Your teeth and gums provide a captivating smile and a pleasant eating experience. Strong teeth and healthy gums play a vital role in your overall health. Even though multiple factors are important in maintaining good oral health like brushing and flossing, diet also plays a significant part due to the inclusion of important vitamins and nutrients.
You can also get the necessary vitamins and minerals in supplements. Since the Food and Drug Administration is not authorized to check vitamins for safety or accuracy before they are available to purchase, be aware that the amount of a specific vitamin or mineral could be incorrect.
In this article, we are focusing on getting your vitamins from the food you eat. We list six essential vitamins for healthy teeth and gums, how food impacts your oral health, and the foods you can find these vitamins in.
How Food Impacts Oral Health
The food we consume directly influences our oral health and certain vitamins and nutrients can play a significant role in maintaining a healthy mouth. For more information on food for strong teeth and gums, read the article “Food for Strong Teeth and Gums.” Having a balanced diet packed with essential vitamins helps maintain healthy teeth and gums. Certain food items provide these necessary vitamins for gums and teeth, minimizing the risk of gum disease and tooth decay.
Your mouth, teeth, and gums are the first points of contact for the nutrients you consume and are crucial for beginning the digestion process. According to the International Journal of Environmental Research and Public Health, the process of chewing allows you to extract the greatest possible amount of nutrients from the food you eat.
For example, vitamin A contributes to your immune functions, vision, and saliva. Saliva is critical in preventing dry mouth, which can cause a variety of problems such as tooth decay, mouth sores, taste disorders, and gum disease. Food sources that contain vitamin A are fish, egg yolks, and liver.
By the same token, nutrient deficiencies can lead to oral conditions like inflammation and tooth loss. As well as foods high in sugar and carbohydrates can be detrimental to oral health by feeding harmful bacteria that produce acids that damage tooth enamel, leading to cavities and tooth decay.
6 Essential Vitamins for Healthy Teeth and Gums
Here are the six essential vitamins (and minerals) for teeth and gum health.
Calcium
Calcium is a mineral that is necessary for maintaining strong bones and teeth. It is important for maintaining overall health by playing a role in muscle function, nerve function, and blood clotting. For dental health, calcium is especially important because it helps to build and maintain strong tooth enamel. Without enough calcium, the enamel becomes weak and more susceptible to damage. Additionally, calcium helps to neutralize harmful acids in the mouth that can erode tooth enamel over time.
Calcium is found in these foods:
- Dairy products – milk, yogurt
- Canned salmon and sardines
- Vegetables – broccoli, collards, kale, mustard greens, turnip greens, bok choy
- Nuts – almonds, brazil nuts, sunflower seeds, tahini
Vitamin A
Vitamin A is not only good for your mouth and saliva production but also for your eyes and skin. Saliva helps break down food and also cleans bacteria from between your teeth.
You can find vitamin A in these foods:
- Orange-colored fruits and vegetables – carrots, sweet potatoes, bell peppers
- Fish
- Egg yolks
Vitamin C
Vitamin C is good for your teeth and also your gums. Vitamin C helps keep connective tissues in your gums that hold your teeth in place healthy and strong. Deficiencies in vitamin C can lead to bleeding gums and gum disease. Vitamin C can also reduce erosive tooth wear in early childhood.
Vitamin C is found in these foods:
- Citrus fruits
- Peppers
- Sweet peppers
- Broccoli
- Berries
- Kale
Vitamin D
Vitamin D deficiencies can lead to several oral health disorders like gingival inflammation, cavities, and gum disease. This is because vitamin D plays a significant role in bone and tooth mineralization.
These foods contain vitamin D:
- Oily fish – salmon, mackerel, and herring
- Milk
- Breakfast cereals
Vitamin K
Vitamin K acts like a shield to block substances that break down your bones. It aids in the production of osteocalcin, a protein that supports bone strength. When you are deficient in vitamin K, your body’s healing process can slow down, making you more likely to bleed.
Vitamin K is in these foods:
- Leafy greens – kale, collards, spinach
- Parsley
- Broccoli
- Brussels sprouts
Phosphorus
Phosphorus is a mineral that is present in your bones, teeth, and DNA. It works with calcium to create hydroxyapatite, the main structural component of bones and tooth enamel.
Phosphorus is found in a wide range of foods:
- Seafood – scallops, sardines, cod, shrimp, tuna, salmon
- Beef
- Pork
- Cheese
- Soybeans
- Lentils
- Pumpkin Seeds
Contact Sninski & Schmitt Family Dentistry to Schedule Your Dental Appointment
For a dental team that can work with you in getting and maintaining strong teeth and healthy gums, contact your Cary and Holly Springs dentists at Sninski & Schmitt Family Dentistry. We take a variety of insurance plans and are currently accepting new patients. Reach us at our Holly Springs dentist office at 919-600-6262 and our Cary dentist office at 919-467-2203. Or, you can also fill out our contact form to schedule an appointment.