Most people are unaware that a good diet, rich in vitamins and minerals, is good for their physical, mental, and oral health. While daily brushing and flossing are crucial for oral hygiene, micro-nutrients can impact the health of your teeth, especially the enamel.
Make sure your meals contain important minerals and vitamins, regardless of whether you’re a vegetarian or a non-vegetarian, on a particular diet, or eating whatever you like.
The bones crucially require this essential nutrient in the body to remain strong and healthy. As far as dental health is concerned, the mineral is needed by the tooth enamel and the jaw bone for strength.
Natural sources of Calcium: Dairy products like cheese, milk, butter, and yogurt are the best sources of calcium. Green veggies like broccoli, kale, bok choy, and beans, fishes like salmon; nuts like almonds and Brazil nuts; seeds of sunflower; and other vegetables like carrots are also good sources of calcium.
Additional Instructions: When cooking these vegetables, use a small amount of water for a shorter duration. Instead of boiling, steam or sautee the veggies to ensure the mineral stays in the food.
This mineral is instrumental in aiding the body to absorb calcium and use it to maintain bone and teeth health. Phosphorous is naturally present in your DNA, bones, and teeth. Phosphorous and calcium work together to make hydroxyapatite which is a critical component in the bone structure as well as in the tooth enamel.
Natural sources of Phosphorous: Food items like whole grains, milk, fish, eggs, and meats are rich in phosphorous. Seafood like sardines, shrimps, salmon, scallops, and tuna are also good sources of this nutrient. In addition, consuming foods like lentils, soybeans, and pumpkin seeds are advised for vegans and vegetarians.
Additional Instructions: The everyday food we consume consists of a good percentage of phosphorous; therefore, there is no need to consume any supplements separately for phosphorous.
This is one of the most elemental minerals required by the body’s circulatory system. The lack of iron causes anemia, a condition where the bloodstream has a shortage of red blood cells (RBCs). With fewer RBCs, it becomes difficult for the blood system to transport essential nutrients to all body parts. Iron deficiency, therefore, is not good for dental health as it weakens the teeth and jaw bones. In addition, it can lead to tooth decay, ulcers, etc., with increased chances of infection.
Natural sources of Iron: Eating iron-rich food is the best way to maintain oral health. Fruits like pomegranate, veggies like spinach, legumes, quinoa, pumpkin seeds, red meat, and fish like shellfish are the best sources of iron.
Potassium helps regulate blood acidity. It works along with magnesium to keep the bloodstream from becoming too acidic. The high acidity of the circulatory system strips the jawbones and teeth of calcium. It can result in the weakening of the entire oral structure. Consuming the right amount of potassium strengthens the teeth and the jawbones by retaining calcium effectively.
Natural sources of Potassium: One of the best sources of potassium is bananas. You must include vegetables like Lima beans, potatoes, tomatoes, avocados, sweet potatoes, and fruits like prunes in your daily diet.
This essential nutrient helps the body absorb calcium and basic proteins. Keratin is a protein in the teeth’ enamel that uses vitamin A during the formation process. Besides, it also helps keep the mucous membranes, the tissues that line the cavities inside the mouth, in good health. Healthy mucous membranes protect the gums, jawbones, and teeth. In addition, vitamin A helps prevent dry mouth that results in bad breath.
Natural sources of Vitamin A: Some of the richest sources of this macronutrient are egg yolk, fish, and leafy greens like kale, spinach, and collard greens. Orange-colored foods like carrots, oranges, apricots, sweet potatoes, etc., are good sources of vitamin A.
This nutrient strengthens the connective tissues in the gums, keeping them strong and healthy. Vitamin C deficiency can lead to gingivitis, which eventually leads to bleeding and receding gums. Besides the soft tissues, this vitamin is essential for preventing the loosening of teeth.
Natural sources of Vitamin C: Fruits like oranges and other citrus fruits are rich in vitamin C. The consumption of leafy greens, broccoli, kale, peppers, and sweet potatoes also provides the required nourishment.
Additional Instructions: Too much consumption of vitamin C can hurt the enamel. Therefore, keep a check on the consumption levels of the nutrient.
This is one of the most crucial macronutrients for the body. It is needed to help bones absorb calcium. Similarly, the nutrient helps in tooth mineralization. Vitamin D deficiency can lead to gum diseases, cavities, and gingival inflammation. The good part is that the body makes the nutrient naturally when it gets the required amount of sunlight. Hence, exposure to sunlight is crucial to maintaining oral and bone health.
Natural sources of Vitamin D: Oily and fatty fish are the most significant source of vitamin D. Salmon, herring, canned tuna, and mackerel are the richest in this nutrient. For vegans and non-vegetarians, the food items are fortified milk, portobello mushrooms, orange juice, and cereals help nourish the body with this essential nutrient.
Another crucial macronutrient is vitamin K2 which acts as a calcium binder and a shield. It prevents harmful substances from destroying bones. It works with vitamin D to help absorb calcium from the bloodstream by your bones and teeth. The intake of vitamin K2 helps in making bones dense and strong. In the teeth, it helps build fresh dentin or calcified tissues that occupy the layer underneath the enamel in your teeth. With normal growth of dentin, there are lesser chances of cavities. This nutritional shortage can cause gum and tooth bleeding.
Natural sources of vitamin K2: Foods like kale, spinach, leafy greens, spinach, broccoli, and parsley are excellent sources of vitamin K2.
Eating a balanced diet is the greatest approach to ingesting nutrients that are good for your teeth. However, if your diet cannot support your requirements of essential minerals and vitamins, you may need to take dietary supplements, but do so only after you consult with your dentist.
With a team of specialized orthodontists and a state-of-the-art Department of Dentistry, we are one of Dubai’s leading healthcare facilities, ensuring proper oral hygiene and dental health of our patients. Since poor oral health can be the root cause of numerous health issues, our team of experts facilitates long-term preventive healthcare routines. We are here to guide, educate, and help ensure your dental problems are addressed optimally.