Vitamins and minerals are considered essential nutrients and perform hundreds of roles in the body – including keeping your teeth and gums healthy. Your teeth and gums are the first point of contact for the nutrients you consume and kick off the digestion process. In fact, your teeth play a vital role in extracting the greatest amount of nutrients from your food as you chew.

Get more out of each bite. Below are five of the best vitamins and minerals for healthy teeth and gums, as well as foods associated with them.


The age-old adage of calcium helps build strong bones, couldn’t be truer when it comes to your teeth. Your teeth and jawbone rely on calcium to keep them healthy and strong. In addition, calcium helps prevent gum disease. Calcium rich foods consist of dairy products such as milk, cheese, and yogurt.

Don’t consume dairy products? There are several non-dairy, calcium rich alternatives:

  • Calcium-fortified juices, cereals, breads, and plant-based milk alternatives such as almond milk or oat milk
  • Canned fish
  • Soybeans and soy products
  • Leafy greens such as collard and turnip greens, kale, and bok choy

Vitamin A

Vitamin A is great for your mouth as it aids in the production of saliva. Saliva helps to break down your food and works to clean the bacteria from between your teeth – preventing tooth decay. Vitamin A can be consumed through orange-colored fruits such as mangos, cantaloupes, papayas, apricots, tangerines, and nectarines. Additionally, vegetables such as carrots, sweet potatoes, and bell peppers provide Vitamin A, as well as fish and egg yolks.

Vitamin C

Vitamin C is essential in strengthening your gums. Without enough Vitamin C, your teeth can become loose and fragile as your gums weaken. Additionally, you’re prone to developing gingivitis and gum disease. To ensure you receive enough Vitamin C to keep your gums strong and healthy try to consume citrus fruits such as lemons and oranges, as well as peppers, kale, berries, and sweet potatoes.


Phosphorus helps your body absorb calcium and supports in building strong bones and teeth. Phosphorus is found in a wide range of foods including shrimp, tuna, salmon, soybeans, lentils, pumpkin seeds, beef, pork, and cheese.

Vitamin D

Vitamin D is essential to a healthy mouth as it helps your body absorb both calcium and phosphorus. Therefore, it’s crucial to get an adequate amount of Vitamin D to get the most out of your calcium intake. Vitamin D deficiencies can take a toll on oral health and lead to several oral health disorders such as gingival inflammation, cavities, and gum disease. Soaking up some sun could help with Vitamin D levels. Additionally, Vitamin D can be found in fatty fish, canned tuna, Portobello mushrooms, and fortified drinks and foods such as milk, orange juice, and breakfast cereals.


Consuming a well-balanced diet rich in fruits, vegetables and healthy, lean meats is essential to your overall health and well-being – oral health included. Understanding how these essential vitamins impact your teeth and gums can help your extended oral care. Additionally, it’s important to stay up-to-date with your dental exams to ensure your oral health is in tip-top shape. If it’s been a while since you visited the dentist contact Roseman Dental to schedule a dental exam.

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