you maintain your beautiful smile.

Leafy Greens

Vegetables such as kale and spinach contain multiple vitamins including vitamin B, vitamin A, calcium, and fiber. These nutrients are known to strengthen your teeth and bones while fighting off bacteria. That’s why having a salad for lunch or dinner is so highly recommended. However, it’s important to choose denser leafy greens like those listed above to receive the most nutrients possible.

Dr. Emanuel Kontos says that eating these leafy green vegetables can imitate brushing your teeth. As you chew them, they’re removing decay-causing bacteria and helping to keep your teeth clean. Additionally, the high amount of calcium in these vegetables can strengthen enamel, helping your smile stay whiter and brighter.


This long, stringy vegetable is a great addition to your diet. Since its blander in taste and seemingly less versatile than other vegetables, celery is often less commonly consumed. However, this crunchy vegetable can benefit your oral health greatly.

Due to the fact that it’s filled with water and has a crunchy consistency, its main benefit is aiding with saliva production. As you eat the vegetable, the vitamins and nutrients inside wash away bacteria and food particles, resembling mouthwash.

Celery and carrots on a wood background


Like celery, carrots are a crunchy vegetable that help increase saliva. Many people like to cook their carrots and put them in dishes such as stews. While this is beneficial for other areas of your body such as your immune system, hair, and skin, Dr. Barry Brace says carrots provide more benefits when eaten raw.

Carrots not only strengthen your teeth, but they also help prevent gum disease as well. They contain antioxidants that boost your immune system and reduce the number of bacteria that spread to your gums.

The high level of beta-carotene found in carrots can also help strengthen your teeth and bones, preventing your risk for tooth decay or even tooth loss.

How to Make Greens More Enjoyable

Do you have trouble finding ways to make your vegetables taste good, resulting in you eating less of them? When you enjoy a certain food, you’re more likely to incorporate it into your daily diet. Try these tasty ideas to ensure your diet includes a proper amount of healthy vegetables. Even the pickiest eaters are sure to like them.

Add Kale and Spinach to Your Smoothies

If you don’t like the taste or texture of leafy greens, adding them to your smoothies is a great way to trick yourself or your children into eating your veggies. Mixing them with a variety of fruits and juices will mask their bitter taste.

Compliment Celery with Tasty Condiments

When eaten by itself, celery lacks flavor, making it an unappealing choice for many people. However, adding dips and condiments to it can make it a tasty, low-calorie snack.

You can do this by spreading a thick layer of peanut butter on top or dipping it in hummus or ranch. You can even use sugar-free options of these toppings to maximize the benefits of the celery.

Add Raw Carrots to Your Salad

Eating carrots with your salad is a great way to get a double dosage of veggies. The carrots add a healthy crunch to your leafy greens, making them more enjoyable. You can also pour a creamy dressing over your salad to add more flavor. Salads are a versatile meal that are great for incorporating a variety of superfoods into your diet.

A mother and her son in the kitchen eating vegetables

Making Sure You Eat Enough Vegetables

If you’re unsure of how much veggies to eat every day to achieve a beautiful smile, your local dentist can evaluate you to determine the proper amount. If you live near Greenwood Village, CO, Dr. Chad Brown is a highly trained expert to consider.

While these veggies are the best for your teeth, most veggies provide some level of benefit for your oral health. For example, broccoli, brussel sprouts, and green peas also contain vitamins and minerals that can strengthen your teeth.