Nutrients play a vital role in maintaining our oral health. It not only strengthens teeth, gums, and bones but also supports healthy saliva production, repairs oral tissues, and maintains immune functions to prevent infections and gum disease. On the other hand, poor oral health, characterised by conditions like periodontal disease and tooth loss, can hinder nutritional intake, leading to malnutrition, which can again exacerbate oral diseases, according to a study published in the Dentistry Journal. Therefore, the key is to maintain proper nutrition from the start.
In an interaction with the OnlyMyHealth team, Dr Parag Khatri, Consulting Periodontist and Implantologist, Practo Dental, said, "Eating a variety of fruits, vegetables, dairy products, and lean proteins not only helps keep your body healthy but also does wonders for your teeth," adding that these foods provide the essential nutrients that strengthen your teeth.
So, let's take a look at the vitamins and minerals you need to keep your teeth strong.
Also Read: Teeth Grinding In Children: Possible Causes And How To Stop It
Calcium And Phosphorus
According to Dr Khatri, calcium-rich foods like dairy, leafy greens, and almonds help fortify enamel, which is the protective outer covering of the tooth. Interestingly, it is the hardest substance in your body—even harder than your bones.
As far as phosphorus is concerned, about 85% of the body's phosphorus is in bones and teeth. Found in meat, fish, and eggs, this mineral works alongside calcium to strengthen and rebuild tooth enamel.
Vitamin D
Vitamin D, or the sunshine vitamin, is crucial for calcium absorption and strengthens teeth. While sunlight provides it naturally, fatty fish and fortified foods can boost intake.
A recent study published in the journal Nutrients analysed data from thousands of people and found that individuals with low vitamin D levels were more likely to have cavities. This connection remained even after considering factors like age, weight, and socioeconomic status. The findings suggest that maintaining adequate vitamin D levels could be important for preventing tooth decay.
Vitamin C
Vitamin C is not only an essential nutrient for your teeth, but it also protects your gums. Beyond its general health benefits, Dr Khatri says that this essential nutrient bolsters connective tissues and promotes collagen production. Citrus fruits, strawberries, and bell peppers are excellent sources.
Vitamin A
Vitamin A is another nutrient that helps strengthen your enamel, which protects your tooth from damage. The enamel contains a protein called keratin, which needs vitamin A for its formation. Foods that are rich in vitamin A include carrots, sweet potatoes, and spinach.
Also Read: Night Blindness Could Be A Sign Of Vitamin A Deficiency: How To Increase Nutrient Levels
Magnesium
Magnesium is an often-overlooked mineral that plays a crucial role in dental health. It works in collaboration with calcium to create the hard enamel that protects our teeth from decay. In fact, research suggests that magnesium is essential for forming the structure and hardness of tooth enamel. Without sufficient magnesium, even abundant calcium cannot create the strong enamel needed to resist decay. Some of the good sources include whole grains, nuts, and seeds.
Fluoride
According to the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), fluoride, a mineral found naturally in water and food, is primarily absorbed through the digestive system. Dr Khatri says it helps rebuild enamel and reverse early decay. Most fluoride is stored in bones and teeth, with the remainder excreted through urine. While fluoride is essential for oral health, excessive intake can lead to dental fluorosis, which affects tooth enamel.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own doctor if you are dealing with any health issues to avoid complications.]