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Healthy Nutrients for Healthy Teeth - Visage Dental Spa Harpenden | Dentist | Whitening | Hygiene | Dentistry | Hertfordshire | Wheathampstead | St.Albans | Luton

The difference between a healthy smile and frequent visits to the dentist might be your diet. Even if you have a perfect oral hygiene routine, it might be hard to keep your teeth healthy, if you don’t watch what you eat!!!

Here is a list of specific nutrients that will help keep your teeth and gums healthy.

Vitamin C

Vitamin C 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. Without Vitamin C, your gums become sensitive and more susceptible to the bacteria causing periodontal disease.

Source: Cantaloupe, Citrus fruits & juices. Kiwi fruit. Mango, papaya, pineapple. Strawberries, raspberries, blueberries, cranberries. & watermelon.

Vitamin D

Vitamin D is crucial for helping your body absorb calcium, one of the main minerals that makes up bone & has also been shown to reduce inflammation,

Source: Fatty fish, like tuna, mackerel, and salmon. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. Beef liver. Cheese & egg yolks.

Vitamin K2

Vitamin K2 activates a protein hormone called osteocalcin, produced by osteoblasts, which is needed to bind calcium into the matrix of your bone. Osteocalcin also appears to help prevent calcium from depositing into your arteries.

Source: organ meats, egg yolks & dairy products. 


Antioxidants fight the bacteria that cause inflammation and periodontal disease. 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 & 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 & plums


Anthocyanin are a very large group of red-blue plant pigments.

It’s the anthocyanin that gives things like blueberries, blackberries, raspberries, and cherries their rich colouring. The properties of these fruits, vegetables, and berries are particularly important for the health of your gums. This is because 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 an important amino acid which may disrupt the formation of plaque and reduce chances of cavities.

Source:Turkey, pork loin, chicken, pumpkin seeds, soybeans, peanuts, spirulina & dairy products

Calcium and phosphorous

Calcium and phosphorous are 2 important nutrients work closely together to build strong bones and teeth Calcium 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: (calcium) – yogurt, cheese (hard, aged), seafood, milk (low-fat), tofu, almonds

Source: (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 generate energy by the use of oxygen. CoQ10 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 & peanuts

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