8 Foods that are proven to whiten your teeth

Plain Yogurt

It’s a double-whammy, dental-wise. Yogurt is rich in calcium, which is essential for keeping
your teeth looking healthy and bright. “Calcium-rich foods help strengthen the enamel, the
outer layer of teeth that give them their whiteness,” says Timothy Chase, DMD, a cosmetic
dentist at SmilesNY in Manhattan.

It’s also a good source of phosphorus, a mineral that works like a wingman to make
calcium’s effects more potent. “While phosphorus doesn’t have a specific whitening effect, it
does help maintain the enamel that gives teeth their outer beauty,” Chase says. Just steer clear
of the flavored stuff. Over time, those added sugars can break down tooth enamel, dulling
your smile.

Cheese

Like yogurt, it’s rich in the enamel strengtheners calcium and phosphorus. You’ll get the
biggest bang for your buck from hard cheeses like cheddar, Gruyere, and Parmesan. Of
course, you might not notice as much whitening action if you wash down your cheese plate
with a glass of red wine.

Apples

Think of them as nature’s best designer toothbrush. The crunchy texture of apples acts as a
gentle abrasive to scrub away the plaque that can leave your teeth looking dull. “The chewing
that’s required also promotes the production of saliva, which helps keep plaque from
developing. And stains attach to plaque like Velcro,” says periodontist and nutrition expert
Sandra Moldovan, MS, DDS CNS.

Carrots

Just like apples, carrots’ hard, crunchy texture can actually help scrub your teeth clean, say
Muldovan and Freeman. You’ll want to stick with raw ones, though. Cooked carrots are too
soft to deliver much scrubbing action.

Milk

Drink up for stronger bones—and whiter teeth. Milk is another top source of both calcium
and phosphorus. Keep in mind that the mineral content goes up as the fat content goes down,
so you’ll get the most of both nutrients from skim milk. (A cup of skim milk has 316 mg of
calcium and 255 mg of phosphorus, while a cup of whole milk has 276 mg of calcium and
205 mg of phosphorus.)

Celery
Breaking down the crisp, fibrous stalks with your chompers helps scrape away stain-causing
plaque and boosts the production of saliva. Crunch away, people. And maybe dip into a little
peanut butter while you're at it.

Strawberries

Not only will they not stain your teeth red, but strawberries may also help make your teeth
appear brighter and whiter. “They contain an enzyme called malic acid that works as a natural
astringent to remove surface discoloration,” says Steven Freeman, DDS, owner of Elite
Smiles in St. Augustine, Florida.

For even more whitening action, try applying mashed strawberries to your teeth like a paste
for five minutes then rinsing and brushing as normal, he suggests. One study found that this
method can help remove plaque to give it a whiter appearance without actually bleaching the
teeth.