Image of the sugar

Nutritional Vitamins and Minerals for Healthy Teeth

Along with a strong oral routine, a balanced diet with the right foods is just as important for strong and healthy teeth. There are certain ingredients that your teeth and gums need so that your mouth functions properly for the long-term. Too many carbohydrates, sugars and savoury foods, which constitutes poor nutrition, can lead to tooth decay, which is a process of your teeth becoming weak and damaged. Your teeth can also fall out.

There are certain vitamins and minerals your teeth and gums need for strong oral health. Below breaks down what these vitamins and minerals are, and the foods to eat.

Lady smiling with shiny teeth


Calcium is an essential mineral for your teeth, gums and enamel. The enamel is the outer protective layer of the tooth, protecting your teeth from harmful substances to damage them. Calcium hardens the enamel and maximises its bone strengthening. You want to ensure that you don’t drop into a calcium deficiency.

Calcium Foods: Good sources of calcium include yoghurt, milk, cheese, green vegetables such as broccoli and salmon.

Vitamin D

Vitamin D is a big contributor to your teeth and along with calcium and phosphate (further information about phosphate is below), they can lower the risk of gum disease and tooth decay. Vitamin D has proven to decrease gum inflammation and fight infection.

Vitamin D Foods: One thing to make sure of is that Vitamin D can boost your bone density when exposed to sunlight. Alongside this, consume foods such as canned fish (salmon and tuna), egg and mushrooms. Orange juice and milk are also full of vitamin D.


Phosphorus along with calcium strengthen your bones and teeth. Without it, this can create a phosphorus deficiency, which can cause loss of appetite, low bone density and a higher risk of infection. Where calcium keeps bone healthy, it also needs phosphorus to do this.

Phosphorus Foods: Phosphorus can be found in foods that contain protein such as meat, fish, nuts and dairy products. You may also find traits of phosphorus in fruit and vegetables.


Potassium, like vitamin D, improves bone mineral density. It also helps to reduce chances of cavities, reduce decay and make teeth stronger.

Potassium Foods: Ensure your diet contains a large amount of fruit and vegetables, which can be eaten isolation or as part of a meal. Bananas are a good source of potassium, along with tomatoes, avocado, leafy green vegetables and sweet potato.

Image of lady eating a bad diet

Your Diet Is Important…

Our diet influences how our teeth develop as we grow up. If you don’t introduce the right foods as part of a balanced diet, adverse oral health conditions can become worse over time and manifest in your bloodstream because harmful bacteria from a bad diet exposes your enamel to acid reflux. Bacteria and acid are two components of tooth decay. You want to avoid this from happening and eating the right foods as part of a strong oral routine will do the trick.

Are you seeking oral advice for strong teeth and gums? Contact our experienced dentists Garran today. Alternatively, check yourself in for an appointment with us.