Vitamins are not a panacea: proper and regular oral hygiene is important
Of course, eating a healthy diet is important, but it’s much more important to spend enough time on oral hygiene.

In most cases, oral hygiene involves brushing your teeth in the morning and evening. On one hand, this is better than not brushing at all at night, but on the other hand, it’s not enough to keep your teeth and gums healthy.

Doctors’ oral hygiene tips for patients:

It is a top priority for every person, regardless of lifestyle, hobbies, or religion, to maintain a thorough oral hygiene routine.

At the same moment, it is also important what products are included in the diet, because the lack of useful microelements also affects the health of teeth and gums.

What happens if there are not enough vitamins and minerals in the body?

Deficiency of useful elements in the body leads to weakening of gum tissue and worsens blood circulation in them, as a consequence, teeth become brittle and vulnerable to disease: caries develops, chipping occurs.

In addition, the patient develops a mild inflammation of soft tissues – gingivitis, which is accompanied by bleeding and bad breath. Further, if the patient ignores the problem, gingivitis develops into periodontitis, and then into periodontal disease.

What vitamins and minerals strengthen the teeth

So that you do not get confused about what vitamins are useful for teeth and gums, we will divide them into two groups: the first for maintaining healthy bones and tissues of the teeth, the second – for gums and mucosa.

Calcium
Calcium for teeth is an essential micronutrient.

99% of the calcium in the human body is found in the bones and teeth. It is calcium that makes teeth strong, and its deficiency – leads to chips and cracks.

Phosphorus
Like calcium, most of the phosphorus is found in bones and teeth. Moreover, phosphorus participates in the metabolic processes with calcium: they form insoluble salts that strengthen teeth.

In our diet there are enough foods that contain phosphorus (which ones – read below), so in most cases, the human body always has enough of this trace element.

Vitamin D
Vitamin D is important for maintaining healthy teeth and increasing their mineral density.

Also, vitamin D plays another important role. It acts as a catalyst for the absorption and entry of calcium into the bloodstream. On its own, calcium is not absorbed, so if there is not enough vitamin D, the bones weaken.

Vitamin D enters the human body when exposed to sunlight, so in clear weather, you don’t have to worry about a lack of it.

Magnesium
Like vitamin D, magnesium improves the absorption of calcium and contributes to the proper formation of the structure of the teeth and the entry of useful elements into the dentin.

Lack of magnesium in the body leads to incomplete absorption of calcium and an increased risk of periodontitis.

Vitamin C
Vitamin C supports the connective tissues of the gums and bone health.

A deficiency of the vitamin in the body causes even healthy teeth to loosen and gums to become weak, inflamed and bleeding. In other words, gingivitis develops.

Also, vitamin C prevents the formation and accumulation of plaque around the teeth.

Vitamin A
The vitamin maintains the health of tooth enamel and the mucous membrane that covers the gums and cheeks.

Deficiency of the vitamin leads to tooth mobility and gum disease.

Vitamin K2
Strengthens the gums and promotes the production of the protein osteocalcin, which keeps bones and teeth strong.

Deficiency of the vitamin leads to gum disease and all its associated factors (bleeding, bad breath, loose teeth).

Vitamin B9 and folic acid
Vitamin B9 and folic acid are practically the same thing. The difference is that vitamin B9 is natural and found in foods, while folic acid is an artificially synthesized supplement.

Regardless of the origin (artificially created supplements or natural elements in foods), folate has a positive effect on the processes in the circulatory system and strengthens the gums.

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The power of proper nutrition

To maintain the attractiveness of the smile, it is important to follow a few simple rules. These include daily hygiene, regular visits to the dentist, and a balanced diet. A well-balanced diet can solve many problems. Consumption of the right foods has the following effects on oral health:

• prevents the destruction of bone structures;
• is the prevention of dental caries and other diseases;
• fights plaque and pathogenic bacteria;
• massages the gums;
• improves mucosal function.

Food is not a panacea for all ills, it does not guarantee that the teeth will be strong and healthy. However, it is an important part of the prevention of dental problems, together with other methods gives impressive results.

What to include in the menu to preserve enamel

Poor hygiene and poor diet are often the cause of enamel thinning. To prevent or suspend the process of destruction of the protective shell of the teeth, you need to add to the diet:

• Green vegetables. Many of them contain a large number of useful elements and fiber. At the moment of chewing vegetables, saliva is produced, which washes away bacteria, naturally cleaning teeth from plaque.
• Natural yogurt and cheese. Dairy products are rich in casein, which is a source of calcium and phosphorus. These two minerals are especially important for strengthening the hard shell of the teeth.
• Fish and seafood. Dentists believe that the effects of regular consumption of omega-3 fatty acids are comparable to deep fluoridation. Seafood contains many vitamins and trace elements. Shellfish are especially rich in iodine, calcium, phosphorus and fluoride. Therefore, to prevent the destruction of enamel, it is necessary to necessarily consume salmon, trout and other varieties of fish, as well as a variety of seafood.
• Green tea. It contains catechins (strong antioxidants), 20 amino acids, fluoride, calcium and other trace elements. The drink has a positive effect on enamel, freshens breath, kills pathogenic microbes, protects the surface of the teeth.
• A separate point is worth emphasizing the useful properties of water. Properly adjusted drinking regime promotes the secretion of saliva, neutralizing harmful microorganisms.

Foods and beverages that color enamel

There are many factors that affect the color of teeth, and one of them is food dyes. The list of beverages and foods that can negatively affect a whiter smile includes:

• Coffee and black tea. These two favorite drinks of many people are the “real enemies” of white enamel. Coffee contains cocoa butter, saturated carbohydrates, sugars, and tea contains a large amount of tannins. All these substances have a negative effect on the teeth. Coloring pigments actively penetrate into the porous structure of the protective layer, and the enamel gradually becomes yellow or dark brown.
• Carbonated drinks. A huge amount of sugar and acids wash out calcium, gradually destroying the upper layer of teeth. In addition, dyes settle in the dental tissue, because of which microcracks and caries appear.
• Natural juices. Drinks from freshly squeezed fruits and berries are of great benefit to the body, but at the same time can adversely affect tooth enamel. This is because of the acids that can lead to loosening and discoloration of the tooth surface.
• Beets. Despite the fact that the vegetable is useful, it contains a lot of chromogens that will instantly stain the surface, and if you do not brush your teeth immediately after use, the whiteness of the smile will not return for a long time.
• Candy, gum, and fruit ice. The amount of artificial colors and sugar in these products is simply off the scale. Therefore, it is better not to consume them at all, if you want to save your health.
• Wine (both red and white) also has a bad effect on enamel. The first includes tannins, which quickly color the surface, leaving ugly stains. Drinks from white grape varieties have a lot of organic acids that contribute to microcracks and susceptibility to temperature fluctuations.

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