Aside from adopting good oral hygiene practices, eating a balanced diet full of essential nutrients will also ensure your mouth stays healthy and strong. Lack of nutrients can cause weak teeth and gums, leading to more serious issues like tooth decay and periodontal disease.
Here are 7 vitamins and nutrients that you should be sure to include in your diet in order to keep your mouth healthy.
Best Vitamins for Oral Health
If you want to keep your mouth looking and functioning at its best, make sure you get all the right vitamins and nutrients that you need to stay healthy and strong. Here are some important vitamins for gums and teeth to include in your daily diet:
#1. Calcium
Calcium is an essential mineral that plays a role in many different bodily functions, including building bones and tooth enamel—the outer layer that protects teeth against cavities.
Calcium-rich foods include dairy (milk, cheese), leafy green vegetables, nuts, seeds, tofu, beans, legumes, and dark chocolate. You can also take a calcium supplement if you don’t consume enough calcium naturally in your diet.
#2. Phosphorus
Phosphorus is the second most abundant mineral in the human body that is needed for building healthy bones and teeth. It works with calcium to create hydroxyapatite, the main component of our bones and teeth. Seafood, poultry, whole grains, and dairy products are some of the excellent sources of this kind of mineral.
#3. Potassium
Potassium helps build strong bones and teeth. Potassium prevents your blood from becoming too acidic, which can lead to dental problems such as tooth decay. Foods rich in potassium include bananas, oranges, tomatoes, potatoes, spinach, avocados, and dried fruits.
#4. Vitamin A
Vitamin A is a fat-soluble vitamin essential for maintaining healthy skin, eyes, and immune systems and helps keep teeth healthy by increasing your saliva production. Your saliva contains enzymes that help break down food particles, fight off harmful bacteria between your teeth, and promote healing after injury or surgery.
Vitamin A is found in various foods, including carrots, sweet potatoes, spinach, kale, broccoli, cantaloupe, mangoes, pumpkin, and egg yolks. If you’re not getting adequate vitamin A from your diet, consider taking a supplement.
#5. Vitamin C
Vitamin C helps strengthen the connective soft tissues in your gums (which hold your teeth together), protects your mouth against tooth decay, and even lowers your risk of gum disease. Vitamin C deficiency can lead to tooth loss and bleeding gums. So eat plenty of citrus fruits like oranges, grapefruit, lemons, limes, tangerines, and kiwis. A vitamin C supplement may be beneficial if you need more vitamin C in your diet.
#6. Vitamin D
Vitamin D is essential for bone health and maintaining normal blood levels. It also helps your body absorb calcium which keeps your teeth and gums healthy. The body naturally gets this vitamin from sunlight, but it can also be obtained by consuming fish oil, fortified milk, breakfast cereals, orange juice, and tuna fish.
Vitamin D deficiency can lead to an increased risk of dental problems such as cavities, gum disease, and loss of teeth. So make sure you get enough vitamin D through food sources and supplements.
#7. Vitamin K
Vitamin K plays a crucial role in your dental health as it helps fight off bone breakdown and promotes bone growth. This vitamin also helps your body produce osteocalcin, a protein that strengthens bone mineral density. A lack of vitamin K can slow your body’s ability to heal, so getting enough vitamin K through your diet is essential.
Vitamin K is found in a wide range of foods including, beef liver, eggs, soybeans, broccoli, Brussels sprouts, asparagus, cabbage, collard greens, kale, spinach, and other vegetables.
When To Take Vitamin Supplements?
If you already eat a well-balanced, healthy diet, then there’s no reason why you should take any additional supplements. However, if you aren’t eating a balanced diet or have certain medical conditions like liver or kidney disease or gastrointestinal issues, talk to your dentist or doctor about adding supplements to your daily routine. They can recommend the best ones for you based on your needs.
Tips for Getting Enough Vitamins and Nutrients
Here are some tips to help ensure you get all the vitamins and nutrients you need:
- Make sure you know what and how much to eat based on your personal needs. Use the MyPlate Plan calculator to get personalized results.
- Eat the rainbow. Try to include colorful fruits and vegetables that make up at least half of your plate for each meal.
- Create a healthy meal routine by eating multiple meals throughout the day.
- Get outside! Sunlight provides your body with natural Vitamin D.
- Choose options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium.
- Take a daily multivitamin.
- Use a fluoridated toothpaste to strengthen your teeth.
Visit Us Today to Learn More About How To Keep Your Teeth And Gum Healthy!
Proper nutrition is key to a healthy mind and body, and that includes your mouth! Make sure you consume all-natural, nutrient-rich foods that contain vitamins and minerals that promote healthy teeth and gums.
Most importantly, visit our dental office regularly so we can check your oral hygiene and address any issues before they become severe. We look forward to giving you a beautiful, healthy smile!
