Oral health is of significant importance to a person’s general health and there is no better way of promoting oral health other than through diet. These are the importance of vitamins to your teeth and gum health. The vitamins you take determine the health of your teeth and gums. Whether it is building tooth enamel or avoiding gum disease, the vitamins will go a long way in improving the health of your mouth. This is the place where you will find out about ten vitamins that are essential for having a healthy teeth and gums and how they can help you get rid of your imperfect smile.
Essential vitamins that should be consumed in large quantity in order to have a healthy mouth include; The essential vitamins that are critical for the gums are Vitamin A, C, D, and K2 while Vitamin B12, Folate and Calcium are critical to tooth strength and the immune system. In addition to preventing simple disorders such as tooth decay and gum diseases, these nutrients play crucial roles in the restoration and growth of tissues of the oral cavity. These vitamins help to maintain the health and functionality of the mouth as a person ages.
The right vitamins can be taken as food supplements to prevent the discomfort and the long-term impact of dental problems. As with any part of the body, proper cleanliness is essential for good health, but this does not exclude the need for proper nutrition, particularly vitamins, for health teeth and gums. These vitamins help to build up the enamel, avoid gum inflammation, and even to maintain the overall health of the oral cavity. Well now let us look at the 10 vitamins that are essential for maintaining healthy teeth and gums below.
Top 10 vitamins needed for a healthy teeth and gums, and how these vitamins benefit you to maintain a healthy mouth and gums.
1. Vitamin A – For Strong, Healthy Gums
Vitamin A is one of the most effectives vitamins when it comes to maintaining healthy gums. It assists in the health of the mucous membranes of your mouth, which are the tissues found in your gums and prevent bacterial invasion. Also, vitamin A helps in the synthesis of saliva which is essential in rinsing the mouth and thus removing bacteria. Lack of vitamin A may lead to dryness of the mouth and gum related illnesses.
Best sources of Vitamin A:
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Eggs
2. Vitamin C – Necessary for Health and Healing of Gums
The popular vitamin C is crucial for the immune system and also has a strong connection with the health of gums and teeth. It sustains collagen formation which is a protein that strengthens your gum tissue. Supplements on the other hand help in the healing process, and reduce the chances of bleeding gums and gum diseases such as gingivitis and periodontitis.
Best sources of Vitamin C:
- Oranges
- Strawberries
- Bell peppers
- Broccoli
- Kiwi
3. This vitamin – assists your body in its ability to absorb calcium.
The mouth benefits from vitamin D in two ways, first because it helps the body absorb calcium which is essential for teeth and bones. Vitamin D deficiency also means that your body cannot properly utilise calcium, which is essential for the health of your teeth, and may result in tooth decay. It also has an anti-inflammatory property which would be good for the gums.
Best sources of Vitamin D:
- Natural light or sunlight (exposure to natural light)
- Fatty fish (salmon, mackerel)
- Milk fortified and dairy products
- Egg yolks
4. Vitamin K2 – Is Crucial for Bone Health and Dental Health
Vitamin K2 is unique from the other fat-soluble vitamins because it helps to activate osteocalcin, vitamin D’s partner in calcium regulation, and assists in moving calcium to the bone and teeth where it is needed while preventing it from going to the arteries where it is not wanted. This vitamin is helpful in the process of maintaining the bone framework in the jaws hence your teeth. It is also instrumental in defending teeth against cavities by guaranteeing that minerals remain in the tooth enamel.
Best sources of Vitamin K2
- Natto (fermented soybeans)
- Hard cheeses
- Egg yolks
- Chicken liver
5. Vitamin B12 – Protects from Gum Disease
The risk of gum disease is also minimized by Vitamin B12 since it plays a significant role in maintaining proper nerve functioning and tissue regeneration in your mouth. Lack of B12 vitamin is also a cause of oral problems, including inflamed, swollen, or bleeding gums. It also prove helpful in boosting general body immunity hence greatly minimizing the chances of getting attacked by diseases.
Best sources of Vitamin B12:
- Meat (beef, chicken, turkey)
- Fish (salmon, trout, tuna)
- Dairy products (milk, cheese)
- Fortified cereals
6. Vitamin E – Prevents both Gum Disease and Inflammation
It is also well known that Vitamin E is an antioxidant that has a certain function in safeguarding your gums from oxidative stress and inflammation. It aids in the regeneration of the gum tissues and can be used to manage some gum disease such as gingivitis. Vitamin E is also known to support general immune health and this is very important in the fight against diseases within your mouth.
Best sources of Vitamin E:
- Almonds
- Sunflower seeds
- Spinach
- Avocados
- Olive oil
7. Folate (Vitamin B9) – Promotes Proper Formation of Tissues
Folate is a B-complex vitamin, specifically known as Vitamin B9, which plays a part in tissue build up and repair. This vitamin is involved in cell growth and therefore health of the gums and other soft tissues in the mouth. Folate can also reduce periodontal disease since it promotes the healthy turnover of cells and decrease inflammation of the gums.
Best sources of Folate:
- Leafy greens (spinach, kale)
- Lentils
- Avocados
- Broccoli
- Citrus fruits
8. Vitamin C (Ascorbic Acid) – Common Role in Eradicating Oral Infections
As stated above, vitamin C is important in maintaing healthy gums. This is because it plays a crucial role in building the immune system and combating bacterial infection in the mouth. This vitamin is especially useful in combating gingivitis, an inflammation of the gums, and for the treatment of damaged gums.
Best sources of Vitamin C:
- Citrus fruits such as oranges, lemons.
- Strawberries
- Bell peppers
- Kiwi
9. Calcium – Builds the Teeth and Bones
Although calcium is not a vitamin it is a mineral which is very essential in the building of teeth. Calcium has a role of building teeth and bones and also a role of making sure that the health of teeth and bones is good. You are likely to develop cavities and tooth decay if your body is not supplied with sufficient calcium.
Best sources of Calcium:
- Milk and its products (cheese, yoghurt)
- Vegetables (spinach, turnip greens, collard greens, kale)
- Processed plant-derived milk (almond, soy, oat)
- Tofu
10. Phosphorus – aids in the reformation of enamel and good teeth.
Phosphorus is the last mineral that plays an important role in dental health. It is also known to operate hand in hand with calcium to construct and enhance dental enamel that is the outer surface of teeth. Phosphorus also assists in the refurbishment of the damaged enamel so as to avert further destruction and maintain healthy mouth.
Best sources of Phosphorus:
- Meat (chicken, turkey)
- Fish (salmon, tuna)
- Dairy products
- Beans
- Nuts
Conclusion
A proper diet that contains these essential vitamins is very important for the healthy teeth and gums. If you want to improve your oral health as much as possible, incorporate all of the above vitamins and minerals into your diet. Brushing and flossing the teeth and visiting dentist for check-up are also other measures of oral hygiene but nutrition contributes a lot to oral health.
If you are concerned about any vitamin deficiencies or want to optimize your diet for dental health, speak to your healthcare or dental provider first. As with most aspects of our body, vitamins, minerals, and proper oral care can make the difference in maintaining a healthy smile for many years.
