When wearing braces, it’s essential to maintain a balanced diet to keep your teeth and gums in good shape. Specific vitamins and minerals are particularly important during orthodontic treatment, as they can help prevent tooth decay and gum disease. Learn the importance of vitamins and minerals when wearing braces to keep your smile healthy.
Calcium for overall oral health.
Calcium is essential for strong teeth and bones, making it a vital nutrient to focus on when wearing braces. This mineral helps build and maintain tooth enamel, the hard outer layer of your teeth that protects against decay. Good sources of calcium include:
- Dairy (cow, goat, sheep) and fortified plant-based milks (almond, soy, rice)
- Cheese
- Yogurt
- Calcium-fortified orange juice
- Winter squash
- Edamame (young green soybeans); Tofu, made with calcium sulfate.
- Canned sardines, salmon (with bones)
- Almonds
- Leafy greens (collard, mustard, turnip, kale, Bok choy, spinach)
Vitamin D for strong teeth.
In addition to calcium, it’s important to focus on vitamin D when wearing braces. This vitamin helps your body absorb calcium, making it essential for strong teeth and bones.
Good sources of vitamin D include:
- Fish: salmon, tuna, swordfish, sardines
- Egg yolks
- Dairy and plant milk fortified with vitamin D.
- Beef liver
- Fortified cereals
Our bodies can also produce vitamin D from sunlight. It is the most natural source of vitamin D. Aim for 10-30 minutes of sunlight at midday several times per week but be sure to wear sunscreen to protect your skin.
Vitamin C for gum health.
Vitamin C is essential for maintaining healthy gums, especially when wearing braces. Vitamin C helps strengthen the connective tissues in your gums, preventing them from becoming inflamed and bleeding. Here are some excellent sources of vitamin C:
- Citrus fruits
- Strawberries
- Kiwi
- Grapefruit
- Cantaloup
- Red and Green bell peppers
- Cabbage
- Cauliflower
Vitamin B12 for reducing inflammation.
Inflammation is a common side effect of wearing braces, as the brackets and wires can irritate the gums and soft tissues in the mouth. Vitamin B12 has anti-inflammatory properties, making it a great addition to your diet while undergoing orthodontic treatment. Good sources of vitamin B12 include:
- Meat
- Poultry
- Fish
- Eggs
- Dairy products
If you follow a vegetarian or vegan diet, you can get vitamin B12 in fortified cereals and plant-based milk alternatives or vitamin B12 supplements.
Vitamin A for promoting healing.
Vitamin A is essential for promoting healing and maintaining healthy tissues in the mouth. When wearing braces, the wires and brackets can cause minor cuts or sores in the mouth, and vitamin A can help speed up the healing process. Good sources of vitamin A include:
- Leafy greens (kale, spinach, broccoli)
- Yellow and orange vegetables – carrots, sweet potatoes, pumpkin, yellow squash) Be sure to eat only cooked carrots while wearing braces. (Eat steamed carrots while you are wearing braces)
- Cantaloupe
- Mango
- Tomatoes
While vitamin A is essential for oral health, too much can be harmful, so it’s best to get it from food rather than supplements.
Potassium & Magnesium
Like vitamin D, potassium improves your bone mineral density. It also works with magnesium to prevent your blood from becoming too acidic, which can leach calcium from your bones and teeth. Some good sources of potassium and magnesium are:
- Avocado
- Dark chocolate
- Bananas
- Leafy green vegetables
- Legumes (beans, lentils, chickpeas, soy)
- Potatoes
- Cashews
Phosphorous
Phosphorus is a mineral that’s in your bones and teeth. It works with calcium to create the main structural component of bones and tooth enamel. So, your body needs phosphorous to keep your teeth and bones strong. Good sources of phosphorous include:
- Seafood
- Beef
- Pork
- Cheese
- Beans
- Soybeans
- Lentils
- Pumpkin seeds
The Importance of a Balanced Diet
Getting enough vitamins and minerals in your diet is essential, especially when undergoing orthodontic treatment. If you lack one of these vital nutrients, let Dr. McDonough know so he can recommend a supplement.
Final Words
Summer is a great time to work on getting enough vitamins and minerals in your diet because so many fruits and vegetables are available this time of year. And Murray, Utah, has great Farmer’s Markets you can visit. If you have a sweet tooth, you can make dessert recipes that call for fruit – like fruit pies, tarts, cobblers, shortcakes, and more. So, enjoy the healthy foods you like and strengthen your teeth!