According to the National Institute of Dental and Craniofacial Research, more than 92% of adults between the ages of 20 and 64 years have had dental caries in their permanent teeth. Although dental caries is less common in younger people, children and young adults are suffering too. According to the CDC, dental caries affects more than 45.8% of people aged between 2 and 19 years.
Although gum disease is less common in adults, the CDC notes that 47.2% of adults above the age of 30 years have some form of periodontal disease. The CDC notes that gum disease increases with age, reaching 70.1% in adults above the age of 65 years.
Although poor dental hygiene is often blamed for these oral health issues, a large number of people forget that a balanced and healthy diet is also essential for strong gums and teeth. The vitamins and minerals in the food we consume strengthen our pearly whites. In this detailed guide, Linea Clear will help you understand how vitamins and minerals affect your oral health.
How Minerals Improve Your Oral Health
Calcium
One of the best ways to strengthen your pearly whites is to consume enough calcium. This vital mineral is a major component of our bones and teeth. Teeth and bones carry more than 99% of the calcium in the human body.
The amount of calcium your body needs is largely dependent on both gender and age. For example, the Office Dietary Supplements notes that adults aged 19 to 50 years need to consume 1000 mg of calcium per day. Adult women aged 51 to 70 years need to consume 1,200 mg per day.
The good news, however, is that calcium is available in a wide variety of foods, including dairy products like milk and cheese. If you are not a fan of dairy products but you still want to keep your teeth white and healthy by consuming enough calcium, soy-based products – for example, tofu and soy milk – also carry healthy doses of calcium.
Other alternative sources of calcium include broccoli, nuts, soft-boned fish – like sardines and salmon – and beans.
Phosphorus
Phosphorus plays a key role in helping your body make the most out of the calcium you consume. It plays a supportive role, working with calcium to strengthen your teeth and bones. What’s more, phosphorous acts as a protectant, aiding in the rehabilitation of the enamel – this helps you avoid dental cavities.
The Office of Dietary Supplements recommends 1,250 mg of phosphorus per day for people aged between 9 and 18 years. Adults above the age of 19 should consume 700 mg per day.
Phosphorus is abundant in foods like eggs, fish, poultry, pork, and beef. You can also find it in seafood like salmon, tuna, shrimp, cod, and scallops. Soybeans, pumpkin seeds, and lentils are also ideal sources of phosphorus.
Potassium
Potassium is a mineral that boosts teeth and bone mineral density. Your teeth and bones need healthy doses of potassium to maintain their strength and structure.
The Office of Dietary Supplements recommends 4,700 mg of potassium per day for adults. Potassium is present in many fruits including bananas, dried apricots, and oranges. You can also get your potassium from vegetables (such as spinach, potatoes, and acorn squash), legumes (such as soybeans and kidney beans), milk, fish, poultry, yogurt, and nuts.
How Vitamins Improve Your Oral Health
Vitamin D
You should pair up calcium sources with foods that are rich in vitamin D. A research study published in 2014 showed that vitamin D supplementation boosts calcium absorption. In addition to boosting calcium absorption, vitamin D improves mineral density in your teeth and bones.
The Office of Dietary Supplements recommends 15 mcg of vitamin D per day for people aged 14 to 70 years. For people aged 71 years and above, the recommended amount increases to 20 mcg per day.
When it comes to vitamin D, the sun is your best friend. A research study published in 2010 showed that 13 minutes of exposure to midday sunlight during the summer, 3 times per week, is enough to maintain healthy levels of vitamin D among Caucasian adults in the UK.
If you do not have access to sunlight, other good sources of vitamin D include fatty fish (like mackerel, salmon, and tuna), dairy products, cereals, soy milk, cheese, and portobello mushrooms.
Vitamin B3
According to a research study published in 2020, vitamin B3 plays a key role in reducing the risk of dental caries and gingivitis. The recommended dose of vitamin B3 – also known as niacin – is 16 mg for men above the age of 19, 14 mg for women, 17 mg for lactating women, and 18 mg for pregnant women.
Some of the best sources of vitamin B3 include fish, meat, and poultry.
Vitamin B12 and B2
Maintaining healthy levels of vitamin B12 supports the health of your bones and teeth. A research study involving more than 2,500 adults determined that individuals with a deficiency of vitamin B12 also had lower bone mineral density. Vitamin B2, on the other hand, reduces the risk of dental caries and gingivitis.
The Office of Dietary Supplements recommends 2.4 mcg of vitamin B12 for people above the age of 14 years. According to Harvard University, the recommended vitamin B2 intake is 1.3 mg for adult men and 1.1 mg for adult women.
Some of the best sources of vitamin B12 include fish, cheese, milk, meat, and eggs. The best sources of vitamin B2 include lean pork and beef, eggs, cheese, yogurt, dairy milk, chicken breast, and salmon.
Vitamin C
Vitamin C plays a key role in strengthening the gums. A vital nutrient when it comes to repairing and building connective tissues, vitamin C prevents inflammation and other conditions often associated with the gums. Also speeding up the body’s healing and regeneration, the vitamin increases the rate at which the mouth heals.
Per day, the Office of Dietary Supplements recommends 90 mg of vitamin C for adult men and 75 mg for adult women. Some of the best sources of vitamin C include fruits (like lemons, grapefruits, and oranges), leafy greens (like cabbage, turnips, and spinach), cauliflower, broccoli, red/green peppers, and brussels sprouts.
Vitamin A
A research study investigating the relationship between vitamin A and calcium notes that vitamin A influences calcium metabolism and absorption. Vitamin A also prevents dry mouth and plays a key role in helping the mouth heal quickly.
The Office of Dietary Supplements recommends 900 mcg of vitamin A for people above the age of 14 years. Some of the best sources of vitamin A include oily fish, yogurt, milk, eggs, and cheese.
Become Proud of Your Smile: Use Invisible Teeth Aligners to Straighten Your Teeth
While consuming the vitamins and minerals outlined above will boost your oral health, it will not fix crooked teeth. However, luckily for people with misaligned teeth, the orthodontists at Linea Clear can help.
Using transparent teeth aligners, Linea Clear has helped thousands of patients regain confidence in their smiles. With years of experience, our professional orthodontists guarantee maximum results for each patient.
Would you like to make your smile stand out? All you have to do is book a FREE e-consultation today. A professional orthodontist will be assigned to your case and will work with you to find a solution that will offer you the most benefits.
If you are new to orthodontic treatment, the specialized orthodontist will help you understand teeth straightening. What’s more, the orthodontist will help you understand different solutions – including dental braces and invisible teeth aligners – so that you can make an informed decision.
Frequently Asked Questions (FAQs)
What foods affect my teeth negatively?
While consuming the vitamins and minerals mentioned above will strengthen your teeth, consuming starchy and sugary foods will affect your teeth negatively. Sugary and starchy foods increase acid production in the mouth – this leads to enamel erosion.
What are some of the signs that indicate I am missing vital vitamins and minerals?
Also known as hypocalcemia, calcium presents itself in the form of general tooth brittleness and tooth decay. The deficiency of vitamin B12 may present itself in the form of severe periodontitis while vitamin D deficiency may increase your risk of cavities.
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