Vitamins and minerals are essential for keeping teeth and gums he althy. It is true that daily hygiene and check-ups at the dentist's office are the foundation of he althy teeth and gums, but the daily diet should not forget about vitamins and minerals. Only some of them are produced by our own body, the rest should be supplied to the body through a he althy diet and supplementation.
A diet rich invitaminsand minerals is essential to keepteeth and gums he althy . If they are deficient, the risk of gum disease and inflammation, mouth ulcers and even cavities increases. What ingredients shouldn't be missing from our menu? - The key elements are calcium, vitamin D, phosphorus and vitamin C. There should be no shortage of their sources on our plates when we care about he althy teeth and gums. It is extremely important in adults, but above all in children whose organisms are dynamically developing. For example, bone structures are formed around the age of 18, so the more vitamins we provide during this period with a he althy, varied diet, the stronger our teeth will be. Sweets and fast food, so liked by young and old, unfortunately lack nutrients. Hence, greater susceptibility to dental problems, even in childhood, says the drug. stom. Dorota Stankowska, author of the guide "Be smart at the dentist".
Vitamins and minerals for he althy teeth and gums
1. Calcium - plays an important role in the formation of bone structures, and therefore also teeth. It is he who makes them he althy and strong. Calcium also prevents osteoporosis, which can lead to bone fractures and the weakening of the bone tissue around the teeth. - Calcium circulates in our bloodstream in small amounts and its level is carefully regulated by the body. If we do not provide it in the right amounts through the diet, the body will replenish these deficiencies by taking it like a leech from the bone - explains the expert.
The best sources of calcium are dairy products, incl. cheeses, yoghurts, brown rice, beans, green leafy vegetables such as cabbage or broccoli, salmon, sardines and oranges.
2. Phosphorus is essential in the diet for the full effect of calcium. This is especially important for the diet of developing children.
The best sources of phosphorus are grains, sproutswheat, soybeans, almonds and other nuts, poultry, fish, eggs, tomatoes, cucumbers, grapes and citrus fruits.
3. Vitamin D is also important because it regulates the balance of calcium and phosphorus in the blood, makes them better absorbed and absorbed by the body, which translates into strong teeth. Vitamin D also has a positive effect on periodontal tissues. Research shows that people whose diet is rich in vitamin D are the least likely to suffer from gingivitis and periodontitis.
The best sources of vitamin D come from sunlight, but vitamin D is also found in milk, cheese, eggs, certain types of grains, and fatty fish such as sardines, cod and tuna.
4. Vitamin C is essential for the he alth of the periodontium. It helps in the formation and regeneration of connective tissue that supports the body in case of gum infections. People who are deficient in vitamin C may be more prone to gingivitis. - Disorders in the connective tissue can even lead to serious gum diseases such as scurvy, in which, among others, impaired collagen production processes provoke a number of symptoms, including swollen, overgrown gums, problems with wound healing, mobility, instability, and loss of teeth - warns the dentist. In turn, bioflavonoids, the complexes of which with vitamin C, reduce the deposition of plaque, which increases the risk of gingivitis and caries. Vitamin C is also a powerful antioxidant that mobilizes our immune system to work and speeds up the healing of wounds, including those in the mouth.
The best sources of vitamin C are rosehips, sea buckthorn, black currants, red pepper, parsley, horseradish, Brussels sprouts, cauliflower.
5. Vitamin A, although associated with good eyesight and strong immunity, also helps to maintain good condition of the mucous membranes, periodontal tissues and the production of adequate amounts of saliva. It is important in the process of tooth formation and teething. It is also helpful in maintaining he althy periodontal tissues, including the gums, as it promotes wound healing.
The best sources of vitamin A include fish, egg yolks, cheese, offal, e.g. liver, vegetables, yellow and orange-colored fruits such as mangoes, carrots, sweet potatoes, and green leafy vegetables, e.g. cabbage, spinach, rich in beta-carotene, which is a natural form of vitamin A.
6. B vitamins are also beneficial to oral he alth. Their deficiency manifests itself in the form of: glossitis (dried, purple tongue), dry lips, cracked mouth corners (B2), inflammatory lesions of the salivary glands,mucosal hypersensitivity (B1), mucosal congestion, burning sensation, swelling and enlargement of filamentous papillae on the surface of the tongue (B3).
On the other hand, thanks to the presence of vitamin B6 in the oral cavity, the amount of "good" bacteria increases, and the amount responsible for the development of caries decreases.
The best sources of B vitamins are poultry, meat, mushrooms, legumes such as beans, peas and green vegetables.
7. Coenzyme Q10 acts as a catalyst in the energy production process. - By providing energy to 95% of our body cells, it supports, among others proper wound healing. It plays an important role in the prevention and treatment of periodontal diseases - it reduces the susceptibility to the development of gingivitis, reduces pain, supports the regeneration of periodontal tissues and reduces gingival bleeding - explains Dr. Stankowska.
The best sources of CoQ10 are pork, beef, chicken liver, rapeseed oil, and parsley.
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