3 min read

Feed Your Beautiful Smile With Vitamin D, Vitamin C & Omega 3

17 Aug

Nothing is more stunning than a healthy smile, wouldn’t you agree?   Good healthy teeth provide a strong structure to support and improve the appearance of the lips and lower face.  

Maintaining your pearly whites is as important as looking after your skin.  

But it takes more than regular brushing, flossing and trips to the dentist to get one. Research now shows that specific nutrients are needed for a natural bedazzling smile. Sure, veneers can give you a perfect white smile but a much cheaper way would be to include the following foods in your diet.


Rich in vitamin C, citrus fruits like the grapefruit can protect gums from swelling and bleeding as the vitamin is involved in the production of collagen, a structural protein that helps maintain and repair connective tissue.

A study involving over 12,000 US adults showed that individuals who consumed the least vitamin C were at greater risk for periodontal (gum) disease. The scientists explained that an inadequate dietary vitamin C intake would lead to gradual erosion of the gums and the connective tissues holding the teeth together.


These little sea creatures are rich in vitamin D which research has proven to be effective in preventing dental caries. Not only does the sunshine vitamin promote the calcification of teeth, rendering them more solid, but the vitamin also produces cathelicidin and defensins. These two substances possess antimicrobial properties and can help prevent bacterial overgrowth in the mouth.

You can also get vitamin D in wild mushrooms and fortified products.

Plain organic Greek yogurt

Greek yogurt is great to get your calcium, a mineral involved in keeping your teeth and bones strong. But that’s not all, lactic-acid rich yogurt is also a great source of probiotics, ‘friendly’ bacteria that can offer some protection against gum disease by helping keep in check the bad bacteria that cause the disease. In fact, a 2008 study showed that individuals who never ate yogurt were more prone to gum disease compared to those who did regularly.

Be sure to steer clear of the sweetened varieties though, as they’ll do more harm than good. You can use plain yogurt in salads or in fruit smoothies.


This one may come as a surprise but the pink fish can indeed beautify your smile. How? The omega 3s it contains are essential for healthy gums – these anti-inflammatory fatty acids can help reduce inflammation and also support bone health.

A study published in the Journal of the American Dietetic Association revealed that alveolar bone destruction in periodontal disease is due to a too high omega-6 to omega-3 ratio. By increasing your dietary intake of omega-3s, you’ll be decreasing the body’s production of arachidonic acid and prostaglandins that promote inflammation.

Not a fish person? You can also get some omega-3s from flax seeds but keep in mind that the ALA-type of omega-3 they contain is not utilised efficiently by the body.


Did you know that these nuts are terrific sources of magnesium? This mineral which is involved in a multitude of body functions is also needed to form the hard enamel that can resist decay. Another important item to note is that without adequate magnesium, calcium won’t be deposited in hard tissues like teeth. What this means is that, if you’re deficient in magnesium – not a rare deficiency anymore – your teeth are at higher risk of being and appearing fragile.

If you’re allergic to nuts, you can also get magnesium in dark chocolate (at least 85% cocoa), sunflower seeds, rice bran and spinach.

So by eating the foods I’ve suggested and brushing your teeth regularly you’ll be closer to have that bright, healthy smile. And it goes without saying that a beautiful smile and sugary foods don’t go together!


Has this article been helpful? I would love to hear your thoughts, please let me know in the comment section below.

Do you have any questions related to plastic or cosmetic surgery and live in Sydney? If so I invite you to attend one of my free Plastic and Cosmetic Surgery information evenings. They usually run once every two months in either my Bondi Junction or Bella Vista practices. This is perfect for people who are not yet ready to commit to a one on one consultation but have some questions they’d like answered by a certified plastic surgeon. Come along and ask me questions directly in a friendly, small group setting. Click on the button below to learn more and register for your seat.


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Topics: Anti-Ageing
Dr Naveen Somia MBBS, PhD, FRACS

Written by Dr Naveen Somia MBBS, PhD, FRACS

Dr. Naveen Somia is a Sydney Plastic Surgeon who listens to his patients, understands their problems and works alongside them to help achieve their aesthetic goals by applying his skills and years of experience in Plastic and Cosmetic Surgery. A published author on Plastic and Cosmetic Surgery, Naveen’s blog is aimed at helping you make the right choices and stay safe in your quest to look your personal best.