We all know that brushing and flossing your teeth and having regular dental checkups are essential for good oral health, but did you know that your diet can also have an impact on the health of your teeth and gums?
According to experts, minimizing sugar intake and eating a well-rounded healthy diet are very important for healthy teeth.
Here are five vitamins you should include in your meals for strong teeth and healthy gums.
Vitamin C
Found in: Citrus fruits (such as lemons, oranges, limes, and grapefruits), tomatoes, strawberries, paprika, broccoli, kiwi.
Why: Vitamin C helps keep the connective tissues in your gums healthy and strong that hold your teeth in place. Research suggests that bleeding gums are often associated with gingivitis, an early stage of periodontal disease, but can also indicate a lack of vitamin C in your diet. See your dentist if you have recurrent bleeding gums.
Calcium
It is found in: Cheese, milk, yogurt, canned fish with bones such as salmon and sardines, green leafy vegetables, tofu.
Why: One of the most important nutrients for strong teeth is calcium, which strengthens tooth enamel, the protective outer layer that protects teeth against cavities.
Dairy products are a rich source of calcium, but if you’re lactose intolerant or vegetarian, eating plant sources of calcium, including leafy greens such as broccoli, kale, and bok choy, and a handful of nuts a day – almonds, hazelnuts, walnuts, and peanuts are good sources of calcium.
Vitamin D
It is found in: Egg yolks, fatty fish, red meat, and breakfast cereals fortified with vitamin D.
The reason: The “sunshine” vitamin is essential for healthy teeth and bones, as vitamin D deficiencies can lead to oral health problems like tooth decay and gum disease, according to a research review.
While the best source of vitamin D is UVB radiation from a few minutes in the sun, some people, including the elderly, chronically ill, and obese, are at higher risk of vitamin D deficiency. If you’re concerned about your vitamin D levels, talk to your doctor, who may recommend supplements.
Phosphorus
Found in: Chicken, red meat, seafood, dairy, eggs, nuts, legumes.
Why: This essential mineral is the second most abundant mineral in the body, and most of it is found in your bones and teeth. Phosphorus’s job is to act as a building block for healthy teeth and bones, and calcium needs phosphorus to strengthen your teeth and bones.
While you can get phosphorus from plant foods (like nuts and seeds), phosphorus from animal sources has a higher absorption rate than plants.
Vitamin A
Found in: Oily fish, egg yolk, sweet potato, carrot, paprika, pumpkin.
Why: Eat orange-colored fruits and vegetables rich in vitamin A to keep your teeth and mouth healthy. Vitamin A deficiency has been associated with impaired tooth formation, enamel hypoplasia (a developmental defect that results in inadequate enamel), and gum disease.
Do You Need Vitamin Supplements?
If you already eat a healthy and balanced diet, you are already getting enough of these essential vitamins and minerals.
While some over-the-counter supplements are sold to work wonders for your skin, teeth, and nails, it’s worth noting that many dentists (like most healthcare professionals) prefer people to get their essential nutrients from real, whole foods. Talk to your dentist or doctor before taking any supplements.
