How Important are the Foods You Eat for Gum Health?

Did you know lack of adequate nutrition can weaken gums, making them more susceptible to damage and infection as well as putting you at an increased risk of gum disease?

What Are The Most Important Nutrients for Gum Health?
Vitamin C – a lack of vitamin c leads to a decrease in collagen production, this in turn can lead to weak and receding gums. I always advice trying to get your nutrients from whole foods sources but don’t let labelling trick you into thinking something has a high vitamin c content without checking the label to see where the vitamin c is coming from. If ascorbic acid, synthetic vitamin C, is the source of vitamin c it will be ineffective because it doesn’t have the critical cofactors
Vitamin D – plays a big role in immune system regulation. A deficiency can decrease your bodies ability to eliminate harmful bacteria which is linked to gum infections and mouth ulcers.
Vitamin A – which is essential for maintaining mucsous membranes which line your gums and inside your mouth. A vitamin A deficiency can cause these membranes to become dry and thin, this increases the risk of gum tissue damage, infection and bleeding.
Vitamin B3 – plays a critical role in keeping blood vessels healthy, a deficiency can weaken blood vessels within gum tissue increasing the risk of bleeding.
Vitamin K – regulates blood clotting and wound healing, a deficiency can lead to excessive gum bleeding.
Omega-3 fatty acids – specifically EPA and DHA are important players in inflammation. An omega 3 deficiency can lead to an inflammatory response which may increase the risk of gingivitis and periodontitis

Not only are these nutrients critical for gum health, many of them are also critical for your immune system. Since our mouths are always exposed to potentially harmful bacteria and other microbes, a strong immune response is essential to prevent gum issues.

What are signs of mineral deficiencies impacting gum health?
Sore gums
Mouth ulcers
Bleeding, red or swollen gums
Gum recession
Dry mouth

Food sources of the different nutrients
Vitamin C – citrus fruits, peppers, strawberries, broccoli, kiwi
Vitamin D – oily fish such as salmon or sardines, egg yolks, red meat, liver
Vitamin A – liver, fish such as salmon or mackerel, eggs
Vitamin B3 – liver, red meat, fish, poultry
Vitamin K – leafy greens, high fat dairy, organ meats
Omega 3 fatty acids – oily fish such as mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies

What are other things you can do to support gum health?
Diet – my number one recommendation is ensuring a good diet with high quality animal protein, good vegetable and fruit intake, high quality dairy products (raw if possible) and minimal processed foods. This will help to alkalize your body and raise the pH of your saliva which can strengthen your gum health.
Oil pulling – to do this you swish oil around in your mouth and then spit it out. There is tons of evidence that shows this is helpful in decreasing bacteria and improving the health of your mouth. You can use coconut oil or an ozonated oil such as PurO3 (linked here).
Tongue scraping – do you notice a residue on your tongue? This is a layer of dead cells, toxins and bacteria which are not good for your oral biome.
Manage stress – stress can contribute to the spread of disease and this includes disease of your gums. Develop your own strategy for managing stress such as breathing exercises, yoga, walking, etc.
Don’t forget the basics – brushing twice a day (I recommend a toothpaste with hydroxyapatite instead of fluoride such as Risewell) and flossing and getting regular dental cleanings are also crucial.

All this also goes to show that nutrition isn’t just about a number on the scale it plays a critical role in so many things.

If you are feeling lost on ways to maximize the foods you eat to improve your oral health I can help. Click here to schedule an appointment today.