Diet and Oral Health – Essential Vitamins for Healthy Teeth and Gums

Diet and Oral Health – Essential Vitamins for Healthy Teeth and Gums

Whilst daily brushing and flossing is an essential part of oral health care, it is also important to consider the role of diet. By minimising consumption of sugar and acidic food/beverage, you can reduce your risk of cavities and help to keep your teeth and gums strong and healthy. In this blog post we will be sharing five essential vitamins, where they are found and how they can help you maintain a great smile for life. 

Vitamins Which Benefit Oral Health


  • Vitamin C


Benefits: Whilst Vitamin C is commonly known for boosting the immune system, it also plays an important role in the growth, development and repair of body tissues. Connective tissues are located around the gums and help to keep your gums healthy and strong so that your teeth remain firmly in place. Consumption of Vitamin C can also help to reduce your risk of gingivitis. If you notice that your gums tend to bleed easily during brushing, it is worth adding some additional vitamin C to your diet and visiting your dentist for a check-up. 

Common food sources: Fruit and vegetables including broccoli, citrus (oranges, lemon, grapefruit, limes), strawberries, capsicum, kiwifruit and more. 


  • Vitamin D


Benefits: A lack of Vitamin D can lead to tooth decay and gum disease, as it plays a key role in maintaining teeth and bone health. It is estimated that around 1 in 4 Australian’s have a Vitamin D deficiency, which is concerning as this vitamin is obtained from the sun. Vitamin D helps to ensure calcium balance and optimal function of the immune system, which will in turn benefit the health of your teeth. 

Sources of Vitamin D: Spending a few minutes outdoors is a great way to top up your Vitamin D levels. If this is not possible, you may wish to consider discussing options with your doctor. Vitamin D is also available from most chemists and grocery stores as a supplement.



  • Calcium


Benefits: Calcium is essential for teeth and bone health. An adequate intake of calcium will ensure your enamel remains strong, safeguarding your teeth against cavities. 

Common food sources: The best source of calcium is dairy foods such as yoghurt, milk and cheese. Other good sources of calcium are leafy greens (spinach, kale, broccoli etc.) and nuts. 


  • Vitamin A


Benefits: Vitamin A assists in the creation of white blood cells, which help to protect against inflammation and infection. It also plays a role in tooth formation and enamel production. Ensuring you get enough Vitamin A will give you the best chance of maintaining good teeth and mouth health, as well as a reduced risk of gum disease. 

Common food sources: Fatty fish such as salmon, as well as plant based sources including sweet potato, carrots, pumpkin and capsicum. Eggs are also a good source of Vitamin A. 


  • Phosphorus


Benefits: Phosphorus is essential for healthy bone growth. In humans, the majority of this essential mineral is located in our bones and teeth. Phosphorus also assists with calcium absorption and use.  A phosphorus deficiency may result in teeth chipping and breaking more easily, so it is a good idea to get around 700mg of phosphorus from your daily diet. 

Common food sources: Meat, dairy, navy and kidney beans, grains, nuts and seeds. 

What about dietary supplements?

A healthy, balanced diet will provide you with a rich source of all the essential vitamins and minerals listed above. If you have dietary restrictions, it may be worth considering the use of supplements. You should discuss your situation with your GP or dentist before deciding to use dietary supplements. 

Due for a Check-Up? Call Sydney Park Dental Today

Maintaining a good oral hygiene routine, eating a balanced diet and visiting your dentist regularly will help to keep your teeth and gums strong and healthy. If it has been a while since your last dental appointment, please don’t hesitate to book an appointment at Sydney Park Dental today. Call 02 8084 7170 to book an appointment at our Erskineville dental clinic, we look forward to seeing you soon.