Vitamins and Minerals That Help Strengthen Teeth

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We all know that what we eat can affect our bodies and our overall health. It is common knowledge that eating foods that are high in sugars can have negative effects on our teeth as well. But, do you know which vitamins and minerals can actually strengthen your teeth?

Here are some of the most essential vitamins and minerals to maintain a healthy smile.

  1. Calcium: Calcium has long been the herald of good bones and teeth and for good reason. Calcium provides structural support for your teeth by strengthening your jawbone and your tooth enamel. Calcium is commonly found in dairy products, such as milk, cheese, and yogurt, but it is also found in leafy green vegetables, such as spinach. Salmon, surprisingly, is also rich in bone-fortifying calcium.
  2. Vitamin D: You might have noticed that many dairy products say that they also contain Vitamin D. This is because Vitamin D makes it easier for your body to absorb calcium. By itself, it does help with your bone mineral density, but when combined with calcium, it becomes extremely beneficial. We naturally produce Vitamin D when we are exposed to sunlight, but too much sun exposure has its own drawbacks. There are foods that contain Vitamin D, such as mushrooms, but it is in a lot of vitamin supplements as well.
  3. Potassium: As we researched for more teeth strengthening minerals, the team at Elm Hill Dentistry told us that potassium was also good for your teeth. Potassium is similar to Vitamin D in that it can help improve your bone mineral density. It works by stopping your blood from becoming too acidic. Acids will naturally wear down your teeth and bones, making them more susceptible to breaks. Potassium is found in a lot of foods, such as bananas, potatoes, Swiss chard, prunes, avocados, lima beans, and tomatoes.
  4. Phosphorus: Phosphorus is also like Vitamin D in that it works well with calcium to strengthen your bones. It enables your body to absorb the calcium more efficiently. Luckily, phosphorus is easily found in many different foods. You likely eat it often and don’t even know it. If you are looking for some foods that contain it specifically, check our cod, tuna, sardines, scallops, shrimp, salmon, as well as other seafood. It also can be found in pumpkin, cheese, beef, pork, soybeans, and beans.
  5. Vitamin K: Vitamin K acts a little differently than the other minerals and vitamins we have looked at so far. It does not rely on any other mineral to work at helping your teeth. Its job is to prevent destructive substances from getting onto your teeth, creating a barrier to keep bacteria out. When you have a Vitamin K deficiency, you will be more prone to infection and your body will not heal as well as it should. In your oral health, this means that your gums are more likely to bleed and you will be more prone to periodontal disease. Vitamin K also produces a protein called osteocalcin, which also supports your overall bone health. Vitamin K is found in leafy greens, broccoli, and herbs.
  6. Vitamin A: Vitamin A is another vitamin you really need to be eating. It works to help build up your gums defences against bacteria and has been shown to help your mouth increase the density of your tooth enamel. It is easy to identify foods that have high doses of Vitamin A, because they are commonly orange in colour, such as: sweet potatoes, cantaloupe, and carrots. It is also found in egg yolks.
  7. Vitamin C: Finally, we are going to recommend that you eat plenty of Vitamin C. Vitamin C works to keep your gums and your mouth clean and healthy. It can stave off early stages of gum disease, keeping your teeth securely in your mouth. Keep in mind that Vitamin C is often found in citrus fruits, such as lemons and oranges, which are acidic and can damage your enamel. Lots of other fruits and vegetables also have Vitamin C, such as leafy greens, and even potatoes.

Eating well will help keep both your body and your teeth as healthy as possible. To also help your healthy smile, remember to brush at least twice a day and floss once a day. You should also be visiting your dentist twice a year for cleanings and checkups, helping to prevent any kind of dental issues and to catch any potential risks before they turn into real problems.




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