During the COVID-19 pandemic, many people missed their routine dental check-ups. This has left them wondering how their dental health may have been impacted. However, while dentist visits matter, your diet plays a major role in keeping your teeth and gums healthy.

According to dental experts, eating foods rich in nutrients like calcium, phosphorus, magnesium, and vitamin D, and low in sugar and processed carbs, can protect against cavities, bleeding gums, and other oral health issues. On the flip side, some common foods — even those considered healthy — may damage your teeth if consumed regularly.

Here’s a look at five foods that support oral health and five that may be harming it.

5 Foods That Are Great for Your Teeth

Cacao Nibs or Dark Chocolate

Cacao nibs — or unsweetened dark chocolate — contain polyphenols that help kill cavity-causing bacteria and prevent plaque from sticking to teeth. Research shows cocoa compounds can be as effective as mouthwash in reducing harmful bacteria, without affecting the good ones. Just be sure to choose chocolate with little to no added sugar.

Grass-Fed Dairy

Cheese, butter, and other dairy products from grass-fed animals are rich in vitamin K2, a nutrient that supports tooth mineralization and overall dental health. Many people are deficient in K2, and grass-fed dairy offers a natural source. Other good sources include eggs, chicken liver, and natto.

Fatty Fish

Fish like salmon, tuna, mackerel, and trout are packed with vitamin D and omega-3 fatty acids, which help strengthen tooth enamel and reduce gum inflammation. Vitamin D also helps deliver calcium to teeth — a key part of preventing decay.

Leafy Greens

Spinach, kale, and Swiss chard are high in minerals and act as prebiotics in the mouth. They support beneficial bacteria and help produce nitric oxide, which can benefit both oral and heart health. Leafy greens also help clean your teeth naturally and strengthen enamel.

Grapefruit and Oranges

While acidic, citrus fruits like oranges and grapefruit provide vitamin C, which helps reduce gum inflammation and supports healthy connective tissues in the mouth. Studies show they may even reduce bleeding gums. Just rinse your mouth with water afterward to limit acid exposure.

5 Foods That Can Harm Your Dental Health

Crackers and Processed Carbs

Don’t let their bland flavor fool you — crackers quickly break down into sugars, feeding harmful bacteria that cause decay. They’re often more damaging than candy. If you crave something crunchy, choose seed-based options without wheat or refined carbs.

Dried Fruits

Sticky and sweet, dried fruits like raisins and apricots cling to teeth and are high in sugar. They also have a low pH, making them acidic and more likely to erode enamel. Whole, fresh fruit is a better choice.

Soda

Soda is one of the most acidic beverages on the market, with or without sugar. Its pH can weaken enamel and lead to cavities. Sip it quickly, not slowly over time, and rinse with water afterward. Wait at least 45 minutes before brushing.

Kombucha

Often seen as a health drink, some kombucha brands contain added sugars and lack active probiotics. These sweet and acidic drinks can harm your teeth if consumed regularly. Choose sugar-free versions with visible fermentation and rinse after drinking.

Beans and Lentils

Though nutritious, legumes contain phytic acid, which can interfere with the absorption of calcium and magnesium — minerals your teeth need. If you rely heavily on these foods, make sure you’re getting enough of the key nutrients from other sources.

Weight loss is never a linear process, there are highs and lows, and the process can be grueling. Although exercise is a big part of it, your diet needs to be consistent as well. However, stopping yourself from indulging in many of these unhealthy foods can be difficult. Many people even wonder whether cutting out food can help or not.

To put things in perspective, the online weight loss coach shared her own weight loss journey. Online weight loss coach Amaka has gained a following by sharing her own success story of losing 25 kg in just four months. She achieved this through a mix of methods, including intermittent fasting, strength training, and a focus on what she calls "detox drinks." Her advice is all about making sustainable changes, and she recently put together a simple, easy-to-follow guide on her social media.

8 Foods You Should Avoid & Swap For Weight Loss

The guide isn't just about what foods to avoid, but it also gives a list of smart, delicious swaps you can make instead. Amaka's goal is to help people change their eating habits without feeling like they're missing out.

Sugary Drinks

Avoid: Stay away from sodas, sweetened juices, and high-calorie energy drinks, which contain a lot of sugar without any nutritional value.

Swap: Choose healthier options like water, green tea, or black coffee. You can also try making your own detox water with lemon and chia seeds for a flavorful, low-calorie drink.

Fried Foods

Avoid: Skip fried items like french fries and fried chicken. Frying food adds a large amount of fat and calories, making them a poor choice for your waistline.

Swap: Cook your food using healthier methods. Opt for grilled, air-fried, boiled, or baked meals. This simple change can significantly reduce your calorie intake and still give you great flavor.

White Bread & Refined Carbs

Avoid: Refined carbs like white bread and pasta are quickly digested and can cause sugar spikes. They don't provide the lasting energy you need.

Swap: Switch to whole-grain options, which are rich in fiber and keep you feeling full. Good choices include whole-grain bread, brown rice, oats, or nutritious sweet potatoes.

Processed Snacks

Avoid: Packaged snacks like chips and cookies are often loaded with unhealthy fats, salt, and sugar. They are designed to be addictive and offer very little in terms of nutrition.

Swap: Choose healthier, homemade alternatives. Try making your own air-popped popcorn, or snack on carrot and cucumber sticks with a little peanut butter. Greek yogurt with fruit is another great option.

Ice Cream & Sugary Desserts

Avoid: Most ice creams and desserts are packed with sugar and unhealthy fats, making them a major obstacle to weight loss.

Swap: You can still enjoy a treat by making a healthier version. Blend Greek yogurt with bananas and berries, then freeze it in small cups. You can also have a small piece of dark chocolate to satisfy your sweet cravings.

Heavy Creamy Sauces

Avoid: Be mindful of high-calorie sauces and dressings like mayonnaise. They can quickly add hundreds of calories to an otherwise healthy meal.

Swap: Use low-calorie alternatives. A great swap is a dressing made with mashed avocado, olive oil, and lemon. Greek yogurt also works well as a healthy, low-fat sauce.

Processed Meats

Avoid: Meats like sausages and hotdogs are often high in fat, sodium, and preservatives. They can be very unhealthy for your body and your weight loss goals.

Swap: Go for lean, healthy proteins. Good choices include grilled chicken, fish, turkey, and eggs. These foods provide the protein you need to build muscle and stay full without all the extra calories.

Excess Alcohol

Avoid: Beer, cocktails, and shots are often high in calories and can slow down your metabolism, making it harder to lose weight.

Swap: Drink alcohol in moderation. A small glass of red wine is a better option. You can also try sparkling water with fresh lemon and mint for a refreshing, calorie-free alternative.

Food policy experts had cautiously hoped that the new health secretary, Robert F. Kennedy Jr., might finally address the nation’s poor diet and reduce reliance on ultraprocessed foods. But many expressed disappointment following Tuesday’s White House report detailing the Make America Healthy Again (MAHA) commission’s plans to tackle childhood chronic disease.

While the report includes promising initiatives such as offering healthier meals in schools and promoting breastfeeding, it remains vague about how these policies would be implemented or funded. The New York Times quoted Kelly Brownell, professor emeritus at Duke University’s Sanford School of Public Policy, saying, “Even if all of the initiatives in the report were put into action, the industry will not be required to change how it manipulates and markets foods that drive poor health in children.”

Contrast With Previous Report

The new report contrasts sharply with MAHA’s first report in May, which focused on identifying drivers of poor health in American children. Jerold Mande, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health and former federal food policymaker, described the initial report as “revolutionary in its focus” on ultraprocessed foods and the companies producing them.

“[The new report] seems more in line with food industry interests than the previous one, as if it was written to just maintain the status quo,” Mr. Mande told The New York Times. Ultraprocessed foods were mentioned only a few times, primarily in describing efforts to define them.

Industry Response

Following the report’s release, industry groups largely welcomed its recommendations. The Food Industry Association, representing producers and retailers, issued a statement of support, and the Consumer Brands Association called it “a very ambitious” set of policy recommendations it would help implement, The New York Times reported.

The report also permits schools and federal nutrition programs to offer whole milk instead of just lower-fat options, a change long supported by the dairy industry. Marion Nestle, professor emerita of nutrition and public health at New York University, highlighted this as a key example of industry-favored policy.

Limits of Voluntary Industry Cooperation

So far, Mr. Kennedy has relied on voluntary cooperation from the food industry rather than mandating change. This approach has succeeded in some areas, such as reducing artificial dyes in foods. However, experts note that larger drivers of ultraprocessed food consumption, low cost, heavy marketing, and high fat, sugar, and salt content, are unlikely to be addressed without regulation.

Christina Roberto, director of the Center for Food and Nutrition Policy at the University of Pennsylvania, told The New York Times, “The issues they’re focused on for food and nutrition are really spot on. But the devil is completely in the details.” She added that policies like sugary drink taxes, which have proven effective in other countries, could reduce consumption and improve health outcomes.

Support for Some Proposals, Gaps in Regulation

The report also lists measures that policy experts support, such as expanding research on nutrition, improving hospital and federal program meals, scrutinizing food additives, and closing the longstanding “GRAS loophole” that allows companies to introduce new chemicals without FDA approval.

Yet, experts said the report lacks clarity on how the FDA would increase oversight, particularly amid staffing and funding cuts. Jennifer Pomeranz, associate professor of public health policy at NYU, told The New York Times that even if additives like artificial dyes are removed, foods could remain high in sugar, sodium, and fat.

A draft version obtained by The New York Times in August proposed “ways to lower added sugar and sodium in packaged foods,” a line removed from the final report. “You assume that food industry lobbying got that taken out,” Dr. Nestle said. She also criticized vague language suggesting that companies would police themselves to limit marketing unhealthy foods to children.

Longstanding Challenges Remain

Experts noted a tension between the administration’s stated goal of improving public health and its actions, such as cuts to SNAP benefits and the elimination of large-scale nutrition education programs. Many see the report as similar to past administrations’ efforts: a list of reasonable proposals without strong enforcement mechanisms.

“Administration after administration, independent of the political party, has been unwilling to tackle the food industry,” Dr. Brownell told The New York Times. “As long as the industry isn’t required to change, it won’t.”

The cleaning crew of our body, which is responsible for making sure we are clear of all toxins, which is also responsible for metabolizing all your food, liver, often gets ignored. Although we eat foods that help us support our gut health, our brain health, even our reproduction health, during all this, we can end up overlooking the second largest organ in our body.

However, why do we need to be careful with our liver’s health?

Why Your Liver Is So Important

You might not think about your liver much, but if it stopped working, your health would be in serious trouble. Your liver is a vital organ with many critical jobs, like filtering toxins, helping you digest food, and processing medications.

When the liver is damaged, it can develop a condition called cirrhosis, where healthy liver cells are replaced by scar tissue. Another growing problem is nonalcoholic fatty liver disease, which is common in people who are obese and can also lead to cirrhosis. If your liver fails, toxins will build up in your body, you won't be able to digest your food properly, and medicines won't work as they should.

To avoid these serious health issues, it's essential to take care of your liver. Dr. Saurabh Sethi, gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, gave us three things to keep in our diet to help us support our liver health.

What Foods Support Our Liver Health?

According to Dr. Sethi, one of the easiest ways to start taking care of your liver is by changing what you drink. He suggests a few healthy options that you can easily add to your daily routine.

Healthy Drinks

Drinks like black coffee, black tea, green tea, and matcha are all great choices. They contain special compounds that help support your liver and keep your body's metabolism working properly. So, swapping out a sugary drink for one of these can make a big difference.

Turmeric

The second food Dr. Sethi recommends is turmeric. This bright yellow spice isn't just for adding flavor to your food—it's also great for your health. Turmeric contains a powerful ingredient called curcumin, which is known for its strong ability to fight inflammation. Inflammation can be very damaging to the liver, so by including just a small amount of turmeric in your diet—about half to one teaspoon a day—you can help protect and support your liver's health.

Berries, Broccoli, and Beets

Dr. Sethi groups these three foods together because they are all essential for a healthy liver. He calls them the "three Bs."

• Berries are full of antioxidants, which are like tiny bodyguards that protect your liver from damage.
• Broccoli is a type of vegetable that's high in fiber. It also contains a special compound called sulforaphane, which helps your liver get rid of harmful toxins more effectively.
• Beets (or beetroot) are known for their high content of beta-lanes, which are powerful anti-inflammatory and antioxidant agents. They help improve blood flow to the liver and support its natural ability to detoxify your body.

By adding these three simple foods to your meals, you can give your liver the extra support it needs to stay healthy.