Vitamins & Minerals for a Healthy Smile

Maintaining a radiant smile goes beyond brushing and flossing—your diet plays a crucial role too! Vitamins and minerals are not just important for overall health but are also vital for keeping your teeth and gums strong and healthy. To help you achieve a smile that truly shines, here’s a list of key vitamins and minerals from Dr. Robert Norris, Dr. Ray Caesar, and Dr. Maria Eduarda Duarte at Stone Oak Orthodontics. Make sure you’re getting enough of these essential nutrients.

1) Calcium
It’s no secret that calcium is crucial for strong bones, and your teeth are no exception! Calcium fortifies your enamel and supports a sturdy jawbone, which are both essential for a healthy mouth. Incorporate calcium-rich foods like dairy products (milk, cheese, yogurt) and green vegetables like broccoli into your diet.

2) Vitamin D
Vitamin D is a must-have mineral because it enhances your body’s ability to absorb calcium, making it indispensable for your oral health. It also improves bone mineral density, ensuring your teeth and bones remain strong. Get your daily dose of vitamin D by enjoying sunlight, consuming fortified milk or orange juice, and eating fatty fish and mushrooms.

3) Potassium
Potassium is another mineral that’s key for oral health. It boosts bone density and works with magnesium to maintain the proper pH balance in your blood, preventing the loss of calcium from your bones and teeth. Add potassium to your diet with bananas, avocados, potatoes, and lima beans.

4) Phosphorus
Phosphorus works hand-in-hand with calcium to build strong bones and teeth. You can find this mineral in seafood like cod, shrimp, tuna, and salmon, as well as in plant-based options like soybeans, lentils, and pumpkin seeds.

5) Vitamin K
Vitamin K plays a protective role by blocking substances that break down bone, and it also aids in the production of osteocalcin, a protein that strengthens bones. To get enough vitamin K, eat leafy greens such as kale, spinach, and collard greens.

6) Vitamin C
Vitamin C is vital for the health of your gums and the soft tissues in your mouth, helping to ward off gum disease like gingivitis. Boost your intake by enjoying citrus fruits, potatoes, and leafy greens.

7) Vitamin A
Vitamin A supports healthy mucous membranes and prevents dry mouth, ensuring your oral tissues are well-maintained. It also promotes quicker healing. Good sources of vitamin A include fish, egg yolks, and liver.

Incorporating these vitamins and minerals into your daily diet will help you maintain not only a healthy body but also a beautiful, glowing smile!