Vitamins and minerals are one of the most important factors in maintaining dental health. Without a proper diet that contains enough nutrients, teeth can become sensitive and vulnerable to tooth decay and other dental problems.
How vitamins and minerals affect the teeth, and which foods are a source of the necessary nutrients for healthy and strong teeth.
How vitamins and minerals affect teeth
A healthy diet rich in vitamins and minerals strengthens teeth and makes them resistant to caries. Conversely, foods high in sugar and starch can be harmful to teeth. Sugar and starch destroy tooth enamel and cause caries. Eating hot or cold foods and drinks can also cause sensitivity and pain.
What products are good for teeth
Foods rich in calcium, such as milk and cheese, as well as foods rich in vitamin C, such as found in citrus fruits, are good for teeth. In addition, foods rich in fiber (apples and carrots) help remove bacteria from the oral cavity.
Calcium is a key mineral for dental health because it is found in the structure of tooth enamel, making it stronger and more resistant. Without enough calcium, teeth can become sensitive and brittle. In addition, calcium strengthens the bones of the jaws.
What to eat: Calcium is found in dairy products, green vegetables and other healthy foods. Good sources of calcium are milk, cheese and yogurt. If dairy isn’t your thing, broccoli, carrots, and salmon are also good choices.
Vitamin D helps the body absorb calcium, which is the most important mineral for healthy teeth. Without enough vitamin D, the body cannot use all the calcium that comes from food.
What to eat: The best source of vitamin D is sunlight, but this vitamin can also be found in fish, egg yolks, and many dairy products. Orange juice, cereal and tofu are also enriched with vitamin D. In addition, this vitamin is found in beef liver and mushrooms.
Phosphorus is a mineral that is present in bones, teeth and even in human DNA. This mineral, together with calcium, participates in the creation of hydroxyapatite, the main structural component of bones and tooth enamel.
What to eat: Seafood such as scallops, sardines, cod, shrimp, tuna, and salmon are high in phosphorus. You can also find it in beef, pork, and cheese. If you prefer to get your phosphorus from plant-based foods, consider soybeans, lentils, and pumpkin seeds.
Vitamin K. This vitamin can be compared to a shield — it helps block substances that destroy bones. It also helps the body produce osteocalcin, a protein that keeps bones strong. Vitamin K deficiency can slow the healing process and increase the chance of bleeding.
What to eat: Eating kale and spinach can help you achieve the right level of vitamin K in your body. This vitamin is also found in parsley, broccoli and Brussels sprouts.
Vitamin C strengthens the gums and soft tissues of the oral cavity. It can protect against gingivitis, an early stage of gum disease, and prevent loose teeth.
What to eat: Citrus fruits are known to be rich in vitamin C, but you can also find it in potatoes and leafy greens. Berries (strawberries, raspberries, blueberries), kiwi, bell pepper are also rich in vitamin C.
Vitamin A promotes immune function, affects vision and saliva production, which prevents dry mouth.
What to eat: Fish, egg yolks and liver contain this vitamin. You can also find vitamin A in spinach, kale, and collard greens, or in oranges or other orange-colored foods: apricots, cantaloupe, pumpkin, and carrots. These fruits and vegetables contain high levels of beta-carotene, which the body converts into vitamin A.
Lack of calcium or phosphorus can lead to caries, and in more serious cases to tooth loss. A lack of vitamin D can lead to a lack of calcium and phosphorus, which can weaken teeth and cause tooth decay. Vitamin C deficiency can cause gingivitis and bleeding gums.
How often should you take vitamin supplements?
Vitamin supplements do not need to be taken frequently, as a healthy and balanced diet usually provides enough vitamins and minerals for healthy teeth. However, if there is a need for supplements, it is important to consult a dentist regarding the correct choice as well as the required dosages. It is important to choose supplements that contain adequate amounts of calcium, vitamin D, and other nutrients that are critical to dental health. The best time to take vitamins can vary depending on the type of vitamin and your individual needs.
Fat-soluble vitamins (A, D, E, and K): These vitamins are best absorbed when taken with a meal that contains fat, as they need fat to be absorbed properly. Water-soluble vitamins (B and C): These vitamins can be taken with or without food because they are easily absorbed by the body. However, it is better to consume them in small doses throughout the day, since the body does not store them in large quantities.
Proper nutrition plays a leading role in maintaining healthy teeth. Nutrients such as calcium, vitamin D, phosphorus, and vitamin C are essential for maintaining healthy teeth and gums. A diet rich in these ingredients, along with regular oral hygiene, a healthy lifestyle and visits to the dentist can be a guarantee of dental health.