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Important Vitamins and Minerals for Your Dental Health

Young female woth healthy fruits and vegatbles out front

In order to have the healthiest teeth and gums possible, it’s important to make sure that there are certain vitamins and minerals you’re consuming every day. These nutritional building blocks are a very important part of your dental and oral health.

Vitamins & Minerals for Healthy Teeth

Below are a few important vitamins and minerals that are good for your teeth and what to eat in order to get these ingredients:


This is a very obvious one, as calcium is well known for being good for dental health. In addition to helping harden the tooth enamel and strengthen the jawbone, calcium is also good for the body. It helps build bones and provides structural support for the body.

How to get calcium: Dairy products are the best ways to get the right amount of calcium. These can include milk, cheese, and yogurt. Salmon and broccoli are also great sources of calcium.

Vitamin D

Foods high in vitamin D help the body to properly absorb calcium while improving bone density. This is why it’s important to get vitamin D in addition to plenty of calcium. If you’re eating enough calcium without the proper amount of vitamin D, it may not be as helpful.

How to get vitamin D: When exposed to sunlight, your body will naturally produce vitamin D. It can also be found in found in canned tuna, fatty fish, and mushrooms. Many foods have been fortified with vitamin D, such as orange juice, milk, and cereal.


Like vitamin D, potassium is also great at improving bone mineral density. It works with magnesium to prevent the blood from becoming too acidic. If this happens, your bones and teeth may begin to be robbed of calcium.

How to get potassium: The most popular source of potassium is bananas. Other foods high in potassium include tomatoes, potatoes, avocados, prunes, sweet potatoes, and lima beans.


Phosphorus supports calcium by helping to build strong teeth and bones.

How to get phosphorus: There is a wide range of foods that are high in phosphorus, including soybeans, lentils, pumpkin seeds, pork, beef, cheese, and most seafood including salmon, tuna, scallops, cod, and shrimp.

Vitamin K

Vitamin K works as a shield that helps to block the substances that can break down bone tissue. Vitamin K also helps the body produce osteocalcin, a protein that supports strong bones. Vitamin K deficiencies may slow down the natural healing process and make you more likely to bleed.

How to get Vitamin K: Foods high in vitamin K include broccoli, brussel-sprouts, parsley, and leafy greens like spinach, collards, and kale.

Vitamin A

This vitamin helps to keep the mucous membranes healthy. This means that the mouth is able to heal more quickly, and dry mouth can be kept at bay.

How to get Vitamin A: For strong and healthy gums and teeth, try eating more egg yolks, fish, and liver. Vitamin A can also be found in orange-colored fruits including cantaloupe, pumpkins, sweet potatoes, and carrots as well as leafy greens.

Vitamin C

There are many things that vitamin C is great for, including strengthening the soft tissues and gums in the mouth. It can also help fight gingivitis and prevent the teeth from becoming loose and falling out.

How to get Vitamin C: Citrus fruits are very rich in vitamin C, but it can also be found in leafy greens and potatoes.

Here at Coastal Periodontics, we know how important your diet is to make sure that your teeth and your gum tissues are healthy and strong. If you’re concerned about your gum health, please don’t hesitate to contact Coastal Periodontics. Our periodontics office is located here in Portsmouth, New Hampshire.

Posted on Mar 11, 2019
Image Credit:
File ID 44801634 | © Kamil Macniak |



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