Your teeth perform a vital function during eating: to make food more manageable for the digestive system. Protecting your teeth and maintaining them will improve your health and well-being. Brushing and flossing may be the first that that come to mind when you think about caring for your teeth, however this article is going to focus on a perhaps overlooked aspect of taking care of your teeth: Nutrition, or what you should eat to strengthen your teeth.
Getting a daily dose of vitamin A, various B vitamins, C and D, as well as calcium, iron, protein and zinc is crucial to your dental health. Drinking plenty of water to stay hydrated, especially tap water that is treated with fluoride, is equally important. It is best to get your nutrition from a variety of foods. You should talk to your doctor before taking a vitamin or mineral supplement.
Here are some suggestions of foods that you can eat and the vitamins they contain.
|Vitamin A||Milk and eggs, leafy green vegetables, orange and yellow vegetables, tomato products, fruits, some vegetable oils, dairy products, liver, fish and fish oils, fortified cereals, sweet potato, carrots, broccoli, rock melon, and squash.|
|Vitamin B1 Thiamine||Thiamine is found in a wide variety of processed and whole foods, with edible seeds, legumes, rice and processed foods, such as breakfast cereals, having among the highest contents. Some other foods naturally rich in thiamine are oats, cornflour, pork, mussels, tuna and spinach.|
|Vitamin B2 Riboflavin||Food and beverages that provide riboflavin without fortification are milk, cheese, eggs, leaf vegetables, liver, kidneys, legumes, mushrooms, and almonds.|
|Vitamin B3 Niacin||Vegemite, dairy, cereals, pasta, bread, mushrooms, pumpkin, potatoes, beef, chicken, pork, lamb, fish, eggs, peanuts, sunflower seeds, almonds, and lentils.|
|Vitamin B6 Pantothenic Acid||Its name derives from the Greek pantothen, meaning “from everywhere”, and small quantities of pantothenic acid are found in nearly every food, with high amounts in fortified whole-grain cereals, egg yolks, liver and dried mushrooms.|
|Vitamin B9 Folic Acid||vegetables (particularly dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains avocado, beetroot, spinach, liver, yeast, asparagus, and Brussels sprouts.|
|Vitamin B12 Cobalamin||Dairy, beef, pork, chicken, liver, kidney, fish, eggs, fortified breakfast cereal.|
|Vitamin C||Peppers, broccoli, cabbage, Brussels sprouts, cauliflower, potato, peas, guava, papaya, kiwifruit, oranges, lemons, grapefruit, limes, strawberries, pineapple, mango, avocado, berries.|
|Vitamin D||Milk, eggs, pork, deli meat, salmon, tuna, mackerel, trout, herring, sardines, roe, halibut, snapper, whitefish.|
|Vitamin K||Spinach, kale, broccoli, edamame, soybeans, carrots, pumpkin, iceberg lettuce, pomegranate, blueberries, grapes, figs, ham, beef, chicken.|
|Calcium||Dairy, milk, cheese, yoghurt, Chinese cabbage, broccoli, kale, bread.|
|Iron||Red meat, liver, fortified cereals, beans, lentils, pasta, tofu, spinach, broccoli, cashew nuts, almonds, wholegrain bread.|
|Proteins||Beef, lamb, chicken, pork, fish, eggs, dairy, quinoa, buckwheat, soy, rice, beans, lentils, chickpeas.|
|Zinc||Oysters contain more zinc per serving than any other food. Red meat, poultry, beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products.|