March is National Nutrition Month, so the team at WAO wants to take this opportunity to remind everyone that the foods you eat can play a big role in your dental health, which is a roadmap to your overall health. That’s why the team stresses that it’s important to maintain a healthy diet rich in vitamins and nutrients to help build and maintain healthy teeth and gums.
But which vitamins and nutrients are the best for your dental health? And which foods can help you on the path to good dental health?
Here are a few recommendations:
Calcium
Proper calcium intake is important during childhood to build strong, healthy teeth, but it’s also important as we age. Studies have shown that individuals with a calcium deficiency are more than 50 percent likely to develop gum disease than those who have enough calcium in their diet. Prioritize foods such as milk, cheese, yogurt, broccoli and salmon. They’re packed with calcium in order to help strengthen your teeth enamel and jawbone.
Vitamin D
This essential nutrient helps your body, including your mouth, absorb calcium while strengthening bone mineral density. If your vitamin D intake is too low, your bones and teeth can weaken and become susceptible to fractures and other conditions, including gum disease, tooth decay, and teeth that are underdeveloped. Most health experts recommend that adults get a minimum recommended daily allowance of 600 IU and children should get a minimum of 400 IU.
Phosphorus
This is a nutrient that works hand-in-hand with calcium and vitamin D in building strong bones and teeth, especially during childhood. Calcium relies on phosphorus to maximize bone strength and give proper structure to your bones and teeth. Phosphorus can be found in protein-rich foods such as poultry, fish, meats, beans and dairy products.
Potassium
You can strengthen your jaw and boost bone mineral density by increasing your potassium intake. Potassium has also been credited with helping blood clot properly, which can helps bleeding gums heal more quickly from flossing or any oral injury. Potassium-rich foods such as leafy greens, bananas, potatoes, avocados, prunes, lima beans, and tomatoes, are your best bets.
Vitamin C
Increasing your vitamin C intake can help guard against gingivitis as well as strengthen your gums and the soft tissues in your mouth. Without enough vitamin C, the tissues that help hold teeth together securely can weaken, your teeth can loosen, and the risk of gum disease goes up. So, for adequate vitamin C, be sure your diet includes a variety of citrus, potatoes, and leafy greens.
Zinc
Fortunately, zinc is naturally found in our saliva. Zinc is linked to fighting against bacteria and plaque, which helps fend off cavities and gum disease. To make sure your mouth is getting enough zinc, choose foods such as seeds, mushrooms, cashews, legumes, red meat and even dark chocolate.
During National Nutrition Month and in the months beyond, the WAO team encourages you to eat a healthy, balanced diet to help you maintain a healthy, beautiful smile. But, in addition to choosing healthy foods, vitamins and nutrients, remember that regular dental checkups are also essential to your overall dental health.