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Vitamins and Minerals for a Healthy Smile

Posted on February 27th, 2023

Des Moines dentist, Dr. Chad Johnson at Veranda Dentistry gives dietary tips for a healthy mouth.Most patients know which foods to avoid to keep a healthy smile, however, do you know what vitamins and minerals are good for your teeth? If you answered calcium, you are correct! But there are many more vitamins and minerals you need to keep your mouth and smile looking great. Let’s explore some lesser-known vitamins and minerals and the foods you can eat to make sure you are getting everything you need! Have questions about your oral health? Veranda Dentistry would love to speak with you! 

Calcium, Vitamin D, and Phosphorus

You may not know that calcium needs vitamin D and phosphorus to support healthy teeth. Calcium needs phosphorus to help maximize the benefits for strong teeth. In addition, vitamin D regulates the levels of calcium and phosphorus and helps with absorption. We need all three vitamins to maximize their benefits. 

Common Sources of Calcium, Vitamin D, and Phosphorus

Where to find Calcium

  • Plain yogurt
  • Cheese
  • Brown rice
  • Oranges
  • Cabbage
  • Beans
  • Broccoli
  • Salmon
  • Peas

Where to find Vitamin D

  • Natural sunlight
  • Dairy products
  • Eggs
  • Some cereals
  • Oily fish (tuna, sardines)

Where to find Phosphorus

  • Cereals
  • Wheat germ
  • Soy beans
  • Almonds and other nuts
  • Meat
  • Poultry
  • Fish
  • Sea food
  • Eggs
  • Grapes
  • Citrus fruit
  • Cucumbers
  • Tomatoes

If you’d like to learn more about a healthy diet, come and see Veranda Dentistry!


Potassium helps to improve bone density. Potassium also works with magnesium in the body to prevent blood acidity and increases bone density

Where to find Potassium 

  • Bananas
  • Clams 
  • Potatoes
  • Sweet potatoes
  • Lima beans
  • Swiss chard
  • Avocado
  • Prunes
  • Milk
  • Spinach
  • Artichoke  

Veranda Dentistry has even more information on keeping your mouth healthy.

Vitamin C

According to the Mayo Clinic, the body needs vitamin C to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C also plays a major role in the healing process. Vitamin C is especially helpful for people who suffer from gum disease. 

Where to find Vitamin C

  • Citrus fruits
  • Berries
  • Potatoes
  • Tomatoes
  • Peppers
  • Cabbage
  • Brussels sprouts
  • Broccoli 
  • Spinach

Vitamin A

Vitamin A is critical in keeping the moist mucous membranes healthy. This helps keep the mouth moist which is a protective factor against bad bacteria. 

Where to find Vitamin A 

  • Cod liver oil
  • Eggs
  • Fortified breakfast cereals
  • Fortified skim milk
  • Orange and yellow vegetables and fruits
  • Broccoli
  • Spinach
  • Dark green, leafy vegetables

A healthy diet isn’t just good for your heart and body, it’s good for your oral health too! We want all our patients to have a happy, healthy smile from the inside out! If it’s been a while since you have seen us, please call Veranda Dentistry, we’d love to see you! 

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.

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