By now, you know that vitamins and minerals are great for your overall health. Did you know that many of these same vitamins and minerals are very important to the health of your teeth and smile?

Make sure you’re eating these foods!


Calcium protects your smile from tooth decay and gum disease. It also helps to keep your jaw and bones healthy. Calcium is in milk, yoghurt, cheese, oysters, beans, and a lot of other foods.


Magnesium helps with the formation of your jaw, teeth, and gum tissue. You can find it in leafy greens, nuts and seeds, fish, whole grains, bananas, and even dark chocolate!


Iron helps prevent sores in the mouth and inflammation of the tongue. You can find iron in red meat, bran cereal, spices, and some nuts too.

Vitamin A

Vitamin A helps your saliva flow (and washes away bacteria). It also helps to maintain a healthy mucous membrane and mouth tissues. There’s vitamin A in beef liver, spinach, sweet potatoes, melon, and other yummy foods.

Vitamin B2

Vitamin B2 helps prevent fissures in the mouth and is in most dairy products, lean steak, pasta, bagels, bread, mushrooms, spinach, and almonds.

Vitamin C

Vitamin C helps to prevent inflammation and bleeding in the mouth. It also helps heal existing mouth wounds. Vitamin C lives in sweet potatoes, oranges, red peppers, and other fruits like guava’s, lemons, grapefruit and naartjies.

Vitamin D

Vitamin D helps your body to absorb calcium. Without vitamin D, you may experience something called burning mouth syndrome. The best way to get vitamin D is to spend time in the sun, but only if you’re wearing sunscreen! You can also consume milk, egg yolks, and fish.

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