Whiten and strengthen your teeth with the right 10 foods.

Introduction: Most people's concept of dental care is about good brushing habits and regular check-ups. In fact, good oral hygiene is not the only way to have healthy, beautiful teeth. Diet also plays an indispensable role. Here are 10 foods that are good for your teeth, so you can protect them by eating.

1. Banana

Banana is a starchy and nutritious fruit. It is sweet in taste and cold in nature, which can clear heat and moisten the intestines, promoting intestinal peristalsis. However, it is not suitable for people with spleen deficiency and diarrhea. According to the principle of "treating heat with cold," it is most suitable for people with "dry heat." Those with hemorrhoid bleeding or fetal restlessness caused by dry heat can eat the raw pulp. Moreover, bananas are rich in potassium and magnesium. Potassium can prevent high blood pressure and muscle cramps, while magnesium has the effect of eliminating fatigue. Therefore, bananas are the first choice for patients with high blood pressure. The pantothenic acid and other components in bananas are the "happy hormone" of the human body, which can reduce psychological stress and relieve depression. Eating a banana before bed also has a sedative effect.

Not only that, the high vitamin C content in bananas can maintain gum health. A severe deficiency can make gums fragile, prone to disease, and lead to symptoms such as gum swelling, bleeding, loose teeth, or tooth loss.

Banana Pancakes

2. Onion

Onion is a very common, inexpensive, and homely vegetable. Its flesh is tender, juicy, and mildly spicy, making it suitable for raw consumption. It originated in western Asia and is cultivated all over China, available year-round. Abroad, it is hailed as the "queen of vegetables" for its high nutritional value. Onions contain prostaglandin A, which can reduce peripheral vascular resistance and blood viscosity, and can be used to lower blood pressure, refresh the mind, relieve stress, and prevent colds. In addition, onions can remove oxygen free radicals from the body, enhance metabolism, resist aging, and prevent osteoporosis, making them a health food suitable for middle-aged and elderly people.

The tooth-protecting effect of onions is also quite good. The sulfur compounds in onions are powerful antibacterial ingredients. In vitro experiments have shown that onions can kill many types of bacteria, including the *Streptococcus mutans* that causes cavities, and fresh raw onions are the most effective. It is recommended to eat half a raw onion daily, not only to prevent cavities but also to help lower cholesterol, prevent heart disease, and boost immunity. When making a salad, you can add a few fresh onion slices; or, put some raw onion shreds in a burger or sandwich.

Black Pepper Onion Roast Beef

3. Garlic

Many people have experienced this: a perfectly good tooth becomes "sensitive" over time. When eating cold, hot, sour, or sweet foods, or even when brushing with cold water, the tooth becomes sore and soft. This is what is medically known as "dentin hypersensitivity," commonly known as "sensitive teeth." Rubbing raw garlic on sensitive tooth areas for 2-3 minutes daily can alleviate the symptoms. This is because the sulfur compounds in garlic have strong antibacterial and anti-inflammatory effects, inhibiting and killing various cocci, bacilli, fungi, and viruses. It is currently the most potent natural antibacterial agent found in plants. When you have a toothache, you can apply some garlic oil to the painful tooth or place a crushed garlic clove around the painful tooth and gums. After a few minutes, the pain will gradually subside.

Black Pepper Roasted Garlic

4. Cheese

Cheese is a dairy product made by concentrating and fermenting milk. It basically removes most of the water from milk, retaining its highly nutritious essence, and is known as the "gold of dairy products." Cheese contains essential minerals for the human body, such as calcium, phosphorus, magnesium, and sodium. Due to the needs of the cheese-making process, calcium ions are often added, increasing the calcium content, which is easily absorbed by the body. Every 100g of soft cheese can meet 30%-40% of the daily calcium requirement and 12%-20% of the daily phosphorus requirement.

The main components of teeth are trace elements such as calcium, phosphorus, zinc, and manganese. A lack of calcium can also lead to tooth damage, loosening, and loss. Moderate consumption of cheese or its products can increase the calcium density of teeth and strengthen their function. Cheese is rich in alkaline substances, which can inhibit the growth of bacteria in the mouth. Regular consumption of cheese can increase the strength of the tooth enamel on the tooth surface, repair damage, and thus make teeth strong and healthy.

Sweet and Savory Cheese Pie

5. Tea

The fluoride in tea can combine with the hydroxyapatite unique to teeth, providing an acid-resistant and anti-cavity effect. Tea has many benefits. The alkaline tea water can neutralize the pH value in the mouth, reduce the growth of oral bacteria, and thus minimize bacterial damage to teeth. The rich tea polyphenols in green tea have strong antioxidant properties. They not only remove free radicals and prevent cancer and cardiovascular diseases but also have a good preventive and therapeutic effect on some dental diseases. In addition, catechins in tea are the natural enemy of *Streptococcus mutans* in the mouth. Drinking green tea regularly can freshen breath and reduce the risk of cardiovascular disease.

A person needs to drink 1200-1500 ml of water daily. If drinking tea, about 800-1000 ml is appropriate. However, when drinking green tea, remember to drink it clear and not too strong, and it is not advisable to drink too much at night to avoid affecting sleep.

Spiced Tea Eggs