With the right and proper oral hygiene, you can naturally improve and maintain the optimum state of your oral and dental health. And quite obviously, brushing and flossing or keeping your mouth clean is on the top of the list.
But aside from having good oral and dental hygiene, did you know that proper nutrition also plays a huge role in your oral and dental health?
Proper Nutrition And Oral Health
Apparently, eating the right foods and supplementing yourself with the right nutrients is very beneficial not only to your body but also to your teeth and gums. This is why many experts and specialists always include a proper and balanced diet when intending to keep a healthy oral and dental state.
With the right nutrients and vitamins, you can naturally keep your teeth and gums healthy. Also, you can further improve your dental and oral health even without the help of dental surgeries and treatments or a few teeth whitening at home hacks.
So, if you are looking for the best way to strengthen your teeth and gums, these are the six essential vitamins that you would need.
List of best vitamins for healthy gums and teeth with their sources.
Vitamin A
Vitamin A is known as the best one for your eyes. But did you know that this vitamin is also great for your mouth? As it happens, vitamin A is found to form and maintain tissues. And these include your teeth and other mucous membranes.
According to studies, vitamin A can be sourced in two forms – Preformed Vitamin A and Provitamin A. The preformed is normally found in meats and other animal products. So, the best source, in this case, would be a beef liver.
As for the provitamin, it is normally found in fruits and vegetables like carrots, sweet potato, spinach, papaya, and mango. Once ingested, the body converts the provitamin A into the active form which then functions to form and maintain the tissues.
Vitamin B
Vitamin B may not be as popular as vitamins C and D in terms of its links to oral health. But its benefits are as important as the others. Apparently, when you lack vitamin B3, it can affect your oral health negatively as it can cause bad breath and oral sores. So, it’s best for you to consume chicken, turkey, and dairy products to obtain enough vitamin B3.
The same is also true for vitamins B12 and B2. This is because when you have enough of these vitamins, you can naturally decrease the risks of canker sores. Keep in mind that canker sores are the open sores that develop in your mouth. And the best sources for these vitamins include salmon, sunflower seeds, salmon, legumes, and leafy greens.
Vitamin C
Other vitamins and nutrients are all vital for your teeth. But vitamin C is the only one that largely focuses on your gums. When you have enough vitamin C, your immune system will be strong enough to heal any wound and prevent any disease or bacteria to spread.
This is why when you lack vitamin C, you can experience bleeding gums. Keep in mind that this vitamin is also largely needed for blood vessel formation to support your teeth. Hence, it’s best that you supply yourself the right amount of vitamin C.
Quite obviously, citrus fruits are the best options. And these include oranges, lemons, kiwifruits, and white grapefruits. You may also support the supplementation by consuming vitamin C supplements.
Vitamin D
It is common knowledge that teeth are simply bones. And just like any bone in your body, it needs enough vitamin D to be strong enough. This is why this vitamin plays an integral role in your dental health.
Also, it is worth noting that if you do not possess enough vitamin D to keep your teeth strong and firm in its position, your body will naturally “leach” calcium from your bones. As a result, your bones will become brittle and weak. Not to mention, this can lead to the so-called “burning mouth syndrome.” And you would not want to experience this as it includes the bitter and metallic taste, plus the intense dryness in your mouth.
Aside from receiving vitamin D from the sun, other best sources of this vitamin include cheese, beef liver, egg yolks, and fatty fish like salmon, tuna, and mackerel. But be careful in consuming too much vitamin D, especially when not consuming the right amount of calcium. In short, ensure that you supplement this vitamin with calcium accordingly.
Vitamin E
Another one that focuses on gums is vitamin E. Similar to vitamin C, it helps prevent gum diseases. But aside from bleeding gums, vitamin E naturally reduces inflammation. Also, it serves as an antioxidant that helps your oral health become so much more repulsive to bacteria and other elements that can lead to oral diseases.
There are also studies conducted previously that shows the efficiency of vitamin E in preventing oral cancers in animals. And based on the data, specialists have concluded that this vitamin has the power to heal and fight various oral diseases.
The best way to consume enough vitamin E is to munch on foods that are high in fats. These include almonds, peanuts, avocados, seeds, and nuts. Outside this line, vegetable oils are also good sources of vitamin E.
Vitamin K
Vitamin K is, in a way, similar to vitamin C for its capability to stop bleeding gums. However, the main focus of this vitamin is to actually shield and block elements or substances that can break down your bones, in this case, your teeth.
Aside from acting as a shield, vitamin K is also a great tool for the body to produce enough osteocalcin. This is apparently a protein that highly supports bone strength. Accordingly, it does not only help your teeth be safe from breaking down, but it also strengthens the teeth in totality.
It is worth mentioning that when you lack vitamin K in your body, it can naturally slow down as well your body’s ability to heal including the ones in your mouth. So, when your gums are concerned, it is very much likely for you to experience bleeding.
Vegetables like kale, broccoli, and turnip greens are some of the best sources of vitamin K. Also, pumpkins, mushrooms, and bananas can help you with your vitamin K supplementation.
Important Notes When Taking Vitamins
Vitamins are beneficial not only to your oral and dental health but also to your overall health. But while you can naturally obtain these essential vitamins from foods, keep in mind that they cannot fully cover enough amount that you may need.
Hence, it is best for you to take vitamin supplements as well, especially if you really need it. And this goes without saying that you may need to consult first with your dentist and doctor.
Also, it is important to note that these essential vitamins may help you with your oral and dental concerns, but it will not work if you do not observe good oral and dental hygiene and care. So, to fully see the improvements that you are after, make sure that you eat the right foods and practice the proper care that your body and mouth needs.
But all in all, these are the six essential vitamins that will help you strengthen your teeth and gums.