Foods rich in vitamins A, D, C, K, fiber, calcium, magnesium, phosphorus, zinc, and iron are good for healthy teeth. These compounds are crucial for tooth remineralization and the prevention of tooth decay!
Can food prevent tooth decay?
Diet is vital for keeping your teeth healthy. Teeth rebuild themselves every day. But, tooth remineralization needs minerals. Food should provide these minerals in adequate amounts.[1]
The external layer of the tooth, called enamel, is particularly vulnerable to the demineralization process. It’s the part of the tooth that it’s exposed to food, saliva, and acids of bacteria.[2]
Sugar damages your teeth. Any form of sugar is bad for your teeth. “Bad” bacteria in the mouth metabolizes sugar, producing acids. These acids cause tooth demineralization. So, we should eat certain foods to replenish lost minerals.
Once tooth enamel is damaged, it cannot be restored. Only weakened enamel can be restored naturally. Enamel can repair itself by using minerals from saliva.
Brushing, flossing, the use of mouthwash, and proper diet may delay the demineralization process!
Important vitamins & minerals for the tooth
Our teeth are made up mostly out of calcium. Thus, consuming foods high in calcium is essential for healthy teeth and for preventing tooth cavities.
Vitamin D is good for healthy teeth as well. First, vitamin D helps the human body to absorb calcium. Furthermore, vitamin D protects from tooth decay. It has beneficial effects on bone remineralization. Also, vitamin D has powerful anti-inflammatory and anti-microbial properties.[3,4]
Vitamin C is also important for healthy teeth and gums. Vitamin C prevents gums from bleeding and promotes wound healing. It supports calcium absorption as well. It’s better to avoid chewable vitamin C tablets. They may lead to erosion of dental enamel, due to their high acidity (pH of 2.8). Actually, there are many foods high in vitamin C.[5]
Furthermore, vitamin C is vital for the synthesis of collagen. Collagen keeps teeth in the gums. Moreover, collagen is the major protein found in the dentin, the part of the tooth that is beneath enamel. Collagen is about 90% of the organic compounds of dentin.[6]
Although the enamel is made mostly of calcium, phosphorus and fluoride are also necessary for the remineralization process of the tooth. Seeds are the best plant-based dietary sources of phosphorus. In fact, chewing seeds and nuts is good for your teeth, as it increases salivary flow. Saliva cleans away any remaining sugar from your teeth.
Also, tooth enamel contains keratin, which needs vitamin A for its formation. Furthermore, vitamin A plays an important role in growth, immunity, and wound healing in the oral cavity.[7,8]
Teeth are constantly renewed. Vitamin K plays a key role in this process. Vitamin K is crucial for tooth metabolism, as it activates proteins, which are responsible for calcium and phosphorous deposition in the tooth. On the contrary, vitamin K deficiency may cause bleeding gums.
Another vital mineral for healthy teeth and gums is magnesium. Magnesium is present in the enamel and promotes calcium absorption. However, high calcium intake may inhibit magnesium absorption. Therefore, consuming too many foods high in calcium, such as dairy, may be bad for your teeth.[9,10]
Vitamin D promotes magnesium absorption as well. Also, magnesium is important for strong bones. It may help prevent osteoporosis. Seeds, nuts are the best dietary sources of magnesium.
Zinc is naturally present in the saliva and in tooth enamel. Zinc seems to have many oral health benefits. It’s found in oral health products to control plaque, reduce oral malodour and inhibit dental calculus formation. Zinc is naturally present in many plant-based foods, meat, dairy, and fish.[11]
Another key mineral for dental health is iron. Iron may protect against dental caries. Iron deficiency may cause tooth decay.[12,13]
Foods high in fiber are good for healthy teeth and gums
In addition, foods high in dietary fiber are good for your teeth and gums, as they demand a lot of chewing. Chewing generates saliva, which is beneficial for dental health. Among others, saliva:
- rinses your teeth from food remains
- neutralizes acids
- transfers minerals to the tooth. Calcium and phosphate, in particular.
Also, the chewing disrupts bacteria-filled plaque and cleanses the teeth and gums.
Only plant-based foods, such as vegetables, fruits, beans, and whole cereals are good sources of dietary fiber.
Foods with omega-3s are good for your teeth
Moreover, omega-3s are beneficial against periodontitis, due to their powerful anti-inflammatory properties. Periodontitis is a chronic inflammatory disease. It is caused by the presence of bacteria at gums. In periodontitis, the gum tissue is separated from the tooth. It can lead to bone and tooth loss.[14]
How does the Mediterranean Diet keep your Teeth & Gums Healthy?
The Mediterranean diet plays a crucial role in promoting healthy teeth and gums thanks to its nutrient-rich foods and balanced approach to nutrition. It emphasizes whole, natural foods such as vegetables, fruits, nuts, seeds, whole grains, fish, and olive oil. These foods are packed with essential nutrients that support dental health.
Calcium: Found in dairy, nuts, and leafy greens, calcium helps strengthen teeth and maintain strong enamel.
Vitamin C: Citrus fruits, peppers, and tomatoes are rich in vitamin C, which is essential for healthy gums, preventing inflammation, and promoting tissue repair.
Omega-3 Fatty Acids: Fatty fish like sardines and anchovies provide omega-3s, which have anti-inflammatory properties that reduce the risk of gum disease.
Polyphenols: Olive oil, a staple of the Mediterranean diet, contains polyphenols, which help reduce harmful oral bacteria, protecting against cavities and gum disease.
Low in Processed Sugars: One of the key reasons the Mediterranean diet supports oral health is its low intake of processed sugars, which are a major cause of tooth decay. Instead of sugary snacks, the diet focuses on fruits, whole grains, and natural sweeteners like honey. The lower sugar intake helps prevent plaque buildup, cavities, and gum disease.
The fiber-rich fruits and vegetables in the Mediterranean diet promote good digestion, which indirectly supports oral health. Chewing fibrous foods increases saliva production, which helps wash away food particles and neutralize acids in the mouth, protecting enamel and preventing decay.
Do You Need Supplements while following the Mediterranean Diet?
If you’re following a well-balanced Mediterranean diet, you’re likely getting most of the nutrients your teeth and gums need to stay healthy. However, there are a few cases where supplements might be helpful:
Vitamin D: While the Mediterranean diet provides calcium, which strengthens teeth, your body needs vitamin D to absorb it properly. If you don’t get enough sun exposure, a vitamin D supplement may be necessary to support calcium absorption and ensure strong bones and teeth.
B Vitamins: While the diet is generally rich in B vitamins, particularly from whole grains and legumes, those with dietary restrictions may benefit from a B-complex supplement to support gum health and reduce the risk of oral inflammation.
How Ancient Mediterranean Cultures Maintained Healthy Teeth?
Ancient civilizations around the Mediterranean Sea had relatively good dental health, despite the lack of modern dental care tools.
The ancient Mediterranean diet was rich in whole grains, fruits, vegetables, nuts, and fish, with very little processed sugar. This significantly reduced the risk of tooth decay, a problem that became more common in later centuries with the introduction of refined sugar.
Instead of toothbrushes, people in ancient Mediterranean civilizations used chewing sticks from trees like olive or miswak. These natural “brushes” helped clean their teeth and had mild antiseptic properties that prevented bacterial buildup.
Ancient Greeks and Romans used herbal mouthwashes made from vinegar, salt, and herbs like rosemary or mint to keep their mouths clean and freshen breath. These ingredients have natural antibacterial properties, which helped prevent oral infections.
Crushed eggshells, seashells, and bones were used as abrasives in tooth powders, which helped remove plaque and maintain clean teeth without damaging enamel.
The Role of Sugar in Dental Health
Refined sugar is one of the main causes of tooth decay and gum disease. It feeds harmful bacteria in the mouth, leading to the production of acids that erode tooth enamel and cause cavities.
The Mediterranean diet, however, is naturally low in added sugars. Instead of sugary snacks and drinks, it includes:
- Fruits: Natural sugars in fruits are accompanied by fiber, which helps slow the sugar’s impact on teeth and increases saliva production.
- Honey: Used sparingly, honey was the traditional sweetener, but in much smaller quantities than modern sugar consumption.