Top 5 vitamins for
healths teeth and gum
1. Vitamin C
It is found in: citrus fruits (such as lemons, oranges, limes and grapefruits), tomatoes, strawberries, peppers, broccoli, kiwis.
Why: You’ve probably heard of the “sailor’s disease” or scurvy that sailors suffered from in ancient times, which, among other things, caused bruising and bleeding gums. Eventually, scurvy was found to be caused by chronic vitamin C deficiency, caused by a lack of fresh fruits and vegetables.
Vitamin C helps keep the connective tissue in your gums healthy and strong, which keeps your teeth in place. Bleeding gums are usually associated with gingivitis, an early stage of periodontal disease, but can also indicate low vitamin C in your diet, research shows. Visit your dentist if you have recurrent bleeding gums.
It is found in: cheese, milk, yogurt, canned fish with bones such as salmon and sardines, leafy green vegetables, tofu and seeds.
One of the most important nutrients for strong teeth is calcium, which strengthens tooth enamel – a protective outer layer that protects teeth from caries.
Dairy foods are a rich source of calcium, but if you are lactose intolerant or vegetarian, you can keep your teeth strong by eating plant sources of calcium, which include leafy vegetables such as broccoli, kale and chard, and a handful of nuts a day – almonds, hazelnuts, walnuts and Brazil nuts are good sources of calcium.
3. Vitamin D
It is found in: fish oil (cod liver oil), blue fish, egg yolks, red meat and cereals, butter, mushrooms and avocados
Why: The “sun” vitamin is essential for healthy teeth and bones because a lack of vitamin D can lead to oral health problems such as tooth decay and gum disease, according to recent research.
Studies show that as many as 40-50% of the population in our area is deficient in vitamin D. While the best source of vitamin D is UVB radiation of a few minutes a day spent in the sun, some people are at higher risk of vitamin D deficiency, including the elderly, chronically ill and people who threatened. If you are concerned about vitamin D levels, talk to your doctor who may advise supplementation.
It is found in: chicken, red meat, seafood, dairy products, eggs, nuts, legumes
Why: This essential mineral is the second most abundant mineral in the body, and most is found in your bones and teeth. The job of phosphorus is to serve as a building block for healthy teeth and bones, and calcium needs phosphorus to strengthen your teeth and bones.
While you can get phosphorus in plant foods (such as nuts and seeds), phosphorus from animal sources has a higher rate of absorption than from plants
5. Vitamin A
It is found in: oily fish, egg yolks, sweet potatoes, carrots, peppers, pumpkins.
Why: Get orange fruits and vegetables, which are rich in vitamin A, to keep your teeth and mouth healthy. Vitamin A deficiency has been linked to impaired tooth formation, enamel hypoplasia (a developmental defect resulting in inadequate enamel), and gum disease.
Do I need vitamin supplements?
If you are already eating a healthy, balanced diet, chances are high that you are already getting enough of these essential vitamins and minerals.
It is worth noting that although some dietary supplements are sold as wonders for your skin, teeth and nails, many dentists and health professionals prefer that people get essential nutrients from real, whole foods. Talk to your dentist or general practitioner before taking any dietary supplements.