11 Vitamins & Minerals for a Healthy Mouth

Just like your body, your mouth also needs specific vitamins and minerals to stay healthy and in good condition. You may want to review this for your next grocery list!

Vitamin C

Helps maintain healthy connective tissue in the gums.

Sources: Bell peppers, dark leafy greens, kiwi, broccoli, berries, citrus fruits, tomatoes, peas, papayas.

Vitamin A

Helps maintain healthy salivary flow and mucous membranes in the mouth.

Sources: Sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, tropical fruit. (Consume with fat for the best absorption.)

Vitamin B-3

Helps prevent bad breath and mouth sores.

Sources: Fish, chicken, turkey, pork, beef, liver, peanuts, mushrooms, green peas, sunflower seeds, avocado.

B-12 & B-2 Vitamins

Reduces chance of developing painful canker sores.

B-2 Sources: Cheese, almonds, beef, lamb, oily fish, eggs, pork mushrooms, sesame seeds, seafood, spinach.

B-12 Sources: Fish, meat, poultry, eggs, milk, milk products, fortified breakfast cereals.

Calcium

Provides strength and structure for bones and teeth.

Sources: Milk, yogurt, cheese, leafy greens, seafood, legumes, fruit.

Vitamin D

Helps your body absorb the calcium it needs for healthy bones and teeth.

Sources: Fatty fish like tuna, mackerel, salmon. Some dairy products, orange juice, soy milk, beef liver, cheese, egg yolks.

Magnesium

Helps build strong enamel and is great for cavity prevention.

Sources: Dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate

Coenzyme Q10

Reduces gum inflammation. Helps decrease bleeding, reduces pain, and aids in healing when it comes to gum disease.

Sources: Liver, kidney, heart, beef, sardines, mackerel, spinach, broccoli, cauliflower.

Iron

Lack of iron can contribute to infections and bacteria build up in the mouth due to lack of oxygen flow in your body. Helps tongue inflammation and reduces mouth sores.

Sources: Oysters, clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens, dark chocolate, tofu.

Zinc

Helps prevent the growth of bacteria and the build-up of plaque along your gum line.
Sources: Oysters, red meat, poultry, beans, nuts, crab, lobster, whole grains, fortified breakfast cereals, dairy products

Are you getting a good mix of all of these nutrients in your daily life? If not, you should be for overall healthy body and a beautiful smile! Have more questions about how best to maintain a healthy mouth? Ask your dentist!

Located in the Surrey area?  Book an appointment with Surrey dentist, Dr. Sundeep Chohan today!