Foods that Build Strong Teeth and a Healthy Mouth

Healthy foods for healthy teeth

The health of your teeth is dependent on nutrient-rich foods.

Brushing, flossing, and visiting the dentist regularly are necessary for strong, healthy teeth. 

Vitamins and minerals are also essential. Each one has an important job when it comes to the health of your teeth. 

Calcium For Healthy Teeth

Did you know that the outer layer of your teeth – what we call the enamel – is the hardest substance in your entire body? This enamel is stronger than your bones! Calcium is important because it keeps your enamel strong. Calcium is found abundantly in dairy and some other foods, like leafy greens and almonds. 

Snack Foods High in Calcium

  • String cheese
  • Fresh and dried figs 
  • Almonds (you can make a trail mix!) 
  • Yogurt topped with nuts and seeds 
  • Tahini (butter made from sesame seeds, which can be used like a dip or eaten on toast)


  • Spinach puffs are kid-friendly, delicious, and loaded with calcium from the cheese and spinach. 
  • Chia seeds are a great source of calcium. Try your hand at serving your kids this easy chia seed pudding. It can be made with non-dairy milk and served with fruit for breakfast, a snack, or as a healthy dessert. 
  • Beans and legumes are a great source of calcium. Try out this lentil and black bean soup. For added calcium and to make the dish more fun for your kids, add sour cream and cheese on top or pair it with a grilled cheese sandwich. 
  • Winter squash is a good source of calcium. These cheddar squash cloverleaf rolls can be paired with healthy soups for a creative meal.
  • Milk-based soups such as Creamy potato soup are nutritious, yummy, and loaded with calcium.

Magnesium For Healthy Teeth

Magnesium helps our bodies absorb calcium. It’s abundant in a lot of foods. 

Healthy Snack Ideas

  • Trail mix made with a combination of any of the following: pumpkin seeds, almonds, cashews, peanuts, raisins, dark chocolate 
  • Bananas or banana muffins
  • Sliced avocado with salt 
  • Whole wheat toast with peanut butter, cashew butter, or avocado


  • Black beans and rice makes for a delicious and healthy meal for the whole family. Kids can have fun topping this dish with black olives, cilantro, avocado, sour cream, or cheese. Black beans are high in magnesium. For added magnesium, use brown rice instead of white rice.
  • Black bean lasagna is another delicious and healthy way of eating black beans. And kids love it! And this black bean lasagna is yummy when topped with kid-friendly guacamole.
  • Try this satisfying, nutritious brown rice casserole.  
  • Turn your bananas into banana bread. You can even add high-magnesium nuts and seeds for fun. Pumpkin seeds and cashews are high in magnesium. You can also swap half of the flour for whole-grain flour for extra magnesium.

Vitamin D For Healthy Teeth

Vitamin D is both a nutrient we consume through food and a hormone our bodies make. 

Vitamin D is necessary for the absorption of calcium.

Snacks for Vitamin D

  • Tuna melt 
  • Tuna salad and crackers 
  • Deviled eggs (egg yolk is also high in calcium)

Salmon is high in vitamin D.

Sometimes it can be hard to get kids interested in eating fish, but here is a list of salmon recipes that your kid might find delicious: 

Phosphorous For Healthy Teeth

85 percent of your body’s phosphorus is found in your teeth and bones. Like magnesium and vitamin D, it’s a necessary vitamin for calcium absorption. Phosphorus is most abundantly found in meats and other foods high in protein.

Snacks That Are High in Phosphorus 

  • Cottage cheese and fruit
  • Nuts
  • Deviled eggs or warm hard-boiled eggs with butter and salt


  • Chicken is high in phosphorus, and most kids love dips. Here’s a recipe for buffalo chicken cheese dip. 
  • Homemade chicken tenders are healthy and fun to make with your kids.  
  • Shepherd’s pie is a healthy, easy-to-make dish that your kids will love. Ground beef, corn, peas, and potatoes are all high in phosphorus. 

Vitamin A For Healthy Teeth

Vitamin A is found abundantly in citrus fruits and orange veggies. It’s essential for overall oral health because it’s necessary for saliva production, and saliva neutralizes the acids that can erode enamel and cause cavities.

Fun Vitamin A Snack Ideas

  • Raw veggies, like carrots, broccoli, and red sweet peppers 
  • Cream cheese
  • Bluefin tuna with goat cheese or a hard-boiled egg with a mild feta cheese
  • Mango, cantaloupe, or grapefruit 


Vitamin C For Healthy Teeth

Vitamin C encourages collagen synthesis, which is necessary for tooth structure and support.

Vitamin C also supports gum health.

Snacks for Vitamin C

  • Kiwi
  • Strawberries
  • Oranges
  • Blueberries
  • Raspberries
  • Cherries 
  • Red and green peppers 
  • Cherry tomatoes


  • Healthy fruit pizza can be topped with nutritious fruits of your kid’s choice. 
  • Broccoli is loaded with vitamin C. If you’re looking for a meal that’s both yummy and easy to make, check out this 20-minute broccoli cheese soup.

Involve your child in the meal preparation.

While all of these food ideas sound great in theory, sometimes we find as parents that our kids aren’t very interested in trying a variety of healthy foods

Most of the time, kids can help in the kitchen. Make meal prep fun by involving them! Let them help plan the meals, pick out recipes, grocery shop, and put groceries away. When it comes to preparing the meal, let them try some of the cooking. 

Younger kids can stand on a chair and dump ingredients into a bowl and stir them, and kids who are a little older can cut vegetables and fry them with supervision. Studies show that when the kids are involved in the preparation of a meal, they were more likely to try some of it, even if they haven’t eaten that food in the past.

We’re committed to providing the best care for your child.

Here at Pediatric Dental Specialists, we are ready to answer any questions you have when it comes to nutrition and your child’s oral health. If you’re looking for quality, expert dental care for your child, reach out to us and schedule an appointment. We’re more than happy to help.