5 simple ways to strengthen your gums through vitamins
Nutrition plays a significant – if not the most significant – role in maintaining gum health. We will show you how you can strengthen your gums.
Teeth and gums are meant to stay healthy for a lifetime. Unfortunately, the reality is often different, as many people suffer from gum problems. Besides poor oral hygiene, an incorrect selection of foods is often cited as the most common cause of gum problems. However, gum inflammation can be prevented with a few simple tips.
Poor nutrition is one of the most common causes of gum problems
Daily brushing is important for strengthening teeth and gums. However, few people consider the significant role that nutrient selection can play and how it can potentially lead to acute gum inflammation. The foods we eat can have a major impact on our oral health, as some are suspected of promoting gum inflammation.
The fact is that the composition of our food often determines our oral health and is one of the main causes of gum problems. Many scientists see a strong connection between gum problems and food. Gum inflammation not only starts in the mouth but is also often caused by a weakened immune system that cannot easily fight off mouth inflammation. Certain foods can promote gum inflammation, while others can strengthen gums and boost the immune system. Nutrition is one of the most powerful tools for maintaining oral and dental health so that teeth and gums can remain healthy throughout life.
Strengthening gums – these tips can help:
Tip 1: Strengthen gums and activate the immune system with vitamins
The immune system is the best weapon we have in the fight against gum inflammation. Our grandparents used to say that a cup of hot tea with lemon can strengthen the immune system. The main active ingredient in lemon is vitamin C, one of the most important vitamins needed to strengthen gums and heal gum diseases. A deficiency in vitamin C is often considered a cause of gum inflammation, as the infection triggers a continuous immune response that requires increased intake of vitamin C.
Furthermore, vitamin C is not only essential for collagen synthesis but also acts as a stimulant by increasing the transcription and translation of pro-collagen. Therefore, vitamin C is an essential co-factor and is indispensable for the formation of firm and stable collagen fibers, which are present in gum tissue and skin, among other areas.
For this reason, it is recommended to include foods with a high content of vitamin C in your diet. The German Nutrition Society (DGE) recommends a daily intake of 100 grams of vitamin C, but the requirement may be much higher in the case of existing gum inflammation. It is important to note that the body cannot store water-soluble vitamins like vitamin C. Additionally, vitamin C is sensitive to light and heat, which means that you need to regularly consume it, preferably multiple times a day.
Acerola, grapefruit, sea buckthorn berries, and rose hips are among the absolute leaders in terms of vitamin C content, surpassing lemons. For comparison, lemons contain around 50 milligrams of vitamin C, while acerola, sea buckthorn berries, and rose hips boast 1,700, 900, and 1,250 milligrams of vitamin C, respectively. Local vegetables and fruits can also strengthen gums and are best incorporated regularly into the diet, depending on the season. These include apples, currants, kale, broccoli, Brussels sprouts, and bell peppers.
Furthermore, an increased intake of vitamin A, E, and D should be considered to strengthen the immune system and alleviate or prevent inflammation in case of gum problems. For example, a deficiency in vitamin A can promote bacterial growth as it can lead to drying out of the mucous membranes. Vitamin A is found in foods such as broccoli, carrots, apricots, spinach, and parsley and should be included in the diet more frequently.
Did you know that vitamin E is necessary for cell renewal, allowing gums to recover faster? This vitamin is mainly found in healthy fats, such as nuts, seeds, and plant oils. To prevent gum inflammation and strengthen teeth, vitamin D should also be an important part of the diet. It is mainly found in algae, flaxseed, hempseed, and their oils and can also be easily synthesized through exposure to sunlight. Few people think of folate when it comes to oral health. However, this B-vitamin can be extremely effective in preventing gum inflammation and promoting wound healing. Studies have shown that people who have insufficient folate intake are more likely to suffer from periodontitis and gingivitis. Folate is mainly found in leafy green vegetables.
Tip 2: Promote the healing process
Gum inflammation does not disappear on its own. If left untreated, it can lead to the formation of deep gum pockets, causing teeth to eventually lose support and become loose. Tooth loss is not uncommon as a result of untreated gum inflammation. If you suffer from such inflammation or want to prevent gum problems in general, you should consider including omega-3 fatty acids in your diet.
Omega-3 fatty acids can reduce the risk of gum inflammation and can also be effective in reducing tissue damage caused by bacteria during an acute inflammation. This, in turn, allows gum pockets to heal better and prevents them from becoming too deep. The supply of omega-3 fatty acids can be achieved without consuming fish, as these fatty acids are also found in flaxseed, rapeseed, algae oil, as well as flaxseed, hempseed, and chia seeds.
Also, antioxidants play a significant role in the healing process by binding and neutralizing free radicals. Free radicals are metabolic molecules that can be produced by the body’s defense reaction against invading bacteria. If not neutralized, they can damage tissue and weaken the immune system. To ensure an adequate intake of antioxidants, it is important to prioritize fresh and unprocessed foods, particularly fruits, vegetables, and nuts.
Tip 3: Avoid inflammatory foods
Did you know that certain foods can promote gum inflammation? This can, in turn, stimulate the growth of bacteria responsible for the inflammation. Inflammatory foods include:
While complex carbohydrates, such as those found in whole grains, are generally considered „healthy,“ industrially processed foods with high sugar content can harm oral health. They leave a sticky film on the teeth, which can promote bacterial growth. Additionally, sugar is suspected of causing inflammation in the body.
Saturated fatty acids:
Fatty acids found in fish, meat, dairy products, sausages, and eggs are considered potential causes of inflammation.
Trans fatty acids:
They are mainly found in processed foods, baked goods, and fried foods, and are believed to have an inflammatory effect.
This is a fat-like substance found mainly in eggs, pork, and fatty cheese. It is believed to contribute to the formation of deposits in blood vessels and can promote inflammation.
Tip 4: Prefer anti-inflammatory foods
Fortunately, there are many foods that have anti-inflammatory properties and can improve oral health. These include:
Omega-3 fatty acids:
found in algae, flaxseeds, chia seeds, hemp seeds, and their oils.
These are indigestible components found abundantly in vegetables and whole grains. Increased fiber intake requires more chewing, which stimulates saliva flow, providing a protective effect on gum health.
Vitamins play a significant role in gum protection, cell renewal, and immune system strengthening, particularly vitamins C, D, E, and B (folate).
Minerals can also have an impact on gum inflammation. Zinc, magnesium, and calcium are especially important in this regard.
These are bioactive compounds that give plants and fruits their characteristic color or odor. Carotenoids, such as those found in carrots, are examples of phytonutrients.
Tip 5: Eat properly
Do not consume excessive energy:
Eating properly means choosing the right foods that can contribute to the prevention of gum inflammation. This primarily includes fresh, unprocessed foods that can provide essential nutrients for strengthening gums. It also means that the diet should not be excessively energy-rich to avoid overweight. Belly fat, in particular, is dangerous as it is suspected of producing hormones that can promote inflammation.
Plenty of fruits and vegetables:
Fruits and vegetables should be at the top of the menu. They provide numerous essential nutrients and naturally massage the periodontal tissues. The vitamins, minerals, trace elements, and phytonutrients they contain can contribute to preventing inflammation and support the healing of existing inflammation. Additionally, shiitake mushrooms, garlic, and onions can significantly reduce the proliferation of harmful bacteria in the mouth.
Fiber not only massages the intestines but also benefits the periodontal tissues. Foods with a high fiber content, such as whole grain products (bread, pasta, rice), oats, and legumes, are the best choice.
If you are prone to gum inflammation, try incorporating omega-3 fatty acids into your diet, as they have anti-inflammatory properties. In addition to algae, chia seeds, flaxseeds (and oils), and hemp seeds (and oils) are the best sources of omega-3 fatty acids.
Herbs & spices:
Spices and herbs not only enhance the flavor of food but can also have anti-inflammatory effects. Turmeric, chili, cinnamon, and ginger are particularly beneficial and can be specifically taken for preventing gum inflammation.
If you frequently suffer from gum inflammation or want to prevent gum problems, these tips can significantly contribute to your oral health. Fresh foods that provide essential nutrients with anti-inflammatory properties are the best preventive measure against inflammation. Fiber, healthy fats, and specific herbs and spices can also be effective in keeping your teeth and gums healthy throughout your life.
Immer mehr Menschen ernähren sich im Alltag „pflanzenbasiert“, wobei auch gleichzeitig die Frage aufkommt, ob eine pflanzliche Ernährung genügend Eiweiß liefert. Es gibt mittlerweile viele Menschen, die