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Your smile is the first thing people notice about you, more than likely. Healthy teeth show that you have the proper hygiene and take care of yourself beyond the bare minimum.

Poor oral hygiene demonstrates that if you aren’t caring for your external self that others can see, you may not be taking care of yourself internally and spiritually, either.

Good oral hygiene doesn’t stop at brushing and flossing your teeth. You should also pay attention to the food you eat and how it might be affecting your mouth’s microbiome.

Changing your diet might improve your overall health, not to mention your oral health. Try adding these vitamins and minerals to your diet to see a change.

A person brushing the teeth

1. Nitric Oxide

Leafy greens carry nitric oxide, which can help you regulate your blood pressure in addition to keeping your teeth clean.

These leafy greens can support nitric oxide and nitrite-reducing bacteria, which often get wiped away by things like mouthwash.

By eating things like spinach and kale, you supplement the nitric oxide regulation in your mouth and can lead to a healthier body overall.

2. Vitamin K2

K2 is found in grass-fed dairies, like cheeses and milk. Humans cannot convert vitamin K1 to K2 effectively, unlike animals.

The dairy products need to come from animals that are fed grass, as they’re more likely to have the K2 vitamin than an animal fed corn or some other filler.

If you can’t find or eat grass-fed dairy, you can rely on foods like eggs and chicken liver to provide you with the same.

3. Calcium

Calcium builds strong bones, so it’s no surprise that the mineral is vital for oral health.

Eating yoghurt is a great way to get your recommended dose of calcium that can help protect the enamel on your teeth. Just make sure that any yoghurt you opt for is sugar-free, so you don’t risk getting cavities while keeping your teeth healthy.

You can also ingest plenty of calcium by consuming other dairy products.

4. Vitamin C

You must take care not to eat too many acidic foods, but citrus fruits can improve your mouth’s health.

The vitamin C found in citrus and other foods can lead to less frequent gum inflammation, which could mean that you are delaying or lessening your chances of developing gum disease, which could in turn affect the health of your teeth.

If you find that your gums bleed often, it could be a sign that you need to incorporate more vitamin C into your diet.

5. Vitamin D

Vitamin D can help slow the detrimental effects of tooth decay. Luckily, plenty of foods are rich in vitamin D and can help you build stronger teeth.

You can find excesses of Vitamin D in meats like fatty fish. Vitamin D can be useful for other body functions — slowing tooth decay is just one of its superpowers.

Vitamin D is famously known as the “sunshine vitamin” because people absorb it while they are outside. While this form of vitamin D may help your body in other aspects of life, you should take care to consume enough vitamin D through your diet to supplement care for your teeth.

6. Phosphorus

Phosphorus is a crucial mineral necessary for good oral hygiene. It helps to remineralize your teeth, keeping your enamel strong and functioning correctly.

Typically, acidic foods can remove some of the enamel strength, but eating the right phosphorus-rich foods can help it toughen up again.

Aged cheeses like Swiss, Monterey Jack, and others like them might be best for depositing phosphorus and a healthy dose of calcium on your teeth.

If you can’t eat dairy, consider adding more broccoli or dark, leafy greens to your diet.

7. Omega-3

If you’ve wanted to consume more Omega-3s, you’ve probably eaten more oily fish recently. While Omega-3s can’t exactly stop cavities, they can support your gum health by reducing or eliminating the symptoms of gum disease.

Some fish that hold both Omega-3s and vitamin D, another helpful vitamin in the fight for a healthy mouth, are salmon, trout, and tuna.

Build Healthier Teeth With a Wholesome Diet

Many of the vitamins and minerals your teeth require to function healthily live in the foods you eat. If you’re noticing that you have poor or failing oral health, consider looking at your diet and adding more wholesome, healthy foods to it.

Healthy food affects your body in all aspects — from weight loss to organ strength to oral health. Be sure to incorporate some into your diet so your teeth remain strong for years to come.

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