The Role of Nutrition in Maintaining Healthy Teeth and Gums

1. Calcium:
   Calcium is essential for building and maintaining strong teeth. It helps to fortify the enamel, the outer layer of our teeth. Foods rich in calcium include dairy products like milk, cheese, yogurt, leafy green vegetables, and fortified plant-based milk.
2. Phosphorus:
   This mineral also plays a crucial role in tooth health, working alongside calcium to strengthen the teeth. Good sources of phosphorus include fish, poultry, nuts, and dairy products.
3. Vitamin D:
   Vitamin D is essential for calcium absorption in the body, making it necessary to properly utilize calcium for tooth health. The sun is a natural source of vitamin D and can also be found in fatty fish, egg yolks, and fortified foods.
4. Vitamin C:
   Vitamin C is crucial for healthy gums. It helps in the synthesis of collagen, which is a key component of gum tissue. Citrus fruits, strawberries, and bell peppers are excellent sources of vitamin C.
5. Vitamin A:
   Vitamin A aids in maintaining the integrity of the mucous membranes and soft tissues in the mouth. It is found in sweet potatoes, carrots, and leafy greens.
6. Antioxidants:
   Antioxidants, such as vitamin E, selenium, and beta-carotene, help protect the gums and other oral tissues from damage caused by free radicals. Nuts, seeds, and colorful fruits and vegetables are rich in antioxidants.