A beautiful smile is the first sign of human health. The health of the teeth and oral cavity is the key to good health and eliminates one of the factors for the occurrence and spread of infection throughout the body. In addition, a beautiful smile will not leave anyone indifferent, and in return you will receive only smiles and positive emotions.
How to properly care for teeth and gums
Care for the cleanliness and health of teeth and gums is necessary daily after each meal, and do not forget about the systematic hygienic procedures in the morning and evening. The fact that you need to brush your teeth twice a day is still known from early childhood, but few can boast that they care about the health of the oral cavity throughout the day. But our teeth and gums are attacked and not always the beneficial effects of food and beverages that we use, and, therefore, may suffer from diseases. If problems occur in the mouth and their untimely elimination, there is a risk of spreading infections throughout the body – and not only the teeth, gums and oral mucosa, but also the digestive, nervous and circulatory systems can suffer.
- brush your teeth twice a day every day, spending at least 3 minutes doing this;
- rinse your mouth with water after eating to remove food debris that could get into the interdental spaces;
- regularly visit a dentist who can recognize the symptoms of a lack of vitamins and minerals in time and will recommend a diet or vitamin supplements.
Brushing your teeth is very important because during this process a person removes plaque formed from microscopic food debris, in which bacteria can multiply and provoke various diseases of the oral cavity. It is equally important to care for your gums. Rinsing the mouth with water after each meal will help prevent the occurrence of inflammation of the gums, their loosening.
Vitamins for teeth
The need for these beneficial substances is related to the fact that they provide:
- nutrition of bone tissue, blood vessels and dental nerves;
- metabolic processes in the body;
- durable state of enamel, which is a protection against the aggressive effects of external factors on the teeth.
Lack of vitamins in the body is manifested in the form of certain health disorders, illnesses, and poor health. For the teeth are extremely important such substances:
- Ca (calcium) – the building material of the skeletal system, ensures the growth and development of teeth, their strength. Significantly affects the state of tooth enamel;
- P (phosphorus). Due to the use of this vitamin, the jaw is properly formed and the teeth grow, besides, they acquire a snow-white appearance and shine;
- Vitamin D in combination with calcium affects the condition of the teeth, oral mucosa;
- B vitamins: B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B12 (cyanocobalamin), B9 (folic acid). All these vitamins provide complex strengthening of bone tissue, are responsible for the health of the mucous membranes and the preservation of its normal microflora;
- Vitamin A (retinol) – eliminates inflammation and redness of the gums, the appearance of roughness and damage to the tooth enamel, optimizes the processes of wound healing and damage to the mucous membrane.
Be sure that the diet of the child should contain vitamins D, A and calcium – in the complex they are responsible for the proper formation of teeth, prevent the process of their curvature, and also prevent the occurrence of stomatitis, which is often observed in children. It is important to note that vitamin D3 (cholecalciferol) is synthesized in human skin under the influence of sunlight, which means that children need to walk as much as possible in sunny weather, in turn, D2 (ergocalciferol) they can take from food.
Vitamins for gums
The gums need to receive a sufficient amount of vitamins, among which C, B, K, E must be present. Thanks to ascorbic acid, the gums less bleed and are injured, inflammatory processes stop, the substance prevents the spread of infections. Acting in tandem with vitamins B, it maintains good condition and tone of the gums, which prevents the teeth from staggering and falling out prematurely. Vitamin K also has a similar effect, which can also protect gums from bleeding. To reduce the excessive susceptibility of the gums to external irritants of the susceptibility of the mucous membrane to mechanical damage, vitamin E consumption should be controlled.
The effect of vitamins on the teeth
Human nutrition significantly affects the health and quality of life. If you eat differently and correctly, then the body will be provided with the necessary amount of useful substances, including those that will provide you with a healthy and beautiful smile. In case of their deficiency, the body will give signals in the form of discomfort, painful symptoms, and then diseases.
Its deficiency is manifested in the form of tooth loss. A person may experience violations of the surface of the tooth enamel, the appearance of bumps and roughness. There may be cases of increased diseases of the oral mucosa and impaired salivation. If there is little retinol in the child’s diet, then there may be a tendency for the bite to form improperly and to bend the teeth. There will be frequent cases of aphthous stomatitis.
You can increase your vitamin level by consuming foods such as fresh and even boiled carrots, containing about 850 micrograms of retinol per 100 g of product and covering this almost completely daily need of an adult. Beef liver and cod liver are also rich in retinol, but parsley and spinach are rich in green stuff. Do not forget about apricots, green peas and onions, wild rose, eggs, tomatoes, and, of course, dairy and dairy products, butter.
It effectively works in tandem with calcium and phosphorus. The impaired process of absorption, distribution, absorption and release of mineral substances indicates its deficiency and the need to adjust your diet. The bone tissue may become softer, the teeth will crumble, the process of exhaustion and changes in the protective layer – enamel – will begin. There may be minor bleeding during brushing your teeth or taking solid food, and there will also increase the chance of inflammation of the mucous membranes.
Vitamin D intake is age dependent. Every day an adult is enough 2.5-5 mg. For example, 100 herring contains 5.4 mcg of vitamin A, and cod liver oil contains as much as 250 mcg. Also extremely rich with this useful element is scaly (7.3 mcg), sardine (4.8 mcg), chicken eggs (2.2 mcg). Do not forget about dairy products (kefir and ryazhenka), beef liver.
The reserves of this substance significantly affect the condition of the teeth and gums, and its deficiency can manifest itself in the form of their inflammation, redness and bleeding. Previously, there was such a disease as scurvy, one of the symptoms of which manifested itself in the form of tooth loss, due to an acute shortage of vitamin C in the body. Sores on the cheeks, gums, and mucous membranes can also be observed. Bad breath is also a signal of lack of this substance.
Observing the symptoms listed below, you urgently need to think about how to increase the use of vitamins in this group:
- loosening of the gums (B6);
- the occurrence of inflammation (B9);
- discomfort that in children may be expressed in the form of capricious behavior (B12);
- the occurrence of dry mouth, a violation of taste sensations (B12);
- shakiness of teeth (B6);
- ulceration and congestion (B2).
You can increase the amount of B1 (the norm is about 2 mg per day) by eating:
To fill the deficiency of B2 (1-, 5-2,4 mg per day) it is necessary to focus on the nutrition of such products:
- beef liver and kidneys (about 3 mg per 100 g);
- chicken eggs (2.5 mg in protein);
- pork heart kidneys and liver;
- Muscat grapes;
- almonds, peanuts;
- goat cheese;
- wheat bran;
- chicken, goose and duck liver.
B6 (daily intake – 2 mg) contains in sufficient quantity:
- pistachios (1.7 mg per 100 g);
- sunflower seeds (1.3 mg);
- wheat bran (1.3 mg);
- chicken breast;
- beef liver;
- turkey liver and chicken;
- chicken yolk;
If you see a B12 deficiency (5 µg per day), then you should eat more:
- goose and duck liver (54 mcg per 100 g);
- chicken liver (21 mcg);
- dairy products (cottage cheese, butter, sour cream, melted and hard cheese);
- chicken eggs (5.1 µg in yolk);
- brain, liver and kidney beef (about 20 micrograms).
Lack of vitamin B9 (1.5 mg per day) can be filled by adding to your diet:
- turkey liver, duck and goose (about 700 micrograms per 100 grams);
- chickpeas (557 mcg);
- peanuts (240 mcg);
- Orange juice.
If an adult or a child does not have enough calcium, which he receives from his traditional diet, then he can observe the following symptoms:
- poor condition of enamel, dentin;
- poor teeth growth and jaw development.
In order to replenish it, it is necessary to eat all kinds of hard cheeses containing in a 100 g product the daily rate of vitamin 900-1200 mg (for children up to three years old – 600 mg). It should be noted that the leader is Parmesan (1184 mg), also rich in macronutrient chicken egg yolks (289 mg), Atlantic sardines (382 mg), and horse mackerel (241 mg).
There is 134 mg in goat milk calcium and around 120 in cow milk. Various spicy herbs contain sufficient calcium (savory, marjoram, zira, oregano, basil, fenugreek, turmeric), however, it is doubtful that someone will use their large quantities, but to flavor them some dish will not be superfluous.
Tooth enamel for the most part consists of calcium-phosphorus compounds and with a lack of phosphorus, its strength begins to rapidly decline. Daily norms of the macro are as follows:
- children 1-3 years old – 800 mg;
- children 3-7 years old – 1000-1400 mg;
- from 10 to 14 years old – 1400-1800 mg;
- from 11 to 18 years (and older) – 1800-2500 mg. For pregnant and lactating dose, of course, increases.
To prevent a decrease in the level of this mineral in the body, you need to include in your menu:
- pine nuts (575 mg) and walnuts (346 mg);
- wheat bran (1013 mg) and oat (734 mg);
- chicken yolks (1040 mg);
- sea fish;
- cottage cheese and cheese;
- beef offal;
Top of the best vitamin complexes
After reviewing the reviews of real consumers who discussed the topic of vitamin intake, their benefits, prices and left their feedback on the forums, we made the top of the best vitamin complexes for improving the health of gums and teeth: