Healthy Diet For Teeth & Gums
As in our entire body, the health of our teeth and gums
depends on our food. Apart from vitamin D and calcium, other minerals and
vitamins play an essential role in dental care.
It is known that food is determinant in our general health
and, logically, influences the state of our oral hygiene.
Within this, there are nutrients whose participation in the
formation and health of the teeth and gums is fundamental. Among them are calcium,
phosphorus, fluorine, vitamin D, vitamin A and B vitamins.
These nutrients are essential for the formation and
maintenance of body structures and teeth and gums:
1. Calcium
Calcium is a micronutrient that facilities the formation of
bone and teeth in a human body. The optimal contribution of calcium is achieved
with five or six glasses of milk, either whole or skimmed, five or six cups of
yoghurt or about 150 grams of cheese in portions.
Foods rich in calcium are dark green vegetables, small
fish, nuts, beans, cereals, etc.
2. Phosphorus
Phosphorus constitutes the structure of the bones and the
teeth. Foods such as milk, eggs, fish, legumes, walnuts or courgettes are rich
in phosphorus.
3. Vitamin D
Vitamin D maintains the health of bones and good dental hygiene and health since it stimulates the absorption of phosphorus and
calcium, which are necessary to have healthy bones and teeth and to keep our
nervous system in good condition. Vitamin D is found in blue fish, fish liver
oil, margarine, eggs, milk and dairy products.
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4. Vitamin C
Vitamin C plays a significant role in the development and
maintenance of gum and dental health. It is found in fruits known as citrus
(orange, lemon, mandarin, grapefruit, etc.), kiwi, fresh soybeans, tomatoes,
green peppers, lettuce, potato, cauliflower, etc.
5. Vitamin A
Vitamin A is a fat-soluble vitamin essential for good skin
and mucosal conditions and is involved in the function of vision. Its deficit
causes alteration of the structure of bones and teeth and drying of mucous
membranes, which increases the predisposition to caries and infections.
It is found in foods of animal origin (in the form of
retinol) such as cheese, bluefish, butter, liver, egg yolk, whole milk or
enriched. Foods of plant origin (in the form of beta-carotene) such as Brussels
sprouts, apricot, carrot, spinach, mango, peach, tomato, melon, medlars, etc.
6. Niacin
It appears to play an essential role in the prevention of
periodontitis and other teeth problems. Its administration improves glossitis
(inflammation of the tongue) and atrophic tongue. Niacin is found in the liver,
lean meats, cereals, legumes and brewer's yeast.
7. Vitamin B12
Vitamin B12 Improves glossitis. The food sources are meats,
viscera, eggs, fish and dairy products. This vitamin is not present in foods of
plant origin, so it lacks in strict vegetarian regimes.
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