Although it is clear that daily brushing and flossing as well as regular dental cleanings are important parts of dental health for both adults and children, we often do not think about dental health from the inside out. There are many vitamins and minerals that are important to the health of your child’s teeth. Consuming a balanced diet of whole foods rich in fresh fruits and vegetables can ensure that your child enjoys a lifetime of healthy teeth.

These vitamins and minerals are essential to a healthy smile from the inside out:

This is the most obvious one on the list. Since calcium builds strong bones, this one starts high on the list as it strengthens teeth and enamel. Great sources of calcium are green leafy veggies such as broccoli and spinach.

Vitamin D is a vital nutrient particularly when it comes to calcium absorption. It is pointless to ingest it if your body is incapable of absorbing it and using it for building strong bones and teeth. Vitamin D also boosts bone density. While the best source of this vitamin is absorption through the skin from sun exposure, it can also be found in fatty fish and portabella mushrooms.

Similar to Vitamin D, potassium helps to build bone mineral density. It also works to prevent blood from becoming too acidic, thus leaching calcium from the bones. Bananas, lima beans, sweet potatoes, and avocados are excellent sources of potassium. Coconut water is also high in potassium as well as other electrolytes.

This mineral is an essential powerhouse that works with calcium to protect teeth and rebuild tooth enamel. Phosphorus can be found in a wide array of seafood, such as shrimp, scallops, and salmon, but there are also many plant based sources such as soybeans, lentils, and pumpkin seeds.

Vitamin K acts like a stone wall around a castle as it blocks substances that break down bone. It also helps your body produce the protein that naturally supports bone strength. This vitamin can be found in a wide variety of leafy greens including broccoli, kale, brussel sprouts and parsley.

Vitamin C helps to strengthen your gums and the soft tissue in your mouth to ward off gingivitis and loosening teeth. Even better than citrus fruits that also add a high level of acidity, Vitamin C can be found in green leafy veggies and potatoes.

Iron is essential for the body’s immune system and helps the blood to produce red blood cells to defend against infection and disease. This is also true in your mouth. Iron is an important factor in preventing gum disease. Iron can be sourced in seafood, eggs, and green leafy vegetables.

A well balanced, healthy diet begins young in life. All of these vitamins and minerals can be found in a variety of food based sources, but if you have a particularly picky eater, you may need to consider good whole food supplements to provide your child with the defense from the inside out that is required for overall health as well as dental health.