Vitamins and Minerals for a Healthy Mouth

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There’s more to good teeth than just calcium. If you want to maintain a healthy mouth, make sure to work these key ingredients into your diet!


Calcium strengthens your bones and helps harden your tooth enamel since your teeth and jaw bones are primarily made up of calcium. It can also give you a whiter smile. Milk, cheese, broccoli, and salmon are all good sources of calcium.

Vitamin D

Vitamin D helps your body absorb calcium. It also helps boost bone mineral density, which promotes strong teeth and jaw bones. Vitamin D is found in fish, milk, eggs, and fortified cereals. You can also absorb vitamin D from sunlight!


Iron improves your immune system by keeping your red blood cell counts at their optimal levels. This helps to protect you from oral cancer, gum disease, and oral infections. You can get iron from red meats, seafood, enriched bread, and some green leafy vegetables.

Vitamin C

Ever heard of sailors getting scurvy and losing teeth? That’s because they weren’t getting any vitamin C while they were away from shore! Vitamin C helps prevent bleeding gums, loose teeth, and oral cancer by strengthening the connective tissues of your gums. Sweet potatoes, limes, oranges, kale, and berries are all high in vitamin C.

B Vitamins

B vitamins like niacin and riboflavin can help to ward off mouth sores and oral inflammation. If you get canker sores or inflammation of your gums or tongue, working more B vitamins into your diet can reduce redness, bleeding, soreness, and cracking in the corners of the mouth and on the tongue and gums. These vitamins are found in spinach, red meats, legumes, poultry, and dairy products.


Also known as vitamin K, potassium protects against the weakening of bones and is essential for blood clotting. If you experience a bit of bleeding while flossing or after an oral surgery (especially a tooth extraction), potassium will help your blood clot more effectively and help your wound heal faster. Dairy, dark leafy greens, mushrooms, and bananas have high potassium content.


Make sure you’re working toward a healthy mouth and learn more oral health facts by scheduling a checkup with our dental office today!


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