Calcium – You probably could have guessed this one would be included! From those “Got Milk” commercials, we all know that calcium is essential for building and maintaining strong, healthy bones. In your mouth, calcium helps harden your enamel and strengthen your jawbone. Be sure to drink milk and eat foods such as cheese, yogurt, and broccoli.
Vitamin D – Another popular mineral! Vitamin D works together with calcium by helping the body to absorb it and boosting bone mineral density. Adequate vitamin D is essential to get the most out of your calcium intake. Be sure to spend some time in the sun, drink milk or orange juice fortified with vitamin D, and eat fatty fish and portobello mushrooms.
Potassium – Potassium improves bone mineral density. This mineral also works with magnesium to prevent blood from becoming too acidic, which can take calcium away from your bones and teeth. Be sure to eat bananas (perhaps the most well-known source of potassium), avocados, potatoes, and lima beans.
Phosphorus – Phosphorus supports calcium in building strong bones and teeth. Find this mineral in seafood, such as scallops, cod, shrimp, tuna, and salmon. You can also find it in soybeans, lentils, and pumpkin seeds.
Vitamin K – Vitamin K helps block substances that break down bone. This vitamin also helps your body to produce osteocalcin, a protein that supports bone strength. Chowing down on leafy greens such as kale, collards, and spinach will help you to get vitamin K in your diet.
Vitamin C – This vitamin strengthens your gums and soft tissue in your mouth and helps to prevent gingivitis. Citrus fruits, potatoes, and leafy greens are all rich in vitamin C.
Vitamin A – Vitamin A helps to keep mucous membranes healthy. This vitamin also helps to prevent dry mouth and helps your mouth to heal quickly. Load up on fish, egg yolks, and liver!
If you incorporate these vitamins and minerals into your diet, you are sure to have a healthy and radiant smile!