Brushing and flossing your teeth and having regular dental check-ups are essential for good oral health, but did you know that your diet can also affect your oral health?
In order to maintain strong teeth and healthy gums, you need to eat a diet rich in these five vitamins.
1. Vitamin C
Thousands of years ago, sailors suffered from a disease called scurvy, which caused bruised gums and bleeding gums, among other symptoms. Eventually, it was discovered that scurvy was a result of chronic vitamin C deficiency caused by a lack of fresh fruit and vegetables.
You need vitamin C to maintain the health and strength of the connective tissues in your gums, which hold your teeth in place. A patient with bleeding gums is usually suffering from gingivitis, which is an early stage of periodontal disease, but it may also indicate that the person is lacking vitamin C in his or her diet. If your gums are bleeding on a regular basis, you should consult your dentist.
Among the foods rich in vitamin C are citrus fruits (such as lemons, oranges, limes, and grapefruits), tomatoes, strawberries, capsicums, broccoli, and kiwifruit.
2. Calcium
Strong teeth require calcium, which strengthens the enamel, the outer protective layer that protects teeth from cavities.
It is well known that dairy foods contain a lot of calcium, but if you are lactose intolerant or vegetarian, you can still maintain your teeth by eating plant-based calcium sources, such as leafy greens, kale, and bok choy, as well as nuts—almonds, hazelnuts, walnuts, and Brazil nuts are all excellent calcium sources.
Calcium-rich foods include cheese, milk, yogurt, canned fish with bones such as salmon and sardines, leafy green vegetables, and tofu.
3. Vitamin D
According to a research review, vitamin D deficiency can cause tooth decay and gum disease, as well as other oral health problems.
In spite of the fact that UVB radiation from the sun is the best source of vitamin D, some people, such as the elderly, those who are chronically ill, and those who are obese, are at higher risk of vitamin D deficiency. It is recommended that you consult your physician if you are concerned about your vitamin D levels.
Egg yolks, oily fish, red meat, and vitamin D-fortified breakfast cereals are all good sources of vitamin D.
4. Phosphorus
Phosphorus is found in chicken, red meat, seafood, dairy, eggs, nuts, and legumes.
Most of this essential mineral is found in your bones and teeth, making it the second-most abundant mineral in the body. Phosphorus serves as a building block for healthy teeth and bones, and calcium requires phosphorus in order to form healthy teeth and bones.
Plant foods (such as nuts and seeds) contain phosphorus, but animal sources have a higher absorption rate.
Phosphorus is found in chicken, red meat, seafood, dairy, eggs, nuts, and legumes.
5. Vitamin A
Keep your teeth and mouth healthy by eating orange-colored fruits and vegetables that are high in vitamin A. A lack of vitamin A has been associated with impaired tooth development, enamel hypoplasia (a developmental defect resulting in insufficient enamel), and gum disease.
Oily fish, egg yolks, sweet potatoes, carrots, capsicum, and pumpkin are all healthy sources of Vitamin A.
Is it necessary to take vitamin supplements?
Chances are, you already consume enough of these essential vitamins and minerals if you eat a healthy, balanced diet.
Some over-the-counter supplements claim to improve your skin, teeth, and nails, but most dentists (like most health professionals) prefer that people get their essential nutrients from real, whole foods. We are here to assist you if you have questions about whether you are consuming nutrients that are necessary for improved oral health. Contact our dental office today to schedule a consultation.
