A healthy and bright smile is something we all desire, but many of us neglect the importance of nutrition in maintaining good oral health. While brushing and flossing are crucial, consuming the proper nutrients can go a long way in preventing dental problems such as cavities, gum disease, and tooth decay. Plus, Dr. Gerry Curatola—an internationally renowned biologic restorative dentist, wellness pioneer, and founder of Rejuvenation Dentistry— extensively researched the connection between oral health and overall wellness. And certain nutrients pack a punch when it comes to promoting oral and general health. Here are 5 (and their corresponding foods) that will help you smile inside and out.
Vitamin C
Vitamin C is an indispensable nutrient that plays a vital role in maintaining healthy gums and building collagen. Its potent antioxidant properties, Vitamin C, strengthens blood vessels and reduces inflammation, critical for healthy gums. Additionally, Vitamin C is essential to collagen production, a protein that helps keep gums strong, elastic, and less susceptible to periodontal disease. “This is the most important vitamin for keeping gum tissues strong and healthy,” said Dr. Curatola, a renowned dental expert. To increase Vitamin C intake, incorporate citrus fruits, peppers, sweet potatoes, broccoli, berries, and kale into your diet.
Coenzyme Q10
Research indicates that Coenzyme Q10 (CoQ10) is crucial in producing ATP for cellular energy and proper cell function. So what does that mean for your teeth? Well, the potent antioxidant properties of CoQ10 have been shown to protect against periodontal disease by fighting damaging free radicals in the mouth and body. According to a study published in the Journal of Clinical Periodontology, CoQ10 can increase antioxidant enzymes in the gums, reducing periodontal disease. “Antioxidants fight damaging free radicals in the mouth and body, which can damage periodontal cell membranes, leading to inflammation and gum disease,” explains Curatola. Foods rich in CoQ10 include nuts, seeds, legumes, vegetables, and organ meats like liver.
Methyl Sulfonyl Methane (MSM)
“Methyl Sulfonyl Methane (MSM) is a natural nutrient that stimulates stem cell production in periodontal ligaments that surround the roots of your teeth in the bony sockets of the jaw,” says Curatola, a renowned dentist and wellness expert. “MSM can help strengthen the teeth, bone, and joints in the jaw, including the temporomandibular joint (TMJ). It is also a natural anti-inflammatory compound that can stimulate bone regeneration. Foods high in MSM include brussels sprouts, garlic, onions, asparagus, legumes, kale, and wheat germ.
Vitamin D3
Vitamin D3 is essential for absorbing and retaining key minerals, calcium, and phosphorus, from saliva and food to mineralizing teeth and bones. In fact, a deficiency of Vitamin D3 may weaken your teeth and bones, making you highly vulnerable to fractures, cavities, and decay, according to Curatola. A deficiency in vitamin D3 can weaken teeth and bones, leading to an increased risk of fractures, cavities, and decay. Recent research has also linked vitamin D3 deficiencies to several oral health disorders, including gingival inflammation, cavities, gum disease, and certain oral jaw cancers.
Although few foods are naturally rich in vitamin D3, fatty fish and fish liver oils are among the best sources. Smaller amounts can be found in egg yolks, cheese, and beef liver. While mushrooms are the only sufficient non-animal source of vitamin D, they can synthesize vitamin D when exposed to UV light.
Zinc
According to Dr. Curatola, zinc is a crucial mineral for the mineralization of tooth enamel and for preventing dental caries. He explains that “dietary zinc is an important trace mineral in the process of mineralization of tooth enamel after the eruption and may reduce the susceptibility of teeth to dental caries by inhibiting demineralization.” Not only does zinc prevent demineralization, but it also increases the surface micro-hardness of the tooth structure. Dr. Curatola further states that “it has been demonstrated to have a unique anti-bacterial and anti-viral effect.” In addition to oysters, other sources of zinc include red meat, poultry, beans, nuts, crab, lobster, and whole grains.
