Vitamins and Minerals That Are Good for Your Oral Health

You’ve probably heard the phrase “You are what you eat,” since you were a child. Parents often say it as a means of explaining to children that healthy food choices help make a person’s body healthy, too.


When it comes to your oral health, there are definitely foods that will help keep your mouth healthy. Essentially, you are consuming certain foods in order to obtain vitamins and minerals that are good for your oral health. But do you know which vitamins and minerals you need for healthy teeth and gums? Here are a few that you should be included in the foods that you choose.



Your teeth and jaw bones are composed predominantly of calcium. Without sufficient calcium in your diet, you put yourself at risk for developing gum disease and increase your risk for cavities. Calcium is available in lots of the foods and drinks you consume daily. You can find it in milk, yogurt, cheese, and beans for example.


Vitamin D

Vitamin D is critical to your diet as it allows your body to absorb calcium. Drinking milk and consuming egg yolks will help ensure that you are including vitamin D in your diet.


If you are deficient in iron, you may seem inflammation of your gums or tongue, or you may even develop ulcers in your mouth. Iron is readily available in beef, beans, dark leafy greens, and tofu.

Vitamin B3 (Niacin)

Vitamin B3 is one of 8 B vitamins and if you are lacking this essential vitamin you may notice bad breath or cankers sores in your mouth or a coating on your tongue. Tuna, chicken, Portabella mushrooms, and brown rice are all excellent sources of vitamin B3.

Vitamins B12 and B2 (Riboflavin)

Another couple of the B vitamins are B12 and B2. Similar to B3, you may experience canker sores in the mouth. Additionally, you may notice a swelling of your tongue, known as glossitis. B12 can be found in seafood, liver, tofu, and eggs. B2 can be found in many of these same foods.

Vitamin C

If your diet is lacking in vitamin C for an extended time, you may notice that you have bleeding gums or loose teeth. Sweet potatoes, citrus, cherries, and chili peppers are all excellent for adding vitamin C to your diet.

When it comes to keeping you and your mouth healthy, a well-balanced diet full of healthy foods will go a long way. When you combine a healthy diet with brushing twice each day, flossing daily, and regular checkups with your dentist, you can know that you are doing the best for your oral health.