Dental diet & nutrition

Teeth and eating go hand in hand. So, why has there been no diet for dental health – especially when it’s good for our whole body, too? It is time to start eating real, whole foods that are good for your teeth. And these foods won’t just improve your oral health. Foods that are good for teeth are good for your whole body. Following are essential nutrients which are useful to prevent sickness and make you look, feel and perform better.


Vitamin D deficiency is a very common problem today. Many people don’t realize that they should be eating more foods sources of vitamin D. If you suffer any of the following problems, you should consider eating more vitamin D rich food sources.

    Tooth Decay
    Bleeding gums and gum disease
    Snoring, teeth grinding or sleep apnea
    Arthritis, sore joints, back, and neck pain

How do I get more Vitamin D from food?
    Soy products
    Mushrooms
    Sunlight
    Orange
    Milk & milk products
    Dry fruits
    Almonds


Calcium is required for many processes in the body, including moving your muscles. When your body doesn’t have enough calcium, it needs to take it from your bones. But it also means it can’t use it to strengthen teeth. If your body doesn’t have enough calcium, it will pull minerals out of your teeth. Your teeth are in a constant calcium trade with your saliva and oral microbiome. How do I get more calcium from food?

    Cruciferous vegetables: cabbage, cauliflower, broccoli, radish
    Legumes and lentils: kidney beans, mung beans, chick peas, soya beans, lima beans.
    Green leafy vegetables: spinach, water cress, amaranth
    Fruits and dry fruits: oranges, dried apricots, figs dried, raisins, almonds, dates
    Berries : mulberry, black berry, kiwi
    Seeds: seasame seeds, chia seeds, flax seeds, rajgira ,nachani, buckwheat.
    Dairy sources: milk and milk products.


Vitamins A, K1, K2 and vitamin E all play key roles in your teeth health too. These fat-soluble vitamins are tied to health issues all over the body. Vitamin A deficiency is linked to birth defect problems and eyesight degeneration. Vitamin K2 may be one of the best indicators of heart health.

Foods that are rich with vitamin A, K1, K2 and E:

Vitamin A: Carrots, sweet potato, green leafy vegies, pumpkin, parsley and other herbs, milk.

Vitamin K1 and K2: kale, spinach, pine nuts, blueberries, turnip greens, broccoli, asparagus, lettuce, soya beans, homemade pickles, pumpkin.

Vitamin E: sunflower seeds, almonds, avocados, spinach, kiwi fruit, broccoli, olive oil, peanut and peanut oil.


Bleeding gums could be an early warning of zinc deficiency. However, there is a certain set of people at risk of low zinc levels. Research shows that pregnant women and the elderly are most at risk for not getting enough zinc in the US and for different reasons. Research suggests that periodontal health is significantly better with a diet containing zinc. And that those that are lower in zinc are at a higher risk for periodontal disease.

When paired with vitamin A, zinc will help transport vitamin A in the blood to fight inflammation. So what’s fighting all the damaging plaque that is forming around the pockets surrounding your teeth? Zinc is the main source of defense! If you aren’t getting enough zinc then your body isn’t able to transport vitamin A to your gums to help heal them naturally.

You can get zinc from a wide variety of foods:

  • Poultry
  • Meats
  • Seafood
  • Dairy products
  • Whole grains
  • Nuts