5 essential vitamins for strong bones and teeth

Bones can weaken as we age. Without adequate nutrition, vitamins and minerals, bones can quickly become brittle and break easily, affecting movement...

Strong bones are important for good posture. Having strong bones and teeth is not too complicated, if you apply a balanced diet, supplement enough vitamins in your daily meals.

Here are some types of vitamin C that can ensure strong bones and teeth:

1. Vitamin A

Vitamin A is important for maintaining oral health, helping to form keratin, an important protein that makes up tooth enamel. Sensitive teeth or gums can be caused by a vitamin A deficiency - a sign that you need to increase your intake of this nutrient. Vitamin A is also important for healthy gum tissue.

Insufficient vitamin A intake can lead to inflamed, irritated or swollen gums… even leading to bleeding gums when brushing or flossing.

Foods rich in vitamin A in the diet:

- Carrots: Abundant in winter, carrots can be eaten raw or cooked (added to many sweet and savoury dishes such as salads, curries or puddings).

- Sweet potatoes: This is a rich source of vitamin A. Sweet potatoes can be boiled, baked, or fried…

- Kale: This leafy green vegetable can be considered a storehouse of vitamin A and many micronutrients, can be added to salads or curries, soups...

- Watermelon: In addition to vitamin A, watermelon also provides many other nutrients for the body. Watermelon is best eaten whole, but you can also drink juice, add to salads or freeze it.

Foods rich in vitamin A.

2. Vitamin D

Vitamin D is considered important for dental health, as it helps with calcium absorption, which promotes bone health. According to a study published in the journal Nutrients, vitamin D plays an important role in bone and tooth mineralization. Low levels of vitamin D can lead to teeth that are more susceptible to fractures and cavities.

Foods rich in vitamin D in the diet:

- Oily fish: One of the richest sources of vitamin D is oily fish such as salmon, sardines, herring, mackerel, etc. These fish can be added to the daily diet to increase the body's vitamin D intake, significantly improving oral health.

- Egg yolks: An excellent source of vitamin D is egg yolks, which can be used in many different ways. Boiled, fried... provide vitamins such as A, D, E and choline...

- Fortified foods: Many foods fortified with vitamin D such as cereals, orange juice, fortified milk and cheese can be added to the diet.

3. Vitamin C

Vitamin C plays an important role in maintaining good oral health as well as healthy gums. According to a study published in Frontiers in Nutrition , vitamin C contributes to the synthesis of collagen - an important protein that helps provide structure, support and maintenance to teeth.

Vitamin C also reduces the risk of developing secondary tooth decay in children, helping to maintain healthy, strong connective tissues in the gums, which can prevent bleeding gums and related disease.

Foods rich in vitamin C:

- Bell peppers: This food is rich in vitamin C. Bell peppers can be eaten raw, mixed in salads, stir-fried, grilled... depending on your preference.

- Oranges: This fruit is super rich in vitamin C and is best eaten whole. Oranges can also be added to fruit salads or consumed as juice or desserts. However, eating too much of the sweet stuff can be bad for your teeth.

- Strawberries: Strawberries are great for dental health and should not be added to recipes without sugar. You can eat them as a whole fruit, add them to smoothies…

Citrus fruits are rich in vitamin C.

4. Vitamin K

Vitamins K1 and K2 both contribute significantly to dental health. Vitamin K1 is found in green leafy vegetables, while vitamin K2 (which is further divided into subgroups such as MK4 and MK13) is mainly found in dairy products, pork, poultry and fermented foods.

Vitamin K helps proteins that regulate bone mineralization, supporting the growth and repair of teeth and bones. When it comes to bone health, including oral health, vitamin K2 is an indispensable ingredient.

Foods rich in vitamin K:

- Broccoli (contains vitamin K1): Green leafy vegetables are rich in vitamin K and broccoli is no exception. You can add this food to soups, salads or stir-fries.

- Radishes (vitamin K1): Radishes are rich in vitamin K1 and depending on your taste, you can eat them raw or cooked, grilled or spread with butter for a delicious dish.

- Dairy products (vitamin K2): Dairy products such as milk, cheese, yogurt, all help you increase your vitamin K2 intake, to improve oral health.

When it comes to bone health including dental health, vitamin K2 is an indispensable ingredient.

5. Vitamin B12

Vitamin B12 is an important nutrient for healthy teeth, helping the body absorb calcium, an essential mineral for teeth and bones. Vitamin B12 deficiency can cause tooth loss by weakening bones and gums.

According to a study published in the International Journal of Clinical Pediatric Dentistry , vitamin B12 deficiency may increase the rate of tooth decay and gum disease in children.

Dietary vitamin B12 supplements:

- Eggs: Eating boiled eggs for breakfast can help improve the body's vitamin B12 levels (egg yolks have higher vitamin B12 levels than egg whites).

- Greek Yogurt: Dairy products like yogurt have the highest absorption of vitamin B12. According to data from the United States Department of Agriculture (USDA), a 156-gram container of Greek yogurt provides about 45% of the daily B12 requirement.