Plant Based Nutrients and Vitamins for Good Oral Health-Part 2

Jan 26 • 3 minute read

Yep, your mother was right. Yes, that's my mom!

From what you read here today,  you will see how important it is to eat your leafy greens! 


Vitamin E

Vitamin E has been linked to the prevention of periodontal disease and works against it in two ways: one way is through decreasing inflammation in the mouth, chronic or otherwise, and the other is by being an antioxidant. Vitamin E’s antioxidant properties fight against the oxidation of gum tissue, which can lead to a multitude of issues.

To include more foods high in vitamin E in your diet, try various nuts and seeds, cooking with vegetable oils and wheat germ, leafy green vegetables, and avocado.


Iron helps to keep red blood cell counts at their appropriate levels, allowing the body’s immune system to work as it should and fight against disease and infection. This means that without enough iron in your system, fighting against gum disease and oral infections can be more difficult than need be.

To keep your defenses working smoothly, eat iron-rich food breads and cereals and green leafy vegetables.


Potassium, also known as vitamin K, plays a role in bone health as it blocks certain substances in the body that promote the breakdown of bones. Not only does it guard against the weakening of supporting structures like the jaw, but it also is essential in blood clotting. This means if your gums occasionally bleed when you floss, or if you suffer an oral injury, the blood will clot more efficiently and the wound will be able to heal more quickly.

Foods that are high in potassium include legumes, dark leafy green vegetables, squash,  mushrooms, bananas, and avocados.


Fluoride is usually used by dentists and in most toothpastes as a treatment to fight against tooth and gum decay. It promotes the remineralization of tooth enamel, the protective outer coating of teeth that needs to be strengthened regularly, and can be found naturally outside of the dental office. To include more fluoride in your diet, drink tap water, black tea.


Iodine is a trace mineral in the body, meaning that very little is needed in order to be effective. Even so, iodine helps in the development of teeth and bones as it facilitates the absorption of calcium in the body which, as mentioned before, largely makes up teeth and bones.

Iodine also plays a role in the healthy functioning of the thyroid glands which, when not regulated, can cause swelling throughout the body, as well as metabolism issues. To ensure that you are getting your dose of iodine, include seaweed, garlic, sesame seeds, squash, and reasonable doses of iodized salt in your diet.


Zinc is another trace mineral, and can naturally be found in saliva. It has been proven to fight against the growth of bacteria and plaque, which can decay teeth and gum tissues, causing cavities and gum disease. You can ensure that your mouth is getting all the zinc it needs with foods like cashews,  pumpkin seeds, squash, mushrooms, dark chocolate, and legumes.

Don’t forget that while eating a balanced diet is important in maintaining your oral health, regular dental checkups are essential in ensuring that your mouth is as healthy as it can be.  

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