6 Best Vitamins and Minerals for Healthy Teeth (and Where to Find Them!)


You brush your teeth twice a day, floss daily, and never miss your regular teeth cleaning. You don’t even drink sugary sodas or coffees very often. But while your dental health routines are on point, you still get the occasional cavity, and you aren’t sure what else you can do. It may be time to consider your diet because while external actions are important for your teeth, dental health starts on the inside, meaning through essential vitamins and minerals. To help you know how to fortify your diet, our dentist in Fuquay-Varina is sharing the top vitamins and minerals for healthy teeth and where to find them.

Calcium Strengthens Bones and Teeth

This one isn’t a surprise – we’ve all heard about the importance of calcium in having strong, healthy teeth. Teeth and bones are primarily made of calcium, and if your body isn’t getting enough of this mineral, it will leach it from your bones and teeth, reducing the density and weakening them. Fortunately, calcium is easily obtained in a variety of ways, including:

  • Milk
  • Cheese
  • Yogurt (choose a low-sugar option)
  • Leafy greens, like kale or spinach
  • Broccoli
  • Salmon

Vitamin D Increases Bone Density

Not only does vitamin D increase bone density, it also makes it possible for your body to more easily absorb calcium. Even if you’re getting the right amount of calcium, without vitamin D, your body may still not be getting what you need, so it’s important to make sure you’re getting the right amount of vitamin D. The best source of vitamin D is through sunlight, but if you wear sunscreen (which you should), it may block the rays you need. Most foods with vitamin D in them naturally – egg yolks, fatty fish, and cheese, contain minimal amounts. Instead, consider looking for foods that are fortified with vitamin D, including:

  • Milk
  • Cereal
  • Yogurt
  • Orange juice

Phosphorous Pairs with Calcium for Dental Health

Like vitamin D, phosphorous helps your body absorb calcium more effectively and supports strong, healthy teeth. You’ll generally find phosphorous in the same foods that include calcium, but it’s also available in:

  • Red meat
  • Beans
  • Lentils
  • Nuts

Vitamin E Fights Inflammation and Oxidation

Vitamin E has two important qualities that benefit dental health. The first is that it fights inflammation, which can reduce the chance of infection and injury to the gums. It’s also an antioxidant, so getting plenty of it will minimize swelling and oxidation of the gums, reducing the risk of gingivitis and gum disease. Foods with high amounts of vitamin E include:

  • Vegetable oils like sunflower, safflower, and soybean oils;
  • Nuts, including almonds, peanuts, and hazelnuts;
  •  Sunflower seeds
  • Avocados
  • Spinach
  • Squash

Vitamin C Improves Gum Health

Vitamin C is essential to tissue health, and this includes gum tissue. Getting the proper amount of vitamin C minimizes the risk of loose teeth and gingivitis. In fact, one of the most common side effects of scurvy, a disease caused by vitamin C deficiency, is tooth loss. Also, because it can boost immune health, it can reduce the risk of infection and inflammation. Great sources of vitamin C include:

  • Oranges and other citrus fruits
  • Bell peppers
  • Kiwi
  • Strawberries
  • Broccoli
  • Tomatoes
  • Cantaloupe

Vitamin A Boosts Healing in the Mouth

Vitamin A is traditionally thought of as good for eye health, and while that’s certainly true, it’s also beneficial for dental health because it supports mucous membranes. This is necessary to helping any injuries in your mouth heal quickly as well as boosting saliva production and preventing dry mouth which can lead to tooth decay and gum disease. For vitamin A, you’ll want to eat foods rich in beta-carotene which the body can convert. These foods include:

  • Carrots
  • Pumpkin
  • Sweet potatoes
  • Leafy greens, like spinach and kale
  • Fatty fish
  • Egg yolks

Schedule an Appointment with Our Dentist in Fuquay-Varina

If you’re concerned about your dental health or would like to learn more ways to ensure healthy teeth and gums, we can help. Reach out to our dentist office in Fuquay-Varina today to book an appointment by calling 919-552-2431 or filling out the form below.