People know how important brushing and flossing are to healthy teeth, but choosing what you eat matters too! Good nutrition plays an important role in maintaining teeth and gums. Here are some vitamins and minerals found in natural sources that can help:



Teeth need calcium for structure. Enamel remineralization may be aided by calcium. Excellent sources include: salmon, sardines, yogurt, cheese, milk, almonds, dark green leafy vegetables, edamame, broccoli, sunflower seeds, sweet potatoes, figs, oranges, carrots, and green beans.


Calcium and phosphorus work together to build strong teeth and bones. Rich sources for phosphorous include: tuna, cod, soybeans, lentils, and pumpkin seeds.

Vitamin D

Otherwise known as the sunshine vitamin, it is essential to helping the body absorb calcium and boost bone density. Some of the best sources include: eggs, dairy, and oily fish.

Vitamin C

This vitamin is important to your overall health. It can help protect the early stages of gum disease and strengthen the gums and soft tissue in the mouth. Citrus fruits are a rich source of vitamin C and can be found in: kiwi, leafy greens, bell peppers, bananas, blackberries, pineapple, broccoli, cabbage, tomatoes, and Brussels sprouts.

Vitamin A

Essential for keeping mucous membranes healthy, preventing dry mouth and for aiding the mouth to heal when injured or infected. Sources of Vitamin A: leafy greens, fish, egg yolks, pumpkin, carrots, sweet potatoes, cantaloupes, and apricots.


To enjoy good oral health, reduce the risk of cavities and prevent gum disease you should brush and floss at least twice a day. It’s also very important to eat healthy foods and have regular dental check- ups.