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The body needs a lot of nutrients to keep it strong and healthy. There are important vitamins and minerals that can specifically help the teeth and gums as well. You should make sure that you eat a diet that is rich in these nutrients as a part of your good oral health hygiene habits. Read on to find out more about how these important vitamins and mineral work to keep your teeth strong and where you can find out which foods will provide you with these vital nutrients.
Important Vitamins and Minerals for Healthy Teeth
- Vitamin D
- Vitamin A
- Vitamin K
- Vitamin C
- B Vitamins
- Vitamin E
Teeth are made up of a large amount of calcium, making this mineral very important to consume to keep up with healthy teeth. Calcium also helps to strengthen tooth enamel. It also helps to strengthen the jawbone for good tooth support. The recommended daily allowance for this mineral is 1,000 mg, or milligrams. You can get your calcium from dairy products, fortifies juices, salmon, broccoli, and leafy greens.
Vitamin D has two important functions when it comes to tooth health. Firstly, it helps the body to absorb calcium more efficiently. Secondly, this vitamin is important for tooth and bone density for greater strength. The RDA for this nutrient is 400 IU, or international units. Vitamin D can be found in fortified dairy products and cereals, mushrooms, fatty fish, and eggs. Your body will also produce this vitamin simply by sitting in direct sunlight for 15 minutes each day.
Not only is phosphorous needed to help calcium to work more effectively at strengthening teeth, this mineral has also been shown to help strengthen and rebuild tooth enamel. You should strive to get 1,000 mg of this mineral. Getting enough phosphorous in your diet is easy when you consume dairy products, meats, fish, legumes, and whole grains.
Saliva helps to wash some debris and bacteria away from the teeth to reduce decay. Vitamin A helps to create strong mucous membranes in the mouth and with the production of saliva. 5,000 IU is the recommended daily dosage for this nutrient. Vitamin A can be found in bright orange vegetables and fruits as well as in green, leafy vegetables, organ meats, and eggs.
Potassium is an important mineral that not only helps to improve the density of teeth and bones, but it also helps to prevent processes in the body that can actually pull minerals out of the teeth and bones. The RDA for potassium is 3,500 mg. According to the FDA, most Americans do not get enough. Well-known sources of potassium include bananas and grapefruit, but you can also find this mineral in food sources such as dark leafy green vegetables, squash, avocado, potatoes, and dairy products.
Like potassium, Vitamin K can help to block certain substances that may actually break down the composition of the teeth. This vitamin is also important to reduce bleeding, which can be beneficial to those who are prone to periodontal disease. Those who are deficient in this vitamin often experience bleeding from the gums. You should aim to get at least 80 mcg, or micrograms, of this vitamin. Leafy greens, brussel sprouts, and broccoli are all good sources for getting your recommended daily allowance of Vitamin K.
To keep connective tissues that hold the teeth in place strong, it is important that you get enough Vitamin C in your diet. Additionally, this vitamin can help to protect against periodontal gum disease. Without enough Vitamin C, teeth can loosen and may eventually fall out. 60 mg of Vitamin C is recommended. Be sure to eat peppers, citrus fruits, berries, broccoli, and leafy greens.
Several B vitamins, especially riboflavin and niacin, are important to reduce the risk of inflammation and disease in oral tissues. This can help to reduce your risk of gingivitis and other types of disease that can occur within the mouth that could result in tooth loss. Strive for 1.6 mg of riboflavin and 18 mg of niacin. You can get your B vitamins in dairy products, meats, fish, legumes, leafy green vegetables, and certain types of nuts.
Like many of the vitamins and minerals on this list, Vitamin E is important for the health of the soft connective tissues in the mouth. This vitamin can also prevent bleeding from the gums. The recommended intake of Vitamin E is 30 IU. Wheat germ, nuts, seeds, vegetable oils, avocado, and fish are good sources of this necessary antioxidant.
Because teeth are made up largely of calcium, it is important to get enough nutrients that help the body to absorb and use this vital mineral. Iodine, like several others on this list, is important at helping the body to use calcium. You do not need a lot of iodine to get the benefits of this mineral. 150 mcg is all you need per day. Using iodized salt is one way to get enough of this nutrient in your diet. However, other sources include seaweed, shellfish, sesame seeds, and garlic.
Topical fluoride treatments are good at helping to keep your tooth enamel strong. You can also get fluoride in your diet to strengthen teeth from the inside. Also, you should try to get 3.5 mg in the form of fluorine. You are probably most familiar with fluoridated water as a way to get this mineral in your diet, but there are other sources as well. Black tea and seafood also contain this vital nutrient.
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Be sure to eat a diet that is varied and includes many of the above-mentioned foods to keep your teeth and gums healthy. For a complimentary consultation with Dr. Gluck, give us a call today for your appointment.
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11 Important Vitamins and Minerals (for Healthy Teeth)