According to the National Institute of Dental and Craniofacial Research, around 90 percent of adults have had cavities in their permanent teeth.
As important as brushing and flossing are, they aren’t necessarily enough to shield your teeth from decay and other problems. The hidden truth behind a healthy smile lies in the minerals you eat.
Minerals such as calcium, phosphorus, fluoride, magnesium, zinc, and potassium are essential for strong and healthy teeth. Most people take them for granted.
However, these minerals strengthen enamel, leading to the prevention of cavities and supporting overall oral health. Without these minerals, you are at risk of weakened teeth, gum diseases, and a myriad of other dental problems.
This article will explain how these essential minerals support healthy teeth and a robust dental hygiene routine. Read ahead to have a perfect and healthy smile.
Calcium: The Building Block for Strong Teeth
Calcium is synonymous with strong bones. However, many may not know it is equally important for healthy teeth.
As the most abundant mineral in the human body, calcium certainly plays a significant role in the growth and development of strong tooth enamel.
Calcium aids in remineralizing enamel to help protect teeth from decay and cavity attacks. It forms the structural framework of the teeth. Hence, it helps make them more resilient against acidic foods and drinks.
The recommended daily intake of calcium varies with age and gender, but as a general rule, most adults need about 1000 milligrams a day. Older adults and pregnant women need more. A high level of this mineral in the blood means strong enamel and fewer cavities.
Calcium can be found in many foods, so consuming the daily recommended amount is easily attainable. Dairy products are a good source of calcium, especially milk, cheese, and yogurt.
If you have an intolerance to lactose or want sources that are non-dairy in origin, you can consume,
- Leafy green vegetables like kale and spinach
- Foods that have been fortified with calcium
This will help keep your teeth strong and healthy for a shiny, white smile throughout the years.
Phosphorus: Calcium’s Ally in Optimal Oral Health
Phosphorus is yet another little-known element that helps retain sound and healthy teeth. This mineral, along with calcium, forms hydroxyapatite, the primary substance that forms teeth and enamel.
Phosphorus is involved in tooth remineralization, which restores enamel and protects teeth from caries. Additionally, phosphorus helps in the absorption of calcium. In simple words, without phosphorus, you will not be able to enjoy the benefits of calcium.
Adults require around 700 milligrams of phosphorus daily. Luckily, the foods are found to be in plenty, making it far much easier to meet the daily requirements. Such good sources include meat, fish, poultry, dairy products, nuts, seeds, and legumes. Having a variety of these different foods in your diet ensures not only good teeth but also overall health.
An adequate balance of calcium and phosphorus is also required for dental health. Too much phosphorus from processed foodstuffs and soft drinks could interfere with the body’s ability to absorb calcium. That could, in turn, weaken teeth.
In that light, ensure that you mostly have a natural source of phosphorus and have a balanced diet so that your teeth become strong and healthy.
Fluoride: Protects and Remineralize Enamel
Fluoride is a naturally occurring mineral known for protecting and strengthening tooth enamel. It promotes remineralization, which allows for the rebuilding of weak enamel, making teeth more resistant to acid attacks from plaque, bacteria, and sugars.
For a long time, scientific evidence has been clear that fluoride can decrease the incidence of caries and reverse early signs of tooth decay. It is an ingredient in so many tooth-keeping products, from toothpaste to mouthwash.
Additionally, it is also added to public water supplies. The water fluoridation process was very clearly credited with reducing tooth decay rates in communities.
Recommended amounts are age-based, but generally, less is required during childhood. For instance, adults typically need about 3-4 mg daily, but children require less than 2 mg. A point to note, however, is that as essential as fluoride is in small amounts, high intake can cause dental fluorosis.
Besides, it is worth utilizing toothpaste with fluoride and drinking water with fluoride ingredients. If your region lacks fluoridated water, you can discuss with a dentist the other sources of fluoride for optimal teeth health.
The Importance of Magnesium
While many people seldom connect magnesium with dental health, it is an essential mineral in the formation of strong teeth. It supports the structural development of bones and teeth by forming enamel and bone matrix. Magnesium helps in the absorption of calcium, which is responsible for mineralization, thus hardening the enamel on teeth.
It has been discovered that magnesium is crucial in preventing tooth decay and gum disease. Magnesium counterbalances calcium and phosphorus, which are two important elements needed to maintain healthy, dense enamel that won’t contribute to the destruction of the teeth’ structure.
Low intake of magnesium is associated with weak enamel, which increases the likelihood of cavities and other problems linked to weaker teeth.
Daily magnesium needs are as follows: adult men require approximately 400-420 mg, while women need about 310-320 mg. Pregnant women should slightly increase the amount of magnesium consumed.
These days, it is not quite a challenge to get enough magnesium into your body since it is enriched in a wide variety of foods.
Good sources of magnesium include nuts and seeds, whole grains, green leafy vegetables, and legumes. For example, almonds, spinach, and black beans are good sources that help provide daily magnesium intake.
Zinc: Healthy Gums and the Prevention of Dental Plaque
Zinc is another equally important mineral associated with oral health. This mineral is known to have a lot of antibacterial activity that is used to control the growth of bacteria in the oral cavity.
Zinc regulates bacterial increase and, in that way, retards plaque formation, which causes cavities and periodontal diseases if not controlled.
Zinc also reduces the severity of gingivitis. As it is an immune booster, the immune system plays an important role in fighting infections, including those affecting the gums and other tissues in the mouth.
A zinc deficiency weakens the immune response, allowing infections to take hold more easily and leading to disease of the gums.
The daily requirement for zinc is approximately 11 mg for adult men and 8 mg for adult women. Dietary sources include meats, particularly organ meats, shellfish, dairy products, nuts, legumes, and seeds. As such, high levels of zinc can be found in beef, oysters, and pumpkin seeds.
Consuming the right amount of zinc will prevent dental health problems and help keep your gums healthy. In addition, zinc has the advantage of inhibiting bacterial growth and is usually used in most mouthwash and toothpaste, adding to the immunity for your oral health.
The Role of Potassium in Oral Health
Potassium helps regulate the mouth’s pH levels, which is necessary to prevent tooth demineralization. It protects the enamel by neutralizing acids produced from the fermentation of bacteria and dietary sugars and promotes overall good dental health.
The recommended daily allowance of potassium in adults should be around 2,500 to 3,000 mg. Bananas, oranges, potatoes, spinach, and beans are some of the best sources of potassium.
FAQs
What if I don’t get enough minerals for good teeth?
The deficit of intake of the right amount of minerals can cause weak enamel, tooth decay, and gum diseases.
Can too much of any mineral damage my teeth?
Yes, excess intake of some minerals, like fluorides, will cause dental fluorosis or some other problem.
Do mineral supplements have a role in having strong teeth?
Foods are the ideal way of acquiring minerals. However, supplements are useful when your diet isn’t rich in the minerals you need for healthy teeth and gums.
What are some indications that I lack minerals for my teeth and gums?
Indicators include a higher incidence of cavities, more significant gum inflammation, and enamel weakening.
How can I determine if my water supply contains adequate fluoride?
Contact your local water authority or your health department.
The Bottom Line
Oral hygiene practices are essential for healthy teeth and gums. But they alone are not enough. We also need a bunch of minerals in our diet to enjoy the best of our oral health.
These minerals include calcium, phosphorus, fluoride, magnesium, zinc, and potassium, among others.
These essential minerals strengthen the enamel, help stave off bacteria that create cavities, provide further support to overall gum health, and help balance the pH levels in the mouth.
After learning how these minerals can tremendously affect teeth, who wouldn’t want to include them in their diet? Just remember, a healthy diet rich in these minerals and good oral hygiene are both critical for maintaining teeth.