Gums are the main supportive tissue and should be kept healthy as they are responsible for holding our teeth, tissue and bones and are necessary for our oral health. Lack of vitamins can cause variety of gum diseases, also called periodontal diseases, like gum infections, gingivitis etc. Gum diseases should not be neglected because if they remain untreated, they can loosen the teeth and also affect your overall health.
For healthy strong gums and oral health, you must eat foods that are high in vitamin C, D, vitamin B-12 and K and other necessary nutrients. Regular brushing and flossing of teeth is also necessary for preventing gum infections and disorder.
Best Vitamins For Healthy Gums
Our body needs vitamin C for producing collagen, a specific type of connective tissue necessary for keeping the gums strong. Vitamin C, which is an antioxidant, compensates gum loss by neutralizing the free radicals that destroy healthy gum tissue. Deficiency of vitamin C in your body can cause gum inflammation.
Foods that are rich in vitamin C include watermelon, broccoli, strawberries, potatoes, winter squash, citrus fruits, radish, onion, cabbage, tomatoes, raspberries, cranberries, collard greens, peppers etc. An adult man’s requirement for vitamin C is 90 mg per day while an adult woman requires 75 mg per day.
Vitamin D is another important nutrient necessary for gum health. Deficiency of vitamin D can lead to bone loss. Too much bone loss can cause the gum to swell and swollen gums cannot hold your teeth. Vitamin D helps to boost your immune system and fight periodontal disease by keeping inflammation under control.
When inflammation of the gums gets worse, it becomes difficult for the immune system to combat and fight the infection. The best way of obtaining Vitamin D is through regular but limited exposure to sun rays that encourages the body to make this vitamin. You can also get vitamin D from food sources like eggs, fatty fish such as tuna and sardine and fortified milk and dairy products and supplement. Vitamin D council has recommended 5,000 IU of vitamin per day.
Vitamin A is an antioxidant and fat soluble vitamin that is necessary for bone health and tissue growth. Vitamin A is needed for proper functioning of the immune system and only a strong immune system can fight periodontal diseases by protecting the gums and its surrounding tissues and keeping your gums healthy.Vitamin A can be obtained from food sources like carrot, spinach, pumpkin, organ meats, fish oil, mango and peaches. Recommended daily dose for vitamin A is 5,000 IU per day.
B vitamins, particularly vitamin B-12, plays an important role in your gum health. They are needed for growth of new gum tissues. Vitamin B-12 deficiency often leads to anaemia. Swollen and bleeding gums could be symptoms of anaemia.The good sources of B vitamins are fresh vegetables, fruits and fortified grains and rich sources of vitamin B-12 include animal products like beef, pork, red meat, organ meat, shell fish and dairy products.
Vitamin K is needed for clotting of blood. If you are deficient in vitamin K, your gums can bleed. Deficiency of vitamin K is rare as vitamin k is found in lots of foods. For preventing gum disease, your diet must include dark green leafy vegetables, soybean and fortified cereals.
Vitamin E is again an antioxidant and fat soluble vitamin that protects our cells, tissues and organs from free radicals. This vitamin is helpful in preventing periodontal disease. The foods rich in vitamin E are spinach, wheat germ, corn, sunflower seeds, nuts and olives.