Eat for better teeth and gums

By January 30, 2012 November 4th, 2019 Smiles, Teeth Whitening, The Dental Surgery Blog

Flossing, brushing and dodging fist fights might be the obvious ways to protect your teeth and gums, but diet also plays a crucial role. Here are nutritionist Anita Ellis’ recommendations for a perfect smile

Vitamin K

“This helps to build bone and keep your jaw healthy,” says Ellis. It’s found in kale and other green leafy vegetables, pistachio nuts, dairy and meat products.

Vitamin D and calcium

“Found in whitebait, cheddar cheese, sardines, milk and tofu, calcium maintains healthy bones and teeth,” says Ellis. Vitamin D, which you can get from fish oils, butter, eggs and liver helps to stimulates calcium’s absorption.

Coenzyme Q10

“This has been found to reduce the build-up of plaque and tartar, which can erode your gum tissue and your teeth,” says Ellis. It can be found in meat, nuts and oils, and is also available in supplement form.

Vitamin C

“Similarly to Coenzyme Q10, Vitamin C acts as an antioxidant and boosts immunity, limiting bacteria in the mouth,” says Ellis. It’s abundant in colourful fruits and vegetables like oranges and peppers.


“Phosphorus helps stop gum disease and bleeding,” says Ellis. Find it in eggs, fish, meat nuts, seeds and wheat germ.

Zinc and quercetin

“Zinc is useful because it speeds up healing,” explains Ellis. Add to this a daily dose of quercetin (a powerful antioxidant and anti-inflammatory found in garlic, onion, fruits and vegetables and blue green algae) and your gums and teeth will thank you.