As in our entire body, the health of our teeth and gums depends on our food. Apart from vitamin D and calcium, other minerals and vitamins play an essential role in dental care.
It is known that food is determinant in our general health and, logically, influences the state of our oral hygiene.
Within this, there are nutrients whose participation in the formation and health of the teeth and gums is fundamental. Among them are calcium, phosphorus, fluorine, vitamin D, vitamin A and B vitamins.
These nutrients are essential for the formation and maintenance of body structures and teeth and gums:
Calcium is a micronutrient that facilities the formation of bone and teeth in a human body. The optimal contribution of calcium is achieved with five or six glasses of milk, either whole or skimmed, five or six cups of yoghurt or about 150 grams of cheese in portions.
Foods rich in calcium are dark green vegetables, small fish, nuts, beans, cereals, etc.
Phosphorus constitutes the structure of the bones and the teeth. Foods such as milk, eggs, fish, legumes, walnuts or courgettes are rich in phosphorus.
3. Vitamin D
Vitamin D maintains the health of bones and good dental hygiene and health since it stimulates the absorption of phosphorus and calcium, which are necessary to have healthy bones and teeth and to keep our nervous system in good condition. Vitamin D is found in blue fish, fish liver oil, margarine, eggs, milk and dairy products.
4. Vitamin C
Vitamin C plays a significant role in the development and maintenance of gum and dental health. It is found in fruits known as citrus (orange, lemon, mandarin, grapefruit, etc.), kiwi, fresh soybeans, tomatoes, green peppers, lettuce, potato, cauliflower, etc.
5. Vitamin A
Vitamin A is a fat-soluble vitamin essential for good skin and mucosal conditions and is involved in the function of vision. Its deficit causes alteration of the structure of bones and teeth and drying of mucous membranes, which increases the predisposition to caries and infections.
It is found in foods of animal origin (in the form of retinol) such as cheese, bluefish, butter, liver, egg yolk, whole milk or enriched. Foods of plant origin (in the form of beta-carotene) such as Brussels sprouts, apricot, carrot, spinach, mango, peach, tomato, melon, medlars, etc.
It appears to play an essential role in the prevention of periodontitis and other teeth problems. Its administration improves glossitis (inflammation of the tongue) and atrophic tongue. Niacin is found in the liver, lean meats, cereals, legumes and brewer’s yeast.
7. Vitamin B12
Vitamin B12 Improves glossitis. The food sources are meats, viscera, eggs, fish and dairy products. This vitamin is not present in foods of plant origin, so it lacks in strict vegetarian regimes.