Vitamins and Minerals For Oral Health

For years, we’ve been told how vitamins and minerals have a beneficial effect on our bodies. For example, how vitamins B1, B2 and B3 supports energy metabolism, the health of your skin, normal vision and aids your digestive system…and how minerals like Iron carry oxygen throughout the cells of the body. But little mention had been given to the fact that both vitamins and minerals can have such an advantageous effect on oral health.

Now, before you run out to your local drug store, vitamins and minerals that promote oral health are widely available in what we eat, so try getting them from natural foods. I have included a chart  which you may find helpful. If you are currently incorporating these foods into your meals…great! If not, it will take very little effort to do so. Not only will your mouth thank you, but it may mean fewer visits to the dentist…and wouldn’t you all love that!

Mom sure knew what she was talking about when she forced you to eat your meals, especially your vegetables, when you were a kid!

Vitamin	How it affects your mouth	Found in these foods
Vitamin A (carotene)	Prevents dry mouth and oral cancer	Broccoli, brussell sprouts, green leafy vegetables (spinach, collard greens, kale, etc.)
Vitamin C (Ascorbic Acid)	Prevents soft, bleeding gums, and loose teeth Prevents oral cancer	Citrus fruits, cantaloupe, strawberries, green leafy vegetables, bell peppers
Vitamin D	Promotes strong teeth and jaw bones	Oily fish, milk, eggs, cereals, sunshine
Vitamin E	Prevents growth of thick white patches in the mouth (leukoplakia). Prevents oral cancer	Vegetable oil, nuts, peanut butter, wheat germ
B2, Niacin, B6, B12 Folic Acid	Prevents soreness, redness and bleeding of the gums, cracking and sores in the corners of the mouth and on the tongue	Salmon, beef, liver, chicken, fish, yogurt, nuts and beans. Breakfast cereals, spinach, navy beans, orange juice, pasta, rice.
Calcium Phosphorous Magnesium	Needed for tooth development, prevents loss of jaw bone and teeth, rebuilds hard surface of the teeth (enamel)	Milk, cheese, yogurt, seafood, dark green leafy vegetables
Fluoride	Prevents tooth decay, helps repair enamel	Fluoridated water, black tea, sardines
Zinc	Needed for digestion, healing cold and canker sores	Liver, various meats, eggs, seafood, whole-grain cereals
Iodine	Needed for tooth development	Iodized salt, seafood, kelp, saltwater fish
Copper	Absorbs iron. Helps produce blood and nerve fibers	Liver, kidney, seafood, nuts, seeds, tap water
Iron	Protects against oral cancer and helps the immune system	Liver, eggs, fish, seafood, various other meats, enriched breads & cereals, green leafy vegetables
Potassium	Needed for nerve function and muscle contractions	Vegetables, legumes, fruits, milk, cheese, various meats, whole grains