We all know that brushing and flossing your teeth and having regular dental check-ups are essential for good oral healthcare, but did you know your diet can also have an impact on the health of your teeth and gums?

“Minimising intake of sugar and eating an all-round healthy diet is essential for healthy teeth,” says Dr Adam Alford, dentist at Bupa Dental Brisbane.

For strong teeth and healthy gums, here are five vitamins to include in your meals.

1. Vitamin C

Found in: Citrus fruits (such as lemons, oranges, limes and grapefruit), tomatoes, strawberries, capsicum, broccoli, kiwifruit.

Why: You may have heard that, centuries ago, sailors used to get a disease called scurvy, which caused bruised and bleeding gums, among other things. Eventually it was discovered scurvy was caused by chronic vitamin C deficiency, brought on by lack of fresh fruit and vegetables. 

Vitamin C helps keep the connective tissues in your gums healthy and strong, which hold your teeth in place. Bleeding gums are commonly associated with gingivitis, an early stage of periodontal disease, but may also indicate low vitamin C in your diet, research suggests. See your dentist if you have recurring bleeding gums.

2. Calcium

Found in: Cheese, milk, yoghurt, canned fish with bones such as salmon and sardines, leafy green vegetables, tofu.

Why: One of the most important nutrients for strong teeth is calcium, which  strengthens the enamel of teeth – the protective outer layer that protects teeth against cavities. 

Dairy foods are a rich source of calcium but if you’re lactose intolerant or vegetarian you can still keep your teeth strong by eating plant sources of calcium, which include leafy greens such as broccoli, kale and bok choy, and have a small handful of nuts a day – almonds, hazelnuts, walnuts and Brazil nuts are all good sources of calcium.

3. Vitamin D

Found in: Egg yolks, oily fish, red meat and vitamin D fortified breakfast cereals.

Why: The ‘sunshine’ vitamin is essential for healthy teeth and bones as vitamin D deficiencies can lead to oral-health issues such as tooth decay and gum disease, according to a research review.

The Australian Bureau of Statistics estimates that one in four Australian adults is vitamin D deficient. While the best source of vitamin D is UVB radiation from a few minutes a day spent in the sun, some people are at a higher risk of vitamin D deficiency, including the elderly, chronically ill and people who are obese. If you are concerned about your vitamin D levels, speak to your doctor who may advise supplementation.

4. Phosphorus

Found in: Chicken, red meat, seafood, dairy, eggs, nuts, legumes.

Why: This essential mineral is the second most abundant mineral in the body and most of it is found in your bones and teeth. The job of phosphorus is to serve as a building block for healthy teeth and bones, and calcium needs phosphorus to make your teeth and bones strong.

While you can get phosphorus in plant foods (such as nuts and seeds), phosphorus from animal sources has a higher absorption rate than that from plants.

5. Vitamin A

Found in: Oily fish, egg yolks, sweet potatoes, carrots, capsicum, pumpkin.

Why: Load up on orange-coloured fruits and vegies, which are high in vitamin A, to keep your teeth and mouth healthy. Vitamin A deficiency has been associated with impaired tooth formation, enamel hypoplasia (a developmental defect that results in inadequate enamel) and gum disease.

Do I need vitamin supplements?

If you already eat a healthy, balanced diet, chances are that you’re already getting enough of these essential vitamins and minerals. 

It’s worth noting that while some over-the-counter supplements are sold as doing wonders for your skin, teeth and nails, a lot of dentists (like most health professionals) prefer people to get their essential nutrients from real, whole foods. Talk to your dentist or GP before taking any supplements.