The importance of certain vitamins and minerals in maintaining healthy teeth and gums should come as no surprise. At the end of the day, the nutrients you provide your child have a huge effect on their teeth.
At TruCare Dentistry, we know the role of a healthy diet for teeth and gums. In this blog post, we discuss seven important vitamins and minerals for children’s teeth and gums.
Important Vitamins and Minerals for Children’s Teeth and Gums
It’s the most important mineral for your child’s teeth. It not only strengthens their teeth but also prevents cavities and generates a healthy jawbone. Studies after studies have proved the connection between calcium deficiency and tooth loss. If your child doesn’t get adequate calcium, then their teeth can become more fragile and can break easily.
The recommended daily calcium intake is 700 mg for children between one and three years, 1000 mg for children between four and eight years, and 1300 mg for children between nine and eighteen years.
Make sure your child has calcium-rich foods such as milk, cheese, yogurt, eggs, fish, beans, oatmeal, broccoli, bok choy, collard greens, kale, figs, and soybeans, to just name a few. If your little one is lactose intolerant, you can give them almond milk, oat milk, or soy milk.
This is the most important vitamin for the teeth. To work at its level best, calcium requires adequate vitamin D, which enhances the efficiency of calcium absorption.
With adequate vitamin D, the human intestine absorbs 30 to 40 percent of dietary calcium, whereas, in the vitamin D-deficit state, the calcium absorption is less than 10 to 15 percent.
The recommended daily vitamin D intake is 8.5-10 micrograms for children up to one year and 10 micrograms for children between one and eighteen years.
For adequate vitamin D, you just need to take your child outdoors during the morning or daytime and spend 10 to 30 minutes soaking in the sunlight. Apart from that, foodstuffs such as cereals, portobello mushrooms, fish like salmon and mackerel, eggs, red meat, fortified milk, and bread can work wonders.
Potassium enhances bone mineral density, which is why it’s indispensable for teeth. The recommended daily intake is usually 2 grams for toddlers, 2.3-3 grams for teens, and 3-3.4 grams for adults. Inadequate potassium is associated with tooth loss.
Bananas are among the best sources of potassium. Some other good sources are avocadoes, broccoli, Brussels sprouts, chicken, fatty fish such as salmon or tuna, potatoes, plantains, prunes, tomatoes, legumes such as baked beans, lima beans, lentils, peas, pinto beans, and soybeans.
You might have known that vitamin A is extremely beneficial for your child’s eyes. But did you know that vitamin is good for their teeth? Apart from enhancing saliva production, it maintains teeth and promotes the secretion of carbonate, calcium, magnesium, and phosphate ions.
Inadequate Vitamin A results in weakened epithelial cells and poor enamel and tooth health. The recommended daily vitamin A intake is 300 mcg RAE for children between one and three years, 400 mcg RAE for children between four and eight years, 600 mcg RAE for children between nine and thirteen years, and 400 mcg RAE for children between fourteen and eighteen years.
The foods that are rich in vitamin A are dairy products, chicken, red meat, fresh fruits, green leafy vegetables, egg yolks, and more.
Did you know that teeth have the highest concentration of phosphorous in the human body? Comprising just one percent of total body weight, it is the second most abundant mineral in the human body. However, of that amount, about 85 percent of phosphorus is in teeth and bones. Like vitamin A, phosphorus helps in calcium absorption. It also works with calcium to safeguard and restore tooth enamel.
The recommended daily phosphorus intake is 460 mg for children between one and three years, 500 mg for children between four and eight years, and 1250 mg for children between nine and eighteen years.
Some of the foods that are rich in phosphorous are seafood, chicken, red meat, legumes, soybeans, dried fruit, pumpkin seeds, nuts, and dairy products.
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As it helps in maintaining healthy red blood cell levels, iron is closely related to your child’s dental health. Iron deficiency can result in infected gums, gum disease, tooth decay, and tooth loss.
The recommended daily iron intake is 0.3-6 mg for children between one and three years, 8 mg for children between four and eight years, and 8-10 mg for children between nine and eighteen years.
Here are some foods that are rich in iron—apricots, raisins, shellfish, quinoa, red meat, pork and poultry, liver, seafood, beans, iron-fortified bread, cereals, pasta, and of course green leafy vegetables, such as kale, spinach, and amaranths.
B vitamins are extremely crucial for healthy gums and overall oral hygiene. A lack of B vitamins can result in serious gum disease, irritation in the mouth and gums, mouth sores, inflammation of the tongue, and cracked lips.
Fish, meat, and poultry are the best source of B vitamins. Apart from that, almonds, dairy products such as milk, yogurt, and cheese, and green leafy vegetables such as spinach, kale, and bok choy are excellent sources. Taking vitamin complex as per your doctor’s recommendation can also help in providing adequate B vitamins. Vitamin B complex includes B1, B2, B3, B5, B6, B7, B9, and B12.
Like vitamin B, vitamin C is also vital for teeth health. A lack of adequate vitamins can result in scurvy, a condition that causes bleeding gums, swollen gums, tooth loss, and other serious health conditions.
The recommended daily vitamin C intake is 15 mg for children between one and three years, 25 mg for children between four and eight years, 45 mg for children between nine and thirteen years, and 75 mg for children between fourteen and thirteen years.
Foods that are rich in vitamin C include citric foods such as limes, lemons, oranges, kiwis, and grapefruit, as well as tomatoes, bell peppers, cabbage, broccoli, and strawberries.
Foods such as dairy products, meats, eggs, and fresh fruits and vegetables are excellent sources of the seven vital vitamins and minerals for healthy teeth and gums. Visiting an experienced dentist can help you know the dental health of your little one as well as the best diet to strengthen their teeth. If you are looking for a dentist in Roswell, GA, consider TruCare Dentistry. Our location makes us extremely popular among residents of Sandy Springs, Dunwoody, Marietta, Milton, and Woodstock. If you stay in and around these areas, do drop by or contact us to schedule a visit. To know about our services, visit our service page.