If your diet is vegan, vegetarian, or meat-based, the scientific evidence indicates that eating lots of plant-based food is essential to maintaining good health. If you follow the vegan lifestyle (or are thinking about making the switch), what nutrients could you be lacking? What do you need to have for a healthy mouth and teeth? Find out what you need to know — and how to do it.
Beware of vitamin B12 deficiency
Insufficient vitamin B12 can lead to dental disease and eventually tooth loss. But fruit and vegetables do not supply this essential nutritional element. There are B12-enriched cereals and yeasts and plant milk and soy items available. But, they may not contain enough B12, and you might need to supplement your diet to maintain your health. The Vegan Society has helpful advice on the recommended dosages.
See also: Supplements You Need on a Vegan Diet
Remineralize with vegan food sources
Eating acidic food items (such as sugars and starches) could make your teeth start losing minerals that keep their enamel strong and healthy. However, your teeth may recuperate lost minerals by taking in foods containing them. Food suggestions for remineralizing that are not vegan typically include dairy options. For vegans, the most effective food choices for remineralizing are listed below.
To get calcium, which strengthens tooth enamel and builds strong teeth, eat beans and legumes including black-eyed peas and lentils; leafy greens such as broccoli, collard greens, kale, and spinach; almonds; and calcium-added orange juice or vegan milk such as almond, rice, or soy milk.
It is also possible to strengthen your teeth by eating foods rich in potassium to control acid levels in your blood. In the absence of this control, excess acid can cause calcium loss in your teeth and bones. The best sources of potassium in vegan diets include bananas, avocadoes, prunes, potatoes, sweet potatoes, tomatoes, and chard.
Vitamin D is a vitamin that helps your body absorb calcium (thus aiding in maintaining healthy teeth). The best vegan options include fortified cereals and the portabella mushroom. You can also assist your body in producing vitamin D on its own by spending time in the sun. Just ensure you wear sunscreen! It is also possible to take vitamin D or vitamin D supplements.
Phosphorus restores the enamel on your teeth. It is available from vegan food items like lentils, pumpkin seeds, and soybeans.
Consume vegan sources of amino acids to help plaque control
Arginine, an amino acid, aids in preventing gum disease and cavities and also assists in breaking dental plaque. It is often found in meat, poultry, fish, and dairy products. Arginine is a vegan ingredient in lentils, chickpeas, soybeans, peanuts, and pumpkin seeds.
See also: How to be a healthy vegan
Keep dry mouth at bay by eating the use of vegan vitamin A
Vitamin A helps keep your mucous membranes healthy. It also aids in preventing dry and dry mouth. Excellent sources of vitamin A include bright orange fruits and vegetables like cantaloupes, apricots, pumpkins, carrots, and sweet potatoes. Leafy green foods such as collard greens and kale, as well as greens like spinach, are also good sources of vitamin A.
Let your body heal itself by eating food sources of vitamin K
Your body heals the fastest when you have a healthy amount of vitamin K. Without enough of this vitamin, you could suffer from more bleeding, and it may take longer to heal following an accident or surgery. It is possible to boost your body’s healing process by eating more green vegetables such as broccoli, brussels sprouts, collard greens, kale, parsley, and spinach–all fantastic food sources for vitamin K.
Eat a balanced diet and reduce sugars, starches, and starches
If you’re on a vegetarian diet, with a few grams of fat and protein, you may notice that you require snacks to maintain your energy levels throughout the daytime. Foods that are starchy and sugary (such as cereal, bread crackers, muffins and crackers, rice, and pasta) could provide food for the bacteria in your mouth, which can cause tooth decay. Choose food items that are not sweet that boost your energy levels, like nuts or seeds, tofu, and fruits.
See also: How to get enough protein as a vegan
Maintain a healthy oral hygiene routine and visit your dentist regularly
After eating, you should take 20 seconds to thoroughly rinse your mouth using water to remove the food particles and acids. Make sure you floss your teeth every day and brush them twice each day for two minutes. Also, schedule regular cleanings of your teeth and dental examinations. Dental health can be a part of overall well-being!