5 Essential Nutrients For Healthy Teeth

What you need to eat for a good oral health

Daily brushing and flossing are essential to maintaining good oral hygiene and a healthy smile, but did you know that the essential nutrients you consume (or lack thereof) can also significantly impact your oral health?

Certain nutrients can enrich your oral hygiene, protecting your teeth and gums from an onslaught of bacteria and decay. You may ask yourself, "What makes something healthy for your mouth?" or, "How can I tell if something is healthy for my teeth and gums?" 

Here's a list of our favorite vitamins and minerals for healthier teeth and gums.

What foods should I eat to promote my oral health? 

Since your physical well-being is directly linked to your oral health, it's essential to understand the critical role nutrients and vitamins play in maintaining good oral health. 

Eating various nutrient-rich foods from all food groups promotes healthy teeth and gums. A balanced eating plan that includes fruits, vegetables, protein foods, grains, and dairy provides essential nutrients for optimal oral health and overall health.

Nutritious foods provide your body with the vitamins, minerals, and essential nutrients it needs, helping you maintain a healthy weight and feel best. Calcium and vitamins C and D are essential for a healthy mouth. Eating a nutritious diet reduces the risk of tooth decay, gum disease, and other oral health problems. 

Taking supplements can help improve your oral health and overall well-being if you have a weak immune system or an illness.

Best foods for your oral health

Eating healthy is vital for all aspects of your life and body, including your teeth. While avoiding foods like sugar and caffeine can help improve oral health, specific vitamins are essential for healthy teeth and gums.

Below are essential foods and vitamins that contribute to the health of your mouth. As a reminder, always consult your trusted dentist before taking any supplements to ensure they do not interfere with any medications you take.

Calcium 

According to the National Institutes of Health, calcium is one of the most important minerals in the human body because it helps build and maintain strong bones and teeth.

Calcium can be found in dairy products such as milk, yogurt, and cheese because these foods have a type of calcium easily absorbed by the body. This is because cheese has a protein called "casein," which is vital for building strong tooth enamel. 

Salmon and canned sardines are also good sources. If you don't eat meat or dairy or want to add more calcium-rich vegetables to your diet, try broccoli, collards, kale, mustard greens, turnips, and Chinese cabbage or nuts such as almonds, Brazil nuts, sunflower seeds, and tahini. 

To ensure that the calcium remains in these foods, cook them in small amounts of water for a short time, such as steamed or sautéed, rather than boiled. In addition, you can also take calcium as a supplement.

Vitamin C 

Vitamin C is not only good for your teeth; it is also an excellent vitamin for your gums. It is a powerful antioxidant that helps heal gums and fight gum inflammation. It does this by helping the body produce more collagen, which aids in cell repair and speeds up the healing process. 

Vitamin C helps keep gum connective tissues, which hold teeth in place, healthy and strong, which means deficiencies can lead to bleeding gums and gum disease. 

You can find vitamin C in bell peppers, sweet potatoes, broccoli, berries, and kale. Citrus fruits such as oranges, grapefruit, and kiwi. However, all fruits are very acidic, so be sure to rinse your mouth with water after enjoying them. 

You can also find it in supplements that reduce erosive wear on teeth in early childhood. 

Magnesium 

Magnesium helps the body absorb calcium, essential for building strong teeth and tooth enamel. Magnesium is an excellent mineral for overall health and is crucial in building strong teeth and bones. You can find magnesium in nuts, whole grains, beans, seeds, and dark leafy greens.

Vitamin A 

One of the best vitamins for overall oral health is Vitamin A. It is suitable for the eyes, skin, and mouth, especially for saliva production. This is because it helps maintain the flow of saliva, which naturally cleanses the teeth of harmful acids and prevents dry mouth. 

This vitamin also supports the health of the mucosa of the mouth lining the cheeks and gums, making them less susceptible to infection and disease. 

You can find vitamin A in orange-colored fruits and vegetables, such as carrots, sweet potatoes, peppers, fish, and egg yolks. It is also available as a supplement.

Vitamin D 

Vitamin D plays a vital role in the maintenance of teeth; vitamin D deficiencies can lead to various oral health disorders, such as gingival inflammation, tooth decay, and gum disease. This is because it plays a crucial role in mineralizing bones and teeth.

Without adequate vitamin D, the healthful power of calcium is severely diminished. Vitamin D communicates and signals the intestines to absorb calcium into the bloodstream. 

Adequate amounts of vitamin D and calcium make bones and teeth denser and much stronger, which helps prevent fractures and cracks. 

You can find vitamin D in eggs, dairy products such as cheese and fortified milk, fortified cereals, and oily fish such as salmon, mackerel, and herring. You can also get it as a supplement. 

Phosphorus

Phosphorus is another essential vitamin for healthy teeth as it helps the body absorb and utilize calcium and strengthens teeth by protecting and rebuilding tooth enamel. 

Fortunately, most people get enough of this vitamin in their regular diet without taking supplements. Try incorporating meat, milk, and whole grains to add more phosphorus to your diet. Fish, eggs, and protein-rich foods are also excellent sources.

Preventive Dentistry for Healthy Teeth in Glendale, AZ

If you maintain a healthy, balanced diet full of whole fruits and vegetables, you are probably already consuming many of these tooth-beneficial essential nutrients.

Understanding the impact of these vitamins on your teeth can help your long-term oral care. Taking supplements may be a better option in some cases, but you should talk to a knowledgeable dentist, as some dietary supplements may interact or interfere with some prescription medications. 

For more information on this topic or if you have any questions, we invite you to visit our website or call us at (602) 900-9234 to talk more about the importance of a healthy diet for your mouth and how the proper diet can improve your family's oral health. 

Arrowhead Foothill Dentistry offers affordable family dentistry and gentle, compassionate dental care at your fingertips. Dr. Steele or Dr. Howard, along with their team of experts, make sure to provide you with comprehensive preventive dentistry. Patient satisfaction is our top priority.