Strengthening teeth through diet: 6 essential vitamins and minerals

strengthening teeth vitamins and minerals

Did you know that there are ways of strengthening teeth through diet? In fact, you can improve enamel resistance by providing your body with certain essential vitamins and minerals. Calcium and phosphorus, as well as vitamins A, C, D and K, are ideal allies for oral health. Discover their benefits for teeth and the foods that contain the most.

Minerals that are good for enamel

Here's a list of the minerals you need to keep your teeth strong and healthy.

Calcium to strengthen teeth

If you're asked which mineral is essential for healthy teeth, you'll spontaneously think of calcium. Indeed, calcium is known to strengthen tooth enamel, from an early age and throughout life. 

Here are some foods that are excellent sources of calcium and help you get enough: 

  • animal dairy products (cow's, goat's or sheep's milk and derivatives such as cheeses and yoghurts)
  • plant-based dairy products (coconut, soy or almond milk and their derivatives)
  • green leafy vegetables (especially kale)
  • beans 
  • seafood products (sardines, trout, mussels, shrimps, anchovies)
  • garlic
  • almonds
  • tofu 
  • nettle
  • seeds (chia, sesame)
  • wholemeal bread
  • cocoa powder
  • certain calcium-rich mineral waters

For comparison, here is the calcium content of some foods:

  • coconut milk: 38 mg/100 g
  • cow's milk: 125 mg/100 g
  • kale: 150 mg/100 g
  • wholemeal bread: 150 mg/100 g
  • garlic: 181 mg/100 g
  • almonds: 264 mg/100 g
  • tofu: 350 mg/100 g
  • sardines: 380 mg/100 g
  • nettle: 481mg/100g
  • chia seeds: 631 mg/100g

Phosphorus to protect teeth

Phosphorus is the second most abundant mineral in the human body, after calcium. It is a component of bones and teeth. When it comes to oral healthPhosphorus plays an essential role in protecting and strengthening teeth. 

We recommend that you eat foods rich in phosphorus, such as :

  • fish (sardines, salmon, swordfish, red tuna, etc.)
  • clams
  • seeds (pumpkin, squash, sunflower)
  • meat
  • liver and offal
  • poultry
  • eggs
  • lentils
  • soy beans
  • plain yoghurt 0 % to 4 % fat content
  • ricotta cheese made from whole or partly skimmed milk

Vitamins to strengthen teeth

Here's a list of vitamins that contribute to your oral hygiene.

Vitamin A

Tooth enamel is partly composed of keratin. This protein needs vitamin A to make it. As a result, we need to supply our bodies with sufficient quantities of this vitamin to help build enamel. Foods rich in vitamin A are orange: carrots, sweet potatoes and melon. 

Vitamin C

We know that this vitamin plays a crucial role in improving our immune system. Few people know, however, that it also helps strengthen teeth. In fact, vitamin C contributes to the synthesis of collagen inside dentin and to tooth repair. Citrus fruits, peppers and kale are excellent sources of vitamin C. 

Vitamin D

This vitamin is essential for the transport and optimal absorption of calcium in the body. In addition, vitamin D stimulates the mineral density of teeth and bone tissue that supports the teeth. Some dairy products and cereals are fortified with vitamin D. Regular exposure to the sun also helps your body make vitamin D naturally. 

Vitamin K

Last but not least, vitamin K is important for oral health. Its calcium-binding properties help maintain healthy bone tissue. This is important for the whole body in general, and for teeth in particular. Green vegetables are rich in vitamin K, including cabbage, spinach, broccoli, asparagus and lettuce.

The relationship between eating well and strengthening teeth

You've got it: a a diet rich in vitamins and minerals helps to naturally strengthen teeth. It helps preserve the enamel, dentin and bone tissues that support the teeth. For better oral health, we recommend a healthy, varied and balanced diet. In particular, include as many fruits and vegetables as possible in your daily meals. You'll benefit from stronger teeth. At the same time, don't forget to take care to maintain impeccable oral hygiene.

Would you like more information on how to strengthen your teeth? We invite you to make an appointment with a dental hygienist in Lausanne, Fribourg or Aigle. All three HELVIDENT dental centers are home to a full team of oral health professionals. Contact us to schedule your next consultation. 

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