We are all aware of the importance that vitamins and minerals have on our health and fitness. A good dose of vitamins and minerals will boost our immune system and help our body fight viruses and diseases. Apart from this, vitamins and minerals also help improve the health of your gums and teeth. Here is a list of all of the vitamins and minerals that affect the health of your gums and teeth.


Calcium is a mineral necessary to make our bones and teeth strong and healthy. It helps in making the hard protective layer on the outer teeth called enamel, boosting our teeth’s resistance against bacteria and cavities. Apart from that, calcium also plays a major role in keeping the teeth stable and in the right position on the jawbone. 

Calcium can be found mostly in dairy foods like milk, cheese, and yoghurt. It is also present in salmon, broccoli, tofu, soybeans, nuts, and leafy green vegetables. 

Vitamin A

Vitamin A or Retinoid is known to provide us with better vision, boost our immune system, and promote cell growth. Since it improves your immune system, Vitamin A can benefit your oral health by providing a protective coating on your gums and teeth. It also treats different oral issues like sores and gum infections. Vitamin A stimulates the salivary gland in your mouth to produce more saliva which helps with washing away any bacteria in your mouth. 

Foods that are rich in Vitamin A include leafy green vegetables, liver, eggs and other poultry products, fish, and meat. Moreover, beta-carotene which is present in foods like sweet potatoes, carrots and pumpkins is also converted to Vitamin A in the body. 

Vitamin C

Vitamin C, also known as Ascorbic Acid, is a vitamin essential to a healthy growth and repair of all your body tissues. It is an extremely powerful antioxidant which boosts your immune system and will strengthen your oral health. It also gives you added protection against gum diseases and infections. 

Vitamin C is found in citrus fruits, potatoes, and leafy green vegetables.

Vitamin D

Vitamin D or Calciferol is a fat-soluble vitamin responsible for calcium absorption in the body, immunity function, as well as strengthening the bones, muscles, and heart. 

Vitamin D can be naturally absorbed through sunlight exposure early in the morning. Aside from that, Vitamin D is also present in oily fish, mushrooms, and fortified milk and cereals. 

Vitamin K

Vitamin K is another fat-soluble vitamin known for its clotting ability. Apart from that, Vitamin K also helps protect your teeth by blocking substances that may harm your gums, teeth, and the jawbone. It also stimulates your body to produce osteocalcin which is essential for strengthening the bones. 

Foods rich in Vitamin K are leafy green vegetables like spinach, kale, Brussel sprouts, collards, parsley, and broccoli.


Phosphorus makes up 1% of the body’s total weight and is found in the bones. It aids the body in the absorption of calcium for strong bones and teeth. 

Phosphorus is often found in seafoods like sardines, shrimps, tuna, and salmon. It is also present in seeds, soybeans, lentils, meat, cheese and poultry products. 


Potassium is a mineral which helps the body to work properly. It aids in extracting the excess sodium out of the body through urine. Furthermore, Potassium boosts your oral health by improving the density of the bones and teeth. 

Potassium can be found in food sources such as lima beans, tomatoes, prunes, bananas, and avocados.