When it comes to the health of your teeth, you really are what you eat. Irritated, inflamed gums are unattractive and unhealthy for your smile. While your daily oral care habits help prevent gum disease, your diet can also give your gums the means to remain healthy and vibrant. Your gums give your teeth the support they need, keeps valuable bone material from deteriorating, and fights off harmful oral bacteria that creates gum disease. Let’s look at some foods you should include in your day to support healthy gums.

Leafy Greens: You can supply your gums with the vitamins and minerals they need and are found in kale and spinach. These two power-packed greens also provide your gums with vitamin C which boosts red blood cell production and lessens gum inflammation. Chewing these greens also stimulates saliva production, which helps your gums by removing oral bacteria, plaque, and food particles. You can also boost your vitamin C levels by eating citrus fruits and peppers (of all colors).

Dairy Protein: Calcium in dairy gives your gums a valuable supply of a protein called casein. Casein neutralizes oral acids which are created by the bacteria in the mouth. If this happens, the acids attack the gums and you end up with gum irritation and inflammation. You can add casein to your diet through yogurt, cheese, and milk.

Fatty Fish: Fatty fish, like salmon, contain high amounts of fatty acids called omega-3s. These omega-3s are important for brain health and function and are also powerful anti-inflammatories that support the immune system and help combat the negative effects of gum disease.

Chicken: Chicken contains both co-enzyme 10 and collagen. CoQ10 is an important anti-inflammatory agent that has also been directly correlated with gum disease. Individuals who have a CoQ10 deficiency are more likely to also have gum disease. Collagen is essential to the body’s ability to prevent the degradation of the gum tissues that can occur with gum disease.

Water: Drinking plenty of water throughout the day helps keep teeth clean and healthy as it washes away food particles regularly. Preventing the build up of plaque this way is an important way to support gum health.

Sugar Free Gum: Sugar Free Gum is a great way to freshen your breath and keep your teeth clean between meals. Be sure it is indeed sugar free.

Tea: Rich in polyphenols, tea can help to prevent the bacteria that encourage plaque to grow, making cavities less likely to form, and reducing risk of inflammation of the softer mouth tissues.

Your diet makes a big difference when it comes to a healthy smile. For healthy pink gums, maintain a balanced diet, brush, and floss daily, and see your dentist every six months for cleanings.