You know that it’s important to avoid sugary and acidic foods and drinks in order to keep your teeth from getting damaged. But do you know what foods you should eat in order to give your teeth and gums the nutrients they need to stay healthy?

Here are some of the vital nutrients for your oral health and sources of them that you can add to your diet.


Calcium is probably one of the most obvious nutrients your teeth need. Calcium helps build up your tooth enamel so you can reduce your need for fillings, but also the bones that support your teeth. You probably know that dairy is one of the best sources of calcium, but do you know where else you can get calcium if you don’t like dairy or are lactose intolerant? Try cruciferous vegetables like broccoli, kale, or collard greens. Other sources include salmon, beans, and almonds.

Vitamin D

Vitamin D is an essential complement to calcium. If you don’t have vitamin D, you can’t use calcium. The best thing about vitamin D, though, is that your body can make it on its own. Just get some time in the sun and your body will make vitamin D. This year, that’s not too much of a problem, even in the winter, but most of the time, there are long periods when you can’t get out to make your own. Instead, try foods fortified with vitamin D, or, again, cruciferous vegetables come to the rescue.

Vitamin C


Vitamin C helps keep your gum tissue together–literally, because it’s vital to the connective tissue that makes up most of your gums. This helps your gums protect your teeth and jawbones, so you’re less likely to need dental implants to replace lost teeth. You can get vitamin C in many fruits and vegetables, including citrus, strawberry, kiwi, tomatoes, and even potatoes.


Folate (vitamin B9) helps your gums fight off infection and keep healthy. You can get a good amount of folate in green vegetables, beans, lentils, and nuts.


Phosphorus is the mineral complement to calcium. The two of them bond together to help make tooth and bone features. You can find it in dairy and in poultry. For vegan sources of phosphorus, consider nuts, legumes, and whole grains.

Eating a tooth-friendly diet is almost as important to keeping your teeth healthy as is your daily oral hygiene and your regular dental checkups. If you are looking for a dentist in Philadelphia to help you keep your teeth healthy so you can avoid the need for reconstructive dentistry procedures, please call (610) 272-0828 for an appointment at Dental Excellence of Blue Bell.