Healthy Nutrients for Healthy Teeth

The difference between a healthy smile and frequent visits to the dentist might lie in your diet. If you don’t watch what you eat, it might be hard to keep your teeth healthy. This might happen even if you have a perfect oral hygiene routine. Please keep on reading to find out about nutrients for healthy teeth.

Vitamin C

It supports gum health through maintenance of all the supporting structures of the teeth. This is partly due to the essential role of vitamin C production of collagen, a key protein that helps you fight gum disease. That is to say, without Vitamin C your gums become sensitive and more susceptible to the bacteria causing periodontal disease.

Source: cantaloupe, citrus fruits and juices, kiwi fruit, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries and watermelon.

Vitamin D

Vitamin D is crucial for helping your body absorb calcium, one of the main minerals that makes up bone. Moreover, the vitamin also helps to reduce inflammation.

Source: fatty fish like tuna, mackerel, and salmon; foods fortified with vitamin D, like some dairy products, cheese, orange juice, soy milk, egg yolks, beef liver and cereals.

Vitamin K2

Vitamin K2 is another of great nutrients for healthy teeth. It activates a protein hormone called osteocalcin, produced by osteoblasts, which is needed to bind calcium into the matrix of your bone. Moreover, the hormone appears to help prevent calcium from depositing into your arteries.

Source: organ meats, egg yolks and dairy products.


Antioxidants fight the bacteria that cause inflammation and periodontal disease. Besides, they help protect gums and other tissues from cell damage and bacterial infection.

Source: the best antioxidant sources are fruits and vegetables, as well as products derived from plants. Some good choices include blueberries, raspberries, apples, broccoli, cabbage, spinach, eggplant, and legumes like red kidney beans or black beans. They are also found in green tea, black tea, red wine & dark chocolate.


Probiotics are good bacteria that are either the same as or very similar to the bacteria that are already in your body.

Source: yogurt, kefir, sauerkraut, miso soup and pickles.


Pycnogenol is a plant chemical derived from the bark of a certain type of pine tree. It’s thought to act as an antioxidant and may have anti-inflammatory effects. One study found that people who used chewing gum containing pycnogenol for two weeks had less bleeding of the gums than people who chewed other types of gum. The study also found that the gum containing pycnogenol reduced the formation of plaque.

Source: chewing gum, peels, skins, or seeds of grapes, blueberries, cherries and plums.


Anthocyanin are a very large group of red-blue plant pigments. It’s the anthocyanin that gives fruits such as blueberries, blackberries, raspberries, and cherries their rich colouring. The properties of these fruits and vegetables are particularly important for the health of your gums, since they fight inflammation.

Source: black raspberries, black currants, blueberries, blackberries, red cabbage, black plums, red radish, red raspberries.


Arginine is an amino acid which occurs naturally in saliva. It is very beneficial for the health of your teeth as it may disrupt the formation of plaque and reduce chances of cavities.

Source: turkey, pork loin, chicken, pumpkin seeds, soybeans, peanuts, spirulina and dairy products.

Calcium and phosphorous

Calcium and phosphorous are two important nutrients for healthy teeth which work closely together to build strong bones and teeth. The mineral plays a role in making the jaw bones healthy and strong to hold the teeth in place. However, calcium needs phosphorus to maximise its bone strengthening benefits.

Source of calcium – yogurt, cheese (hard, aged), seafood, milk (low-fat), tofu, almonds;

source of phosphorous – pumpkin seeds, fish, brazil nuts, red meat, eggs, tofu, broth.

Coenzyme Q10

Coenzyme Q10 is great for treating gum disease. It has a naturally occurring substance known as quinines, which generates energy by the use of oxygen. The coenzyme works as an antioxidant that prevents the damage that free radicals do to cells.

Source: organ meats (heart, liver, kidney), beef, soy oil, sardines, mackerel and peanuts.

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