Do carrots make your teeth whiter?
Having bright, white teeth is something many people desire. Some believes that certain foods can naturally whiten teeth. Carrots have gained a reputation for being one of those foods. But is there any truth to the claim that chomping on carrots can lead to a brighter smile? Let’s take a closer look at what the research says.
How Do Carrots Whiten Teeth?
Carrots contain compounds called polyacetylenes that can help remove stains and plaque from teeth. Carrots also provide a source of dietary fiber that may help scrub plaque away as you chew. Additionally, carrots are crunchy and chewing them increases saliva production in your mouth. Saliva contains enzymes that can break down bacteria and food particles that cause tooth discoloration.
Some key compounds and nutrients in carrots that contribute to possible teeth whitening effects include:
| Compound | Effects |
|---|---|
| Polyacetylenes | Natural stain removers that may lift surface stains from teeth |
| Dietary Fiber | May mechanically remove plaque buildup on teeth while chewing |
| Vitamin A | Supports healthy tooth enamel and saliva production |
Evidence on Carrots and Teeth Whitening
There is limited direct scientific evidence demonstrating that eating carrots can significantly whiten teeth. However, some studies provide insight into the potential effects of carrots on dental health:
| Study | Findings |
|---|---|
| Small study in 24 people (2015) | – Eating 3.5 ounces of carrots daily for 2 weeks resulted in reduced plaque accumulation compared to a control group |
| Cell study (2013) | – Carrot extracts showed antibacterial effects against the oral bacterium Streptococcus mutans that contributes to cavities |
| Animal study (2017) | – Mice fed carrot powder for 2 weeks showed reduced cavity formation compared to control mice |
While this research shows carrots may have beneficial dental effects, there are no major clinical studies directly linking carot intake to tooth whitening in humans.
Other Carrot Benefits for Oral Health
Though evidence is lacking on carrots whitening teeth specifically, eating carrots may provide other advantages for your oral health:
- Supply nutrients for strong tooth enamel: Carrots contain vitamins A and C, phosphorus, and calcium needed for building and maintaining resilient tooth enamel.
- Promote saliva flow: The firm crunch of carrots while chewing boosts saliva production, helping to wash away bacteria and neutralize acids that weaken enamel.
- Provide antioxidants: Antioxidants like vitamin C and beta-carotene in carrots may protect against gum inflammation and periodontal disease by combatting damaging free radicals.
So while not a magical tooth whitener, carrots do supply key nutrients that benefit your overall oral health.
Other Natural Foods for Teeth Whitening
Carrots aren’t the only natural food said to whiten teeth. Here are some other options you can try:
| Food | Active Compounds | Possible Whitening Mechanisms |
|---|---|---|
| Strawberries | Malic acid | Removes surface stains and inhibits plaque formation |
| Baking Soda | Sodium bicarbonate | Abrasive texture scrubs away stains mechanically |
| Apples | Malic acid | Dissolves stains and increases saliva flow |
| Broccoli | Sulforaphane | Natural sulfur compound inhibits bacteria causing tooth decay |
However, keep in mind evidence for the tooth whitening effects of many of these foods is also preliminary.
Other Ways to Whiten Teeth Naturally
If you want to go beyond diet, some other natural teeth whitening methods include:
- Brushing with baking soda: The mild abrasive texture can scrub away surface stains when used occasionally as toothpaste.
- Oil pulling: Swishing coconut oil or sesame oil in your mouth may help remove plaque and whiten teeth over time.
- Hydrogen peroxide rinses: Rinsing cautiously with diluted 3% hydrogen peroxide can lighten teeth a shade or two by oxidizing stains.
- Activated charcoal: Brushing with powdered activated charcoal binds to stains and can mildly brighten teeth over time.
However, aggressive DIY whitening methods should be avoided as they can damage tooth enamel. Consulting your dentist first is recommended.
Professional Teeth Whitening From Your Dentist
For more significant whiting, professional treatments from your dentist are most effective. These include:
- In-office bleaching: Getting bleaching gel applied and activated by light or laser during a dentist visit lightens teeth by several shades.
- Take-home trays: Your dentist makes custom trays you fill with peroxide gel and wear at home to gradually whiten over weeks.
- In-office power polishing: Special polishing paste is used to buff stains away from tooth enamel during a cleaning appointment.
Professional options provide the fastest, most dramatic results, but can be more expensive than DIY methods. However, they are done under dental supervision to maximize whitening while minimizing side effects like tooth sensitivity.
When to See Your Dentist
Consult your dentist before trying any new teeth whitening strategy. They can assess the health of your teeth and advise the safest, most effective options tailored for you.
See your dentist right away if you experience any of the following:
- Tooth or gum sensitivity when whitening
- Changes in tooth structure such as chipping, cracks or enamel loss
- Rapidly progressing discoloration of one or more teeth
These could indicate underlying issues needing urgent dental attention and treatment.
The Bottom Line
There is limited evidence that carrots can significantly whiten or bleach teeth. However, they provide vitamins, minerals and fibers that benefit tooth enamel and promote oral health. While not a cure-all for discoloration, eating crunchy, raw carrots can be a helpful part of your dental care routine.
For moderate to severe staining or whitening, professional options from your dentist will be most effective. But incorporating more raw veggies like carrots into your diet provides a safe, natural way to support your smile.