亮白牙齿吃出来，这些食物能够美白牙齿哦！ Foods That Can Whiten Your Teeth

虽然有很多食物会让我们的牙齿变黄，但幸运的是也有不少食物具有美白牙齿的功效，能够拯救我们变黄的牙齿。下面就来和小译一起看看这些神奇的食物都有哪些吧~

让牙齿变黄的食物

Berries 浆果

While they're antioxidant powerhouses that provide great health benefits for your body, berries aren't always kind to your teeth. They're full of chromogens, and the rich color of blueberries, cranberries, raspberries and blackberries can cause staining, whether they're eaten whole, drunk as juice or processed as jelly and jam.

虽然浆果是抗氧化剂，有益于身体健康，但它们对牙齿却不太友好。浆果富含色素，像蓝莓、蔓越莓、覆盆子和黑莓等浆果色彩鲜艳，所以不论是生吃，榨成果汁，或是加工成果冻和果酱，它们都会染黄牙齿。

Tea 茶

The most consumed drink on the planet is even more likely than coffee to cause that yellow shade on your teeth. Tea, especially black tea, contains tannins, which are plant-based compounds that make it easier for stains to stick to teeth, according to WebMD. Green or herbal teas have fewer tannins, so they may help limit stains, but they won't eliminate them.

作为全球饮用最多的饮品，茶比咖啡更容易导致牙齿变黄。根据WebMD的研究，茶类饮品，特别是红茶中含有植物性化合物单宁，它会使污渍更容易粘在牙齿上。绿茶或花草茶中单宁含量较少，所以不至于让更多污渍粘在牙齿上，但却没有消除这些污渍的功效。

Red wine 红酒

Like tea, red wine also contains tannins. But unlike tea, red wine is an acidic drink with intensely pigmented molecules called chromogens, which is notorious for tooth discoloration because those pigments stick to the enamel on your teeth, according to the American Dental Association.

红酒和茶一样，也含有单宁。但红酒和茶又有所不同，它是一种酸性饮料，含有着色强度极高的色素分子，称为色原。美国牙科协会称，这些色素会粘附在牙釉质上，致使牙齿染色，可谓是臭名昭著。

Acidity helps to stain teeth because the acid makes tooth enamel softer and rougher, so it's easier for stains to set in. But don't think you're off the hook with white wine. It may lack red wine's intense pigment, but it's even more acidic than red, which means it can still cause stains, according to Bozart Family Dentistry in North Carolina.

酸之所以有助于牙齿着色，是因为酸会使牙釉质变软变糙，污渍因此更容易进入牙齿。但不要认为你喝白葡萄酒就万事大吉了。白葡萄酒虽然不含红葡萄酒那样的高轻度色素分子，但它的酸性要比红酒更强，也就是说，它仍会造成牙渍。

Think of it this way: If a food or drink will stain your clothes or your tablecloth, it'll stain your teeth, too.

你不妨这样想：如果食物或饮料会弄脏你的衣服或桌布，它也会弄脏你的牙齿。

Balsamic vinegar 黑醋

The dark natural color of this tasty salad topper can discolor your teeth if it's not brushed away soon after eating. But there's an easy remedy here. Just make sure your salad also contains lettuce, which will help clear the vinegar off your teeth as you crunch your greens.

吃了浇有黑醋的美味沙拉后，若不及时刷牙，你的牙齿就会染色了。但有一个简单的补救措施。最好在沙拉中放些生菜，这样吃生菜的同时，牙齿上的色素沉淀也就顺便被清理了。

Soda 苏打

Like red wine, dark-colored sodas contain chromogens. And all soda is acidic, which means even light-colored sodas can erode enamel and stain teeth.

和红酒一样，深色苏打水含有色原。所有苏打都是酸性的，也就是说，即便是浅色苏打水也会侵蚀牙釉质，让牙齿变色。

One tip: If you can't kick your soda habit, consider using a straw. Sucking liquid up through a straw means it bypasses your teeth and instead goes onto the roof of your mouth and your tongue, WebMD says.

小提示：如果你一定要喝苏打水，建议使用吸管。WebMD称，用吸管喝饮料的话，饮料可以绕过你的牙齿，直接进入你的嘴巴和舌头。

Curry and tomato sauce 咖喱和番茄酱

The deep pigments in curries, tomato sauce and even soy sauce can yellow teeth. Plus, tomatoes are acidic. Lighter-colored sauces, such as cream sauce, are a better choice as far as white teeth are concerned (though they may not be a better option diet-wise).

咖喱、番茄酱甚至酱油中的深色素会使牙齿变黄。另外，西红柿也是酸性的。对于白牙齿而言，像白酱这样的浅色酱料不失为更好的选择（尽管在饮食层面它们可能不是更好的选择）。

能美白牙齿的食物

Milk and hard cheese 牛奶和硬质奶酪

These dairy delights benefit your teeth in two main ways, according to WebMD. They encourage saliva production, which neutralizes acid in your mouth, washes away stray food particles and helps prevent staining. Also, the calcium and other nutrients protect enamel from eroding.

WebMD表示，这些乳制品美食主要通过两种方式帮你清洁牙齿。一是能生成唾液来中和口中的酸，清除零星的食物残渣，从而避免牙齿染色。二是内含的钙质和其他营养物质能保护牙釉质不遭侵蚀。

Apples 苹果

Apples contain a substance called malic acid, which is responsible for the tart flavor. It increases saliva production, while the fruit's crunchy texture scrubs off leftover food particles that may cause stains on your teeth.

苹果中含有一种叫做苹果酸的物质，这就是它酸味的来源。苹果酸能增加唾液的分泌，而水果的松脆口感也会摩擦掉可能让牙齿变色的食物残渣。

Pineapple 菠萝

Think of pineapple as a natural teeth-whitener. Many teeth-whitening products contain an ingredient called bromelain, which is an enzyme found naturally in pineapple. It has many health benefits, including stain-fighting power.

我们不妨把菠萝想象成天然的牙齿增白剂。许多牙齿美白产品含有一种称为菠萝蛋白酶的成分，菠萝蛋白酶是一种天然存在于菠萝中的酶。它具有许多功效，其中就包括去污能力。

Broccoli 西兰花

Like apples, broccoli is high in fiber and can clean teeth as you eat — if you eat it raw. This cruciferous vegetable is also high in iron, which protects tooth enamel from decay.

和苹果一样，西兰花纤维质含量高，你在咀嚼的同时也能顺便清理牙齿 – 当然前提是生吃。这种十字花科蔬菜富含铁，可防止牙釉质腐蚀。

Cauliflower, another cruciferous vegetable, requires a lot of chewing and increases saliva production, removes plaque and keeps teeth looking whiter.

花椰菜是另一种十字花科蔬菜，吃时需要多次咀嚼，咀嚼的同时，唾液分泌增加，齿菌斑便得以清除，牙齿看起来也会更白。

Celery 芹菜

Celery is another crunchy and fibrous veggie that cleans your teeth while you munch. Plus, celery is especially beneficial for healthy gums, Arizona Family Dental says, which means whiter, healthier teeth in the long run. You'll get the same benefits from eating raw carrots.

芹菜也是另一种口感松脆、富含纤维的蔬菜，同样能在你咀嚼时清洁牙齿。另外，芹菜对保护牙龈健康特别有帮助。长期吃芹菜，牙齿会越发亮白，越发健康。生吃胡萝卜也会带来同样的效果。

Strawberries 草莓

True, earlier we said berries are responsible for staining teeth. But strawberries are an exception. Like apples, they contain malic acid and are highly fibrous, says Arizona Family Dental, so they clean your teeth as you eat.

没错，我们之前说浆果会造成牙齿染色，但草莓是个例外。草莓像苹果一样含有苹果酸，而且纤维质含量很高，所以当你吃草莓时它们也会清洁你的牙齿。

AARP recommends using them as a natural teeth whitener. They suggest mashing up strawberries, rubbing them over your teeth, letting them sit for five minutes and then rinsing and brushing as usual.

美国退休人员协会将草莓作为天然牙齿增白剂。具体做法是：把草莓捣碎，然后用它在牙齿上摩擦，接着再敷5分钟，最后像平常一样漱口刷牙。