Are you informed of the vitamins and minerals that your teeth require for staying healthy? Our body requires many macronutrients and micronutrients to carry out the daily functions and in a similar way the teeth also need some vitamins and minerals to stay well.

The only task that you need to be mindful of is that you must ensure that your diet is wholesome and includes all these below fruits and vegetables. So, let us have a look at some nutritious foods.

1. Calcium- Calcium is the most important mineral required by the teeth to be precise, it is extremely essential for the teeth. Overall, it helps to build your bones stronger and provide physical support to your body. With adequate supplement of calcium in diet your jawbone is strengthened and it hardens the enamel surface of the teeth.
   Foods to include in the diet for Calcium – Milk is rich in calcium minerals. Other foods which you can include are broccoli, cheese, salmon and yogurt.
2. Vitamin D- Eating above foods will not suffice as Vitamin D is required to absorb Calcium in the body. The bone mineral density is also boosted by the Vitamin D. For the calcium to do its wonders, you must have enough Vitamin D intake in your body.
   Foods to include in diet for Vitamin D – Sunlight is one of the best sources of Vitamin D from the energy powerhouse which is the Sun and with it your body naturally produces Vitamin D. Other sources of Vitamin D are fatty fish, portobello mushrooms and even canned tuna. There are some fortified foods also which can be consumed like milk, cereals and orange juice also.
3. Potassium- Potassium minerals also help like Vitamin D to strengthen mineral bone density. It also interacts with magnesium in order to restrict the blood from turning acidic, which can cause the calcium to leach from your teeth and bones in your overall body.
   Foods to include in the diet for Potassium – You can eat bananas for potassium mineral. Other vegetables and fruits which are rich sources of potassium minerals are tomatoes, lima beans, sweet potatoes, prunes, avocadoes, potatoes and swiss chard.
4. Phosphorous- Phosphorus aids calcium mineral to strengthen and build bones and the teeth in your mouth.
   Foods to include in a diet for Phosphorous – There are many foods which contain phosphorus and you can eat any of them. Fish or the seafood as we say are loaded with phosphorus and some of them are salmon, scallops, cod, tuna, shrimp and sardines. Cheese and pork are also good for potassium requirements. From plant based you can source potassium from soybeans, pumpkin seeds and lentils.
5. Vitamin K- It’s a protective vitamin and you think of it as a protective shield for your body since it restricts the elements which are causing your bones to break down. It produces osteocalcin, a protein which provides structural support to your bones and makes it stronger. Vitamin K is required for the clotting process or else the blood may bleed profusely from your body causing other major problems.
   Foods to include in diet for Vitamin K – All leafy vegetables can be eaten like collards, kale and spinach to fulfill the quota of Vitamin K demanded by the body. Other foods which you can rely upon include broccoli, parsley and Brussel sprouts.
6. Vitamin C- Vitamin C will strengthen the soft tissue and as usual boost the health of teeth and bones in your body. It’s very important for the good health of the teeth as it includes preventing gingivitis, periodontal disease viz gum diseases in early stages itself. The extraction process of teeth can also be prevented by regular supplement of Vitamin C.
   Foods to include in diet for Vitamin C – All the citrus foods are a good source for Vitamin C like oranges, lemon, bell peppers and broccoli also. It’s there in potatoes and leafy green vegetables also.
7. Vitamin A- Vitamin A will help you to keep your mucous membranes in a healthy and a fit state. It will help you to avoid dry mouth and enrich your mouth healing ability and swiftly.
   Foods to include in the diet for Vitamin A – You can have liver, egg yolks and even fish. If you want a plant-based source then you may consume like kale, spinach, collard greens etc. Eat fruits which are orange in color like oranges, papayas etc. Or else you can eat sweet potatoes, pumpkins, apricots, carrots and cantaloupe. All these contain a good amount of beta-carotene, which can be converted into Vitamin A by your body.
   These are all the important minerals and Vitamins which help you maintain good oral health and keep all dental issues far away. So, let us know what you include in your diet daily and if you’re missing any of the above, it’s high time and start including it NOW and tell us!

Expert opinion

• Dr. Rupali Gujar Dental Director of Sabka dentist says “To maintain a good structure physically and aesthetically of the teeth, minerals and vitamins are a must in your diet.”
• Dr. Reena Waghela Dental Director of Sabka dentist says “Vitamins and Minerals although required in small amounts by our body, they are extremely essential to maintain good health and deficiency of these can lead to many dental issues and in the overall body also.”
• Dr. Jena Shah Dental Director of Sabka dentist says “Your teeth reflect what you consume so including fresh leafy vegetables and fruits must be strictly included in the diet.”

Reference:

• 5 Essential Vitamins For Teeth And Gum Health – Colgate
• 6 Vitamins and Minerals Your Kids Need- WebMD
• The Role of Nutrition in Periodontal Health
• Keep That Smile! Calcium and Vitamin D Prevent Tooth Loss