Dark chocolate, strawberries and sauerkraut: the surprising foods that will keep your teeth healthy and white

"It's true that people don’t realise how sugary and acidic some fruits are, but you’ve got to be careful about isolating certain foods and labelling them either 'good' or 'bad' for your teeth," says cosmetic dental surgeon Dr Krystyna Wilczynski, a member of the British Dental Association and The Royal College of Surgeons' Faculty of Dental Surgery. "It should be health first, and cosmetic concerns second."

"Everything has both health benefits and disadvantages. Dental hygiene, good diet overall and a holistic, balanced view of health is the way to go for healthier, whiter teeth.

"These suggestions shouldn't be taken in isolation, but they're fun to know."

1. Strawberries

Partial to a punnet or two in your picnic basket? Nothing to worry about. "Strawberries are a bit of an unusual one because they contain malic acid, which is considered a natural tooth whitener," says Dr Krystyna. "That's not to say go and rub a strawberry on your tooth and it will look white. It's just that as opposed to eating curries or drinking coffee, which will stain your teeth, strawberries don’t stain your teeth."

2. Probiotic foods

There's been plenty of noise recently about the benefits of probiotics for gut health and the microbiome (the good bacteria hosted by your body) – but did you know that probiotic foods (such as yogurt, kefir, kimchi, sauerkraut, miso and pickles) can also help to reduce plaque? "Alongside good dental hygiene and regular trips to the dentist, probiotics help to decrease plaque and prevent gingivitis – inflammation in the gums caused by plaque which hasn’t been cleaned away properly," says Dr Krystyna. Taking good care of your gut could also help to improve immunity, mood and skin. 

3. Cheese

Cheese-lovers, rejoice: the appearance of the cheeseboard after a meal may not be such a bad thing. Cheese is believed to have a number of health benefits, and a 2013 study, from the Academy of General Dentistry in America, found that cheese not only makes the mouth more alkaline (which reduces the need for dental treatment) but also creates a protective film around the teeth."Dairy can help to restore the pH balance of your saliva," explains Dr Krystyna. "If your mouth is too acidic, the enamel can wear away.  Dairy products help to neutralise the balance of acid and alkali. Saliva naturally neutralises it to stop it from wearing away things like enamel, but eating cheese can help."

As if we needed an excuse. 

3. Pumpkin seeds

"Pumpkin seeds are full of the nutrients and vitamins that are great for health of teeth and gums: zinc, iron and magnesium will strengthen tooth enamel and prevents decay."

We like them sprinkled over porridge to add texture, or mixed up into leafy salads. 

4. Broccoli

Broccoli is not only the UK's favourite vegetable – it could also keep your teeth white. "Eating raw broccoli instead of steamed, boiled or roasted broccoli can act as a natural toothbrush to remove external staining on teeth, since it's quite chunky and textured. It also contains high levels of iron which reduce acid erosion and discolouration." Chuck a couple of florets in your lunchbox – it won't do you any harm. 

5. Green tea

While black tea contains tannins that will stain your teeth, green tea isn't so bad, and contains chemicals called polyphenols which actually clean the mouth. "Drinking green tea is understood to reduce bacteria and toxic products in the mouth," says Dr Krystyna. "Green tea is also rich in fluoride - the most well-known tooth strengthener." Anyone fancy a brew?

6. Dark chocolate

As if we needed any more health reasons to eat chocolate, it turns out that it might also be good for your teeth. "There has been plenty of debate over whether dark chocolate is actually good for your teeth," Dr Krystyna reveals. "Dark chocolate can actually be a cavity fighter. But the issue isn’t so black and white. Milk chocolate and white chocolate contain sugar, which is bad for teeth.

"I don't condone or promote the over-consumption of those for any teeth benefit – but high percentage cacao chocolate that contains no sugar can actually be beneficial to oral health, in moderation. Cocoa beans contain tannins, polyphenols and flavonoids. These are all antioxidants which benefit the mouth and teeth. Put simply, antioxidants are group of molecules that keep your body healthy on a cellular level, and in fact, dark chocolate can contain up to four times the levels found in green tea. 

"Polyphenols can prevent bad breath, limit gum infections and even prevent some bacteria from converting sugar into the acid which rots teeth. Tannins are the plant compounds that give the dark chocolate the bitter taste and dark colour, but are responsible for helping prevent bacteria sticking to teeth - and therefore limit tooth decay. This happens as their molecules bind to bacteria before plaque has time to form. Alongside this benefit, unfortunately tannins can stain teeth – so you must be careful and ensure good oral hygiene regime. 

"Finally, flavonoids in dark chocolate known as epicatechin have been known to slow tooth decay."

7. Oranges and pineapples

While the sugar content of fruits such as oranges can be detrimental to your teeth, that doesn't mean you should be demonising the contents of your fruitbowl. Dr Krystyna stresses that it isn't all bad: "Oranges and pineapples are sharp and tart, and sourness and tartness produces saliva, which cleans the teeth. Of course, sucking an orange every day will erode your teeth  but a piece of your favourite fruit every now and then is no bad thing."

8. Almonds

"These are a good source of calcium and protein whilst being low in sugar. They're perfect for snacking in place of sugary treats," recommends Dr Krystyna. Apparently, they can also help to promote a good night's sleep.