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Vitamins and minerals for good oral health

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A healthy mouth doesn’t only come from brushing, flossing and rinsing, does it?

Well no it doesn’t, to have your freshest and healthiest smile, you must make sure you are getting enough of the right vitamins and minerals.

Not only do vitamins and minerals help your mouth; they are also beneficial for your entire body.

Proper nutrition comes from having well-balanced meals supplying your body with the appropriate amounts.

If you are not receiving the proper nutrition, it makes it difficult for your mouth to resist infections and repair tissue, increasing the risk of gum disease and other issues.

It’s important to eat healthy foods that impact your body positively and reduce foods that impact your body negatively by containing high sugars levels, acids and starches.

The essential vitamins for your teeth and gums


The most important mineral for your mouth is calcium, as it strengthens enamel. Not only this, it’s also primary for bone health as it builds bone density and strengthens structural support, which means it also strengthens your jawbone.

Sources include:

  • Dairy products: milk, cheese and yoghurt
  • Broccoli, cabbage and kale
  • Salmon and sardines
  • Beans and nuts

Vitamin D:

Vitamin D is important as it increases mineral density and helps carry and absorb calcium you’ve eaten and deposit it in your bones, including jaw. Without enough Vitamin D, your body does not carry the calcium correctly.

Sources include:

  • Naturally from the sun
  • Dairy products
  • Cereal


Plays a critical role in dental health as it protects and rebuilds tooth enamel naturally. Most of the phosphorus in our bodies is located in our teeth and works alongside calcium to maintain strong teeth. The vitamin also works to rebuild bodily tissues.

Sources include:  

  • Meat
  • Poultry
  • Fish
  • Eggs
  • Legumes
  • Whole grains
  • Dried fruit


This mineral helps boost bone mineral density, increasing strength and structure, similar to Vitamin D.

Sources include:

  • Bananas
  • Tomatoes
  • Avocados
  • Lima beans
  • Prunes

Vitamin A:

A key nutrient in sustaining healthy gums and also building tooth enamel too. Did you know, Vitamin A is also good for eyes, as it helps protect the cornea and promotes clear vision.

Sources include:

  • Carrots
  • Sweet potatoes
  • Rockmelon

Vitamin C:

Vitamin C is excellent for your gums, as it is needed for the formation of blood vessels and tissues that support your teeth. Severe Vitamin C deficiencies can cause bleeding gums. The nutrient is also important for your bodies healing processes.

Sources include:

  • Citrus fruits
  • Brussel sprouts
  • Spinach
  • Berries
  • Fruits and vegetables

Vitamin B3, B12 and B2:

Vitamin B3 helps prevent canker sores and bad breath. Sources include meat, poultry and fish.

Vitamin B12 and B2 also help prevent mouth sores. Sources include red meat, fish, pork, spinach, almonds and dairy.

If you do not eat the recommended foods or alternatives to what is listed, we recommend you take vitamins to reach the recommended daily intake. Usually it is good to take the vitamin during the morning after you eat breakfast, generally when you brush your teeth.

Making sure you receive the correct levels of vitamins per day will give you not only a healthy body but also a healthy smile.

Our friendly team at Wahroonga Dental is here to answer any questions you may have about the best vitamins and minerals for healthy teeth and gums. We will also let you know exactly how you can reach the recommended daily intake. Please let us know about your prescription medications, so make sure to let us know if taking vitamins may be negatively impactful.

For more information or to book a consultation with our team at Wahroonga Dental, please click here.

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