Coffee and wine stain your teeth, and too much sugar can cause cavities. While it’s pretty obvious which foods are bad for your chompers, what about the ones that are actually good for them? We consulted Dr. Jonathan Levine, DMD, ProNamel spokesperson and an associate professor at the NYU School of Dentistry, for the best foods to chow down on that will keep your smile bright and healthy.

CHEESE

Bring on the Brie, y’all. In addition to being delicious, cheese—really most dairy products—contains protein and calcium, which help to protect and strengthen the enamel (or outermost layer) of your teeth.

YOGURT

Similar to cheese, yogurt is high in calcium and protein. It’s also packed with probiotics (aka good bacteria) that help keep your gums healthy. Just stick to the kinds with less sugar, like Greek or Skyr.

APPLES

Certain fruits, such as apples, are packed with fiber and water. Have one after a meal to gently scrub and rinse away any remaining food particles from your mouth.

CARROTS

Turns out they’re not just good for your eyes. Because of their fibrous texture, munching on some raw carrots increases the saliva production in your mouth, which in turn, reduces your risk of getting cavities.

LEAFY GREENS

On the opposite end of the spectrum of things, leafy greens like spinach and kale have tons of calcium and folic acid, which help to build your teeth’s enamel. Pass the spinach salad, please (and don’t skimp on the avocado).

.: Purewow

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