Vitamins for good oral health and which foods to find them in

A few weeks ago we wrote a blog post on the link between vitamin deficiency and tooth decay. We talked about the importance of consuming foods in their natural form and eating a diet rich in fruits, vegetables and good quality protein. Specific vitamins A, D and C were also highlighted as particularly important for healthy teeth and protecting against tooth decay. But what does all that mean in a practical sense? Below we are sharing specific foods you can find these vitamins in. 

Vitamin A

In addition to supporting bone and tooth growth it supports healthy immune function.

Where? Apricots, butter, carrots, egg yolk, cod live oil, green leafy vegetables, liver, spinach, sweet potatoes

Vitamin D

Important for bones and teeth, it also supports immune function and growth/development.

Where? Getting out in sunlight is the best source but butter, egg yolks and oily fish (e.g sardines) are also good sources.

Vitamin C

It strengthens collagen in bones, cartilage, muscles and blood vessels. In addition it supports a healthy immune system and promotes healthy teeth and gums.

Where? Best sources include citrus fruits, cabbage, capsicum, broccoli, melon, strawberries, tomatoes, sweet potatoes, papayas and mangoes.

These vitamins are great for protecting against tooth decay in addition to their many other functions. There are also countless other vitamins that are important for general health and wellbeing. Below are just some important ones to be aware of:

Vitamin E

Essential for a healthy immune system, it is a potent antioxidant that protects the integrity of cells.

Where? Almonds, grass-fed beef, leafy greens, egg yolk, hazelnuts and sunflower seeds.

Magnesium

Helps reduce stress and aids in sleep, builds strong bones and balances blood sugar levels.

Where? Almonds, bananas, cashews, cacao powder, figs, dark leafy greens, pumpkin seeds, sesame seeds, brown rice and quinoa.

Zinc

Promotes healthy immune system, balances blood sugar levels, improves skin health, protects against DNA damage and improves digestion.

Where? Grass fed beef and lamb, liver, salmon, pork, potato, poultry, egg yolk, peanut butter, pinto beans, pumpkin, sunflower seeds and sesame seeds.

Iron

Helps red blood cells carry oxygen to the body, brain and muscles so they can function adequately. Iron deficiency is common in women and children.

Where? Almonds, avocado, clams, grass-fed red meat, lentils, liver, pumpkin seeds, parsley, spinach and walnuts.

These are just some essential vitamins and minerals, there are many more that benefit out health. As you can see, a varied diet high in vegetables, fruits, nuts, seeds and good quality protein is essential. Food really is medicine, with the power to heal us and let us thrive.