Maintaining good oral health is not only achieved through regular brushing and flossing. The nutrients you consume play a pivotal role in keeping your teeth and gums healthy. Proper nutrition can help prevent tooth decay, gum disease and other oral health issues. Let’s review some of the best nutrients to keep your smile bright and healthy.
Calcium
Calcium is essential for strong teeth and bones. It helps in the formation and maintenance of the tooth enamel, which is the outer protective layer of your teeth. Dairy products such as milk, cheese and yogurt are excellent sources of calcium. For those who are lactose intolerant or prefer plant-based options, almonds, tofu, broccoli and fortified plant-based milks are also rich in calcium.
Phosphorus
Phosphorus works in tandem with calcium to build strong bones and teeth. It is found in a variety of foods, including meat, fish, poultry, eggs and nuts. Ensuring you have enough phosphorus in your diet helps to maximize the effectiveness of calcium for your oral health.
Vitamin D
Vitamin D is crucial because it helps the body absorb calcium. Without adequate vitamin D, your body cannot utilize the calcium you consume, which can lead to weaker teeth and bones. Sunlight is a natural source of vitamin D, but you can also get it from foods such as fatty fish (like salmon and mackerel), egg yolks and fortified foods like milk and cereals.
Vitamin C
Vitamin C is vital for the health of your gums. It helps in the production of collagen, a protein that strengthens the connective tissues in your gums. A deficiency in vitamin C can lead to gum disease. Citrus fruits like oranges, grapefruits, lemons and limes are high in vitamin C.
Vitamin A
Vitamin A is important in the production of saliva, which is essential for cleansing away bacteria and food particles. Carrots, sweet potatoes, spinach and kale are excellent sources of vitamin A.
Water + Fluoride
While water is not a nutrient in the traditional sense, it is incredibly important for oral and overall health. Drinking water, particularly fluoridated water, helps to wash away food particles and bacteria and it keeps you hydrated. Fluoride is a mineral that helps prevent tooth decay and is often added to public water supplies and dental products like toothpaste and mouth rinses.
Incorporating key nutrients into your diet can help ensure that your teeth and gums remain healthy and strong. Remember to stay hydrated, avoid sugary and acidic foods and visit your dentist regularly to maintain a bright, healthy smile.
