Brushing and flossing are essential to maintaining good oral hygiene. But did you know that the nutrients you consume can also significantly impact your oral health? We all know that vitamin C benefits our overall health.

From promoting good eyesight to beating the common cold, vitamin C is known as a cure-all vitamin. So, it should not come as much of a surprise that increasing your vitamin C intake can also benefit your oral health. 

In addition, vitamin C can do wonders. It helps strengthen your blood vessels and reduce inflammation, which is a vital ingredient in the recipe for healthy gums. Furthermore, the vitamin increases collagen production, which keeps gums strong, and less susceptible to periodontal disease.

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This article discusses the vitamin C benefits for your teeth and gums. And what foods you should eat to add more of these nutrients to your diet. Luckily, a lot of the foods are delicious and natural. 

Vitamin C Benefits and Your Teeth

As you might know, vitamin C is a potent antioxidant that helps heal gums and fight gum inflammation. This is possible as it helps your body produce more collagen. More collagen will aid in cell repair and expedite the healing process. 

Vitamin C is not only good for your teeth, but it is an excellent vitamin for your gums too. Vitamin C will heal to keep the connective tissues in your gums strong and healthy. Strong connective tissues will hold your teeth in place. Without enough vitamin C, the tissues holding teeth securely in place weaken. As a result, your teeth can become loose, gums can start to bleed, and gum disease could become dangerous.

Therefore vitamin C deficiencies can lead to bleeding gums and even gum disease. Further, vitamin C supplements also reduce your chances of erosive tooth wear, especially in early childhood. 

You can find vitamin C in citrus fruits like oranges, kiwi, and grapefruit. However, all of these fruits are very acidic, so be sure to rinse your mouth thoroughly with water after enjoying them. You can quickly get a lot of vitamin C in your diet, as it is present in citrus fruits, sweet potatoes, peppers, broccoli, berries, and kale. You can also use supplements that are also widely available.

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Did you know that a lack of vitamin C causes scurvy? As a result, many sailors needlessly lost their teeth before it was discovered that having a stockpile of lemons or limes on hand could easily fix the problem. 

So be extra careful to eat foods such as sweet potatoes, broccoli, berries,  peppers, oranges, kale leaves, and berries high in vitamin C and will keep those gum tissues healthy. 

A Mouth Healthy Diet is Critical to Oral Health

This list below is your favorite vitamins and minerals for healthier teeth and gums.


Calcium, as you know, is one of the most abundant minerals found in your body, and it aids in a number of processes. The mineral helps build and maintain strong teeth and bones. 

Calcium can be found in dairy products like cheese and milk. You should try getting calcium from cheese. That is because cheese has a protein called casein, which plays a vital role in building strong tooth enamel.


Magnesium is a unique mineral, good for your overall health. The mineral plays a critical role in building strong bones and teeth. Magnesium also helps your body absorb calcium, which is essential to building strong tooth enamel. You can find magnesium in your daily food like nuts, beans, whole grains, seeds, and dark leafy vegetables.

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Vitamin A 

Vitamin A is the best vitamin for your overall oral health. That is because it helps keep saliva flowing, which naturally cleans your teeth from damaging acids and prevents dry mouth. 

Vitamin A is also needed as it promotes the healthy mucous in the mouth that coats your gums and cheeks. This mucus makes your inner mouth less susceptible to infection and disease. Vitamin A-rich foods are eggs, carrots, eggs, sweet potatoes, and fish.

Vitamin D 

Remember that without adequate vitamin D, the healthy power of calcium is severely diminished. Meaning, vitamin D acts as a communicator and signals your intestines to absorb calcium into the bloodstream. 

Adequate calcium and vitamin D will make your bones and teeth denser and far stronger. Strong teeth mean fewer chances of fractures and cracks. You can find vitamin D in fish, eggs, and dairy products like fortified milk and cheese.

Vitamin C Benefits – Increased Intake Stops Bleeding Gums

A new study indicated that low levels of vitamin C in your bloodstream might be an underlying cause of bleeding gums. Researchers believe that brushing and flossing might not be sufficient to reverse this oral health issue.

When your gums bleed, it is a symptom of underlying oral health issues like gingivitis or periodontal disease. These are primarily inflammatory conditions that affect your teeth and gum tissue.

In the early stages of gingivitis, your gums might swell and bleed. If left untreated, these signs and symptoms can worsen, causing your gums to pull away from the teeth. As a result, you might have tooth and bone loss.

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Traditional treatments for bleeding gums often include adding more brushing and flossing to your daily oral hygiene regimen. Disorders linked to an increased risk of gingivitis could include diabetes and immune deficiencies. Lifestyle choices, such as smoking, might also play a vital role.

The lack of adequate vitamin C, also known as ascorbic acid, is often the underlying cause of bleeding gums. The study was recently published in one of the journals.    

The Role of Vitamin C in Oral Health

Several studies were conducted to examine the effect of vitamin C on your oral health. The researchers found that participants who had lower levels of vitamin C in their bloodstream were more likely to have bleeding gums. Moreover, these participants also have a higher rate of bleeding in the eye, known as retinal hemorrhaging.

Interestingly, the study authors found that increasing vitamin C intake helped stop their gums from bleeding and reversed eye-related bleeding issues.

Vitamin C Benefits – When to Take Them

You need to remember that a healthy diet can provide you with a lot of these vitamins for teeth and gums. That being said, taking supplements might be a better option in most cases.

If you are wondering if you should take a supplement, talk to your dentist as some dietary supplements may interfere with some prescription medications.

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If you maintain a healthy and balanced diet full of fruits and vegetables, you are probably already consuming most of these teeth-friendly nutrients. In addition, if you are concerned about your vitamin levels, chat with your dentist about what food items or supplements you could add to your diet. 

Understanding how vitamin C benefits can impact your teeth can help your oral care in the long term. Now you know what vitamins are essential to your oral health, why not try a delicious new recipe with a few of these nutrient-packed foods?

Vitamin C Rich Foods to Increase Your Dental Health

So, which foods should you be eating more of to gain the full benefits of vitamin C? 

1 Bell peppers

If you are looking for the highest vitamin C content, then do pick the red bell peppers over their yellow or green counterparts. Feel free to eat as many as you like. Remember, a full cup of bell peppers is only worth about 45 calories, so that you can snack guilt-free.

2 Kiwi

Did you know that being less acidic, kiwi has about twice the vitamin C content of lemons and oranges? Kiwi is high in fiber and an enzyme called actinidin which helps break down protein, easing digestion and overall intestinal function.

3 Strawberries

Being a delicious summer treat, strawberries are loaded with vitamin C. Strawberries are also rich in flavonoids, which can counteract bad (or LDL) cholesterol in your blood and help unclog plaque from the arteries. So start eating strawberries today. 

4 Broccoli

Broccoli has a high concentration of vitamin C and could fend off cancer due to the high sulfur content found in most cruciferous vegetables.

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5 Kale

Finally, this trendy superfood is high in vitamins C, A, and K, and iron and fiber. Do you not like the taste? Add it to your fruity smoothie and drink the benefits. 

Filling your diet with these vitamin-rich foods and especially vitamin C will not only help your teeth and gums but your overall health. 


Do not forget that while eating a balanced diet, is equally important in maintaining your oral health. Regular dental checkups are crucial in ensuring that your mouth is as healthy as it can be. And, from what you have read here, you can also see how important it is to eat your leafy greens. 

Consult your dentist for advice on how much vitamin C you should be getting; or more dietary tips for a healthy smile.