Best Foods for Healthy Teeth and Gums

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Best Foods for Healthy Teeth and Gums

We often hear about the negative impact of certain foods on teeth, such as sweets, breads, and sugary drinks. But did you know that some foods actually promote oral health?

In addition to brushing and flossing daily, you can help keep your teeth, jaw bones, and gums healthy by staying hydrated and filling your plate with wholesome foods that supply key macronutrients, vitamins, minerals, and probiotics.

Nutrients that Fuel Oral Health

Carbohydrates, fats, and proteins help fuel the growth, repair, and maintenance of everything in your body – including your teeth, bones, and gum tissue. To support a healthy mouth, focus on eating:

Fibre-rich fruits and vegetables: Unlike cookies, white bread, and crackers, these sources of carbohydrates are not broken down into sugar and acids in your mouth. Apples, peppers, celery, and other crunchy produce also stimulate the flow of saliva to help clean your mouth.

Monounsaturated and polyunsaturated fats: These types of good fats help with the absorption of fat-soluble vitamins D, E, A, and K. They are also needed for repairing connective tissue, supporting immune function, and helping to regulate inflammation. Delicious sources of good fats include:

  • Salmon and other cold water fish
  • Chia seeds, flax seeds, and borage oil
  • Avocado and olive oil
  • Almonds, peanuts, and nut butters

Lean sources of protein: The amino acids from protein are needed to make immune cells, digestive enzymes, connective tissue, bones, and more. Try one of these easy, protein-rich snacks:

  • Diced turkey on lettuce wraps
  • Hummus and veggie sticks
  • Tofu skewers
  • Salmon on wholegrain crackers
  • Low-fat cottage cheese

Top Vitamins and Minerals for Teeth, Bones, and Gums

Eating a wide range of whole foods will help supply the vitamins and minerals needed to maintain overall health. The following have the biggest impact for teeth, bones, and gums:

  • Vitamin C is needed for the production of collagen, a connective tissue found in teeth and gums. It is also an antioxidant that protects against oxidative stress. Signs that you need more vitamin C in your diet include bleeding gums, loose teeth, and slow-healing sores.[2] Strawberries, broccoli, and citrus fruits are wonderful sources of vitamin C. Stomach Friendly Vitamin C also provides a gentle way to increase your intake. It contains 1000 mg of vitamin C as calcium ascorbate in each capsule to help prevent stomach irritation.
  • Vitamin D plays a key role in the development and maintenance of teeth and bones by helping the body absorb the calcium and phosphate needed for bone mineralization.[3] Your skin makes vitamin D in response to sun exposure, but this is often not enough. Eating eggs, fish, and dairy products can help, but supplementation is one of the most effective ways to increase your intake.  Liquid Vitamin D3  is a convenient liquid formula that provides 1000 IU of the superior cholecalciferol (D3) form of vitamin D per dose.
  • Vitamin K increases calcium absorption into the bones and teeth, helps form proteins within the bones, and helps with blood clotting. You can get more vitamin K by eating leafy greens and broccoli, as well as supplementing with K2 menaquinone-7 (MK-7), the most biologically active form of vitamin K. Vitamin K2 + D3 delivers 120 mcg of vitamin K2 and 1000 IU of vitamin D3 in each softgel. When combined, they have a greater impact on bone density by improving calcium absorption and directing it to the bones where it is needed most.
  • B Vitamins are needed for many functions in the body, including tissue formation, metabolizing nutrients, and immunity. Canker and other mouth sores may signal that you’re not getting enough vitamins B2, B3, and B12.[1] You can increase your intake of these important vitamins by including a range of lean meats, poultry, fish, eggs, tofu, pumpkin seeds, and milk in your diet.[1]
  • Calcium is the mineral that most people think of when talking about bones and teeth – 99% of your body’s calcium is found there![5] If your dietary intake is low, your body draws and uses stored calcium from your bones. Over time, this can weaken your teeth, jaw, and other bones. You can boost your calcium intake by drinking milk and eating low-fat dairy products, beans, and broccoli, as well as taking a calcium supplement.
  • Phosphorus and magnesium also make up large portions of your bone mineral matrix and are needed for proper bone and tooth structure.[1] While most of us get enough phosphorus in our diets, many people could benefit by increasing their magnesium intake by eating more greens, legumes, and nuts.

    Probiotics for Healthy Teeth and Gums

    Your digestive tract is home to trillions of microorganisms that influence many aspects of health. This includes the microflora in your mouth, which help keep plaque and cavities under control and help prevent periodontal issues.[2]

    The delicate balance of microflora in your body is easily disrupted by stress, illness, and poor diet. You can help maintain healthy populations of these microorganisms by including a range of probiotic-rich foods in your daily meals and snacks. Fantastic choices include:

    • Yogurt
    • Kefir
    • Tempeh
    • Sauerkraut
    • Kombucha

    Probiotic 30 Billion contains 8 probiotic strains for complete intestinal and digestive health, including strains shown to help digestion and enhance immune system function.

    Water for a Healthy Mouth

    Drinking water plays a huge role in oral health. It helps wash down all the food you eat and promotes saliva flow for defending against tooth decay.[7] Water also supplies small amounts of dissolved minerals and helps your body absorb and use water-soluble vitamins.

    Supplements for Teeth, Bones, and Gums

    When your diet is lacking a specific nutrient, supplementation can help. Two popular supplements for teeth, bones, and gums are CoQ10 and collagen.

    • CoQ10 is an antioxidant that protects your cells from free radical damage. It is also used to promote periodontal health.[8] Our bodies make CoQ10 naturally, but as we age this level declines. Supplementation is the most effective way to replenish declining levels.
    • Collagen is a protein found in the cartilage of joints, including those in the jaw, as well as connective tissues throughout the body. Collagen with Lysine + Vitamin C combines type II collagen with lysine and vitamin C, which work together to support the maintenance of bones, cartilage, teeth, and gums. Lysine is also used to improve symptoms of cold sores.[9]

    Your diet and oral health go hand-in-hand. A big part of keeping your mouth happy and working well is putting the right foods into it – those with the nutrients to maintain healthy teeth, bones, and gums.

    Patience Lister, BSc

    Patience Lister, BSc

    A wellness writer who helps to inspire healthier & more sustainable food and supplement choices.

    References :

    [1] Ontario Dental Hygienists’ Association. Dental hygiene facts. Available from: [Accessed 11th April 2019].

    [2] Saeed R. Diet and oral health. EC Dental Science. 2017; 10(5):132-134.

    [3] Farrar MD, Mughal MZ, Adams JE, et al. Sun exposure behavior, seasonal vitamin D deficiency, and relationship to bone health in adolescents. J Clin Endocrinol Metab. 2016; 101(8):3105-3113.

    [4] Dieticians of Canada. Food sources of niacin. Available from: [Accessed 11th April 2019].

    [5] Linus Pauling Institute. Bone health in depth. Available from: [Accessed 11th April 2019].

    [6] Haukioja A. Probiotics and oral health. Eur J Dent. 2010; 4(3):348-355.

    [7] Benelam B, Wyness L. Hydration and health: a review. Nutrition Bulletin. 2010; 35:3-25.

    [8] Manthena S, Rao M, Penubolu L, et al. Effectiveness of CoQ10 oral supplements as an adjunct to scaling and root planning in improving periodontal health. J Clin Diagn Res. 2015; 9(8):ZC26-ZC28.

    [9] Mailoo VJ, Rampes S. Lysein for herpes simplex prophylaxis: a review of the evidence. Integr Med (Encinitas). 2017; 16(3):42-46.

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