What you eat affects your teeth. Your mouth is the first point of contact with the nutrients you consume and is essential for kicking off the digestion process. Chewing extracts the most amount of nutrients from the food you eat, which means you get the benefits of your food before you even swallow! 

A diet rich in vitamins and minerals can naturally strengthen tooth enamel and prevent tooth decay. To eat your way to a healthy smile, here are five essential vitamins and minerals for your teeth and gums:

Calcium

The National Institutes of Health states that calcium is one of the most important minerals in the human body. It helps form and maintain healthy bones and teeth. Dairy products like milk and yogurt are great sources of calcium. If you prefer a dairy-free diet, you can include leafy greens like broccoli, spinach, kale, collard greens or bok choy in your meals. To keep the nutrients in your food, steam or sauté the vegetables instead of boiling them.

Phosphorus 

Phosphorus helps the body absorb calcium and strengthen teeth by rebuilding the tooth enamel. The best source of phosphorus can be found in protein-rich foods like meat, fish and eggs. Eating foods like milk and cheese can give your body the calcium and phosphorus it needs. Phosphorus can also be found in beans, lentils and nuts. When eating nuts, make sure to bite carefully so you don’t crack a tooth.

Vitamin A

Vitamin A is particularly good for saliva production. Saliva breaks down food and naturally cleans teeth from damaging acids and prevents dry mouth. Vitamin A also promotes the healthy mucous in the mouth that coats cheeks and gums, making them less susceptible to infection. Most vitamin A-rich foods are orange like carrots, sweet potatoes and bell peppers, plus fish and egg yolks. 

Vitamin C

Vitamin C is a great vitamin for gums as they keep the connective tissues of your gums strong. Without it, the tissues holding your teeth securely in place weaken and become loose. Also, gums can start bleeding and you could become at-risk for gum disease. You’re likely to get vitamin C in your diet from citrus fruits, peppers, sweet potatoes, broccoli, berries and kale.

Vitamin D

Vitamin D plays a significant role in the bone and tooth repair process. Some dairy products and cereal are fortified with vitamin D. You can also get it from oily fish like salmon, mackerel and herring. According to a 2020 article, Vitamin D Deficiency and Oral Health: A Comprehensive Review, vitamin D deficiencies can lead to gingival inflammation, cavities and gum disease. 

Most of these vitamins and minerals are available in supplements. While eating a balanced and healthy diet is essential in maintaining healthy teeth, visiting your dentist for regular cleanings and checkups is also crucial.

If you haven’t had a checkup in the past six months, book an appointment today at either of our Winnipeg clinics (Garden City Shopping Centre and St. Vital Centre).