The body needs a certain amount of vitamins and nutrients to keep the immune system and to ensure good overall health. The same applies to dental health. If you have a shortage of vitamins, your dental health will suffer in the long term. Vitamins to strengthen teeth and gums provide health, in turn, the health of the teeth. Most vitamins and nutrients for healthy teeth found in foods that you eat, if you eat right.

Pay attention to what you usually eat and drink, to make sure you get enough vitamins. Some vitamins and minerals play a very important role in dental health. A healthy diet rich in nutrients, has many advantages, helping tissues and bones to fight infections and eliminate bacteria. Some vitamins also help reduce the chance of tooth decay, gum disease and mouth ulcers. Here are some ideas on how you can eat the right foods for good health of teeth and a dazzling smile.

Calcium for healthy teeth

The teeth and jaws are composed mainly of calcium, so regular consumption of calcium helps keep tooth enamel strong and healthy jaw. Too low amount of calcium increases the risk of gum disease and tooth decay.

You can get enough calcium by eating dairy products such as milk, cheese and yogurt. Legumes, tofu, sesame seeds, almonds, Brazil nuts, herring, leafy green vegetables, turnips, mustard seeds and sprouts contain calcium in large quantities. You can also use different kinds of dried herbs as condiments and sauces.

Vitamin D for healthy teeth

Vitamin D deficiency in the body can interfere with calcium absorption. Teeth and jaw bones require a significant amount of calcium to be healthy. Lack of vitamin D can also cause a condition known as burning mouth syndrome. Its symptoms - a burning sensation in the mouth, metallic taste, and dry mouth. Dry mouth can cause tooth decay because of the lack of saliva, which neutralizes the acid in the mouth.

You can increase the level of vitamin D in the body, spending time in the sun. It is important to understand that the recommended twenty or twenty-five minutes of exposure to the sun because of the risk of skin cancer and sunburn. Different foods and drinks also contain a sufficient amount of this vitamin. Oily fish such as salmon, mackerel, tuna and trout, contain a lot of vitamin D, essential for healthy teeth. You'll also find it in special products with the addition of the vitamin: dairy, cereals, beef liver and cod liver oil.

Vitamin A for healthy gums

Vitamin A deficiency can negatively affect the gums. The mucous membrane of the gums and surrounding tissue is maintained in vitamin A. One of the best vitamins for healthy teeth - a vitamin A, thanks to its ability to help the healing process of the inflamed gum tissue. Cheese, milk, eggs, beef and liver contain high amounts of vitamin A. You can also take supplements that contain the recommended daily dose of this vitamin. Best of all, vitamin A is absorbed with fat, so that optimum use it with food.

Vitamin B3

Vitamin B3 helps the body to convert food into energy and maintains the function of the nervous system. Insufficient intake of vitamin B3 may affect the health of the mouth, causing bad breath and sores in the mouth. Sources of vitamin B3 - chicken and fish.

Vitamin B12 and B2

The use of vitamins B2 and B12 may reduce the risk of developing ulcerative stomatitis, that is painful open sores in the mouth. Sources of vitamin B12: pasta, spinach, almonds. Sources of vitamin B2: red meats, chicken, liver, pork, fish, milk, yogurt, cheese, mushrooms.

Vitamin C for immunity

Bleeding gums and tooth loss may be caused by a deficiency of vitamin C. Vitamin C, like most other vitamins, it helps to stimulate the immune system and fight infections that can be harmful to the health of the oral cavity.

Certain fruits, such as citrus and citrus juices rich in vitamin C. Do not forget to rinse your mouth after eating citrus fruits, to neutralize the acids that they contain. These acids may contribute to tooth demineralization, if they are not properly neutralized. Other foods that contain a lot of vitamin C - a kiwi, red and green bell peppers, strawberries, Brussels sprouts, and melons.

Iron

Iron deficiency can cause inflammation of the tongue or sores in the mouth. The main role of iron - to transport oxygen throughout the body, so iron deficiency may contribute to infections and accumulation of bacteria in the mouth due to insufficient oxygen supply. The sources of iron - a liver and red meat.

Zinc

Zinc helps prevent the growth of bacteria and the growth of plaque on the gums. Sources of zinc: wheat, grains, wild rice, cheese and beef.

Magnesium

Magnesium helps the formation of a strong tooth enamel and helps to prevent caries. Sources of magnesium: spinach, cabbage, dark chocolate.

What products can be harmful to the health of teeth and why

Not all foods are good for dental health. If you use these products, do so sparingly and be sure to monitor the health of the teeth.

• Carbohydrates. Bacteria feed on leftover food in the mouth and produce acid that causes tooth decay. Foods rich in carbohydrates such as potato chips, bread, flour products, can be just as harmful to teeth, like sweets.
• Sticky, sticky food. Raisins, bars, jellies, caramel Caramel: sweet treat Honey The benefits of honey: tasty recovery   syrup and adhere to teeth and prevent saliva to wash away sugars.
• Sweet snacks Low calorie snacks . These snacks like cookies, cakes and other desserts, contain large amounts of sugar, which can cause tooth decay.
• Chewing gum and candy. Chewing gum and candy are very harmful to the teeth. When you chew their sugar covers the teeth, which could lead to the development of caries.
• Fizzy drinks. Conventional soft drinks contain very much sugar. And the usual, and diet sodas also contain phosphorus, and carbon dioxide, which wear down tooth enamel, causing it to darkening and stains.
• Fruit or vegetable juice. Fruit and vegetable juices generally contain a lot of sugar, which can cause damage to the enamel and caries.