Best Minerals and Vitamins for Healthy Teeth & Gums

Vitamin A Benefits for Teeth & Gums

Vitamin A is directly related to the health of your saliva and mucous membranes, which help your mouth heal properly and coat your cheeks and gums, making them less likely to contract a disease.

  • Vitamin A Sources: Spinach, kale, sweet potatoes, peppers, carrots, mangoes, and collard greens (containing beta-carotene), from which the body extracts Vitamin A.

Vitamin B Benefits

Vitamin B deficiency can cause receding gums, sensitivity of mucous membranes, and toothaches. Vitamin B improves general oral health, prevents canker sores, and reduces tongue inflammation.

  • Vitamin B Sources: Fish, meat, poultry, green vegetables, beans, legumes, and mushrooms.

Vitamin C Benefits

The benefits of vitamin C for teeth include preventing gum inflammation, assisting in the building and repairing of connective tissues, and helping to keep gums strong.

  • Vitamin C Sources: Citrus fruits, berries, kale, broccoli, and numerous other vegetables and fruit.

Vitamin D Benefits

Vitamin D helps your body absorb calcium, prevents gum inflammation, and regulates phosphorus and calcium blood levels.

  • Vitamin D Sources: Fatty fish, milk, cheese, and in some cases, breakfast cereals. Vitamin D is readily available in capsules of Cod liver oil.

Vitamin E Benefits

Vitamin E can be rubbed on gums from an open capsule to promote gum tissue healing. Note that Vitamin E can also be taken in capsule form.

  • Vitamin E Sources: Fish, avocados, green leafy vegetables, peanut butter, sunflower seeds, turnip greens, wheat germ, seeds, nuts, and tomato paste.

Calcium for Teeth

Calcium provides structure and strength to teeth, and also assists in the prevention of osteoporosis, which has been known to weaken bone tissue around teeth.

  • Calcium Sources: Dairy products, cauliflower, almonds, sardines, green leafy vegetables, canned salmon, cabbage, oysters, legumes, soy milk, and fortified orange juice.

Coenzyme Q10

Coenzyme Q10 provides cells with energy, acts as a metabolic catalyst, which assists in healing wounds, food digestion, maintaining healthy musculature, and reducing gum inflammation.

  • Coenzyme Q10 Sources: Chicken liver, beef, pork, and some vegetable oils (soybean and canola), as well as Parsley, which can also help eliminate bad breath.

Fluoride for Teeth

Fluoride is helpful in fighting gum and tooth decay and encourages remineralization of enamel on teeth.

  • Fluoride Sources: Tap water, black tea, toothpaste, and seafood.

Iodine for Teeth

As a trace mineral, very little iodine is needed to assist in bone and tooth development, and calcium absorption.

  • Iodine Sources: Squash, sesame seeds, garlic, seaweed, shellfish, and moderate doses of Iodized salt.

Iron and Oral Health

Iron keeps red blood cells at appropriate levels. Iron helps maintain those levels and allows your immune system to work optimally when fighting against oral infections or gum disease.

  • Iron Sources: Red meat, green leafy vegetables, seafood, eggs, or iron-enriched breads, and cereals.

Phosphorus Foods

Phosphorus is necessary for calcium to be completely absorbed by the body. Calcium promotes the health of bones, which in turn help strengthen teeth.

  • Phosphorus Sources: Lentils, nuts, whole grains, yogurt, cheese, milk, and beans.

Potassium for Teeth

Potassium blocks substances that break down bones (including those around teeth) and improves blood clotting.

  • Potassium Sources: Squash, milk, cheese, legumes, mushrooms, avocados, bananas, and dark leafy green vegetables.

Zinc and Teeth Health

Zinc is a trace mineral that fights bacterial growth, plaque, and gum disease.

  • Zinc Sources: Oysters, mushrooms, red meat, cashews, pumpkin seeds, legumes, and dark chocolate.


Remember that in addition to a balanced diet full of vitamins and minerals, regular dental exams are important to maintaining healthy teeth, healthy gums, and your overall oral health. Did you know that we also offer Nutritional Consulting for oral health? Our dentists can discuss your diet and how to incorporate essential vitamins for healthy teeth and gums.

If it’s time to book your next visit to the dentist, please contact Country Dental online. We now have dental offices in three locations, Toronto, Cambridge, and Fergus.

Call the Country Dental office closest to you to book your appointment!
Toronto:            416-335-7377

Cambridge:       519-620-7474

Fergus:               519-787-7878

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