Foods for Healthy Teeth and Gums

April 7, 2021 0

The foods you eat play an important role in maintaining healthy teeth and gums. Your daily diet can help shape a brighter smile. Here are healthy recommendations for better oral health.

Vitamin K

The proteins in vitamin K aid in bone metabolism. Research from the European Food Safety Authority show a correlation between vitamin K in maintaining normal bone. Leafy greens, fats and oils contain rich vitamin K nutrients. The following foods contain vitamin K:

  • Spinach
  • Collard greens
  • Pine nuts
  • Canola oil

Vitamin D

Natural sources of vitamin D aid in absorbing calcium for strong bones. According to the National Institutes of Health, vitamin D protect you from developing osteoporosis. Vitamin D can be found in the following foods:

  • Trout
  • Salmon
  • Tuna
  • Mackerel
  • Cheese
  • Milk
  • Tofu

Vitamin C

Vitamin C is a water-soluble nutrient that acts as an antioxidant and protects the cells from damage. It is an ascorbic acid that boosts immunity, thus limiting bacteria in the mouth. It is rich in colourful fruits and vegetables like:

  • Oranges
  • Grapefruit
  • Strawberries
  • Cantaloupe
  • Potatoes
  • Tomatoes

Coenzyme Q10

Present in the human body, this nutrient protects cells against oxidative damage. Research shows that Coenzyme Q10 can reduce plaque buildup. Plaque is known to erode the teeth and gums if left untreated. CoQ10 can be found in the following foods:

  • Oily fish
  • Organ meats
  • Eggs
  • Nuts
  • Whole grains


Found in our bone, teeth and genes, phosphorus is a mineral found needed to build strong bones. Phosphorus can be found in foods such as:

  • Dairy: yogurt, milk, and cheese
  • Grains: bread, tortillas, brown rice, and oatmeal
  • Fats: meats, poultry, fish, and eggs
  • Nuts and seeds: cashews and sesame seeds
  • Legumes: lentils, kidney beans, and peas
  • Vegetables: potatoes and asparagus

The body needs vitamins and minerals to maintain healthy life functions. It’s important to integrate them into a healthy diet. Always consult your doctor when changing your diet.

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