The role of vitamins and minerals in the health of the gums
I. Fundamentals of the health of gums and periodontal
The health of the gums, or periodontal, plays a decisive role in the general state of health of the oral cavity and, ultimately, the whole organism. The gums are soft tissues surrounding and supporting teeth, forming a protective barrier against bacteria and other harmful substances. Healthy gums have a pale pink color, dense consistency and do not bleed when brushing the teeth or using a tooth thread.
Violation of the health of the gums, as a rule, begins with gingivitis – inflammation of the gums caused by the accumulation of plaque and tooth stone. If gingivitis is not treated, it can progress into periodontitis – a more serious form of gum disease, which leads to the destruction of tissues that support teeth, and, ultimately, to loss of teeth.
Periodontitis is associated with a number of systemic diseases, including cardiovascular diseases, diabetes, respiratory diseases and pregnancy complications. Maintaining gum health is a key factor for the prevention of these diseases and improving general quality of life.
II. The importance of nutrition for gum health
Food plays an important role in the health of the gums. A balanced diet rich in vitamins, minerals and other nutrients helps strengthen the gums, increase their resistance to infections and accelerate healing processes. The lack of certain nutrients can lead to weakening of the gums, increased bleeding and susceptibility to periodontal diseases.
In particular, vitamins and minerals are necessary to maintain the health of collagen, the main protein, which makes up the structure of the gums. They also play an important role in the immune function, helping the body fight bacterial infections that can lead to gum inflammation.
III. The role of vitamin C in the health of the gums
Vitamin C, or ascorbic acid, is a powerful antioxidant and plays an important role in the synthesis of the collagen necessary to maintain the health of the gums. Collagen provides the strength and elasticity of the gums, preventing their bleeding and detachment from the teeth.
Vitamin C deficiency can lead to a sorrow, a disease that is characterized by bleeding gums, teeth teeth and slow healing of wounds. The mourn is rare in developed countries, but vitamin C deficiency, even in a mild form, can negatively affect the health of the gums.
The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Good sources of vitamin C are citrus fruits, berries, kiwi, pepper, broccoli and spinach.
- Vitamin C action mechanisms:
- Stimulates collagen synthesis.
- Strengthens the blood vessels of the gums.
- It has antioxidant properties, protecting the gums from damage to free radicals.
- Improves immune function, helping the body fight gum infections.
IV. The role of vitamin D in the health of the gums
Vitamin D plays an important role in the health of bones and teeth, as well as in the health of the gums. It helps the body absorb calcium and phosphorus necessary to maintain the strength of the bones of the jaw that support the teeth.
Vitamin D also has anti -inflammatory properties and can help reduce gum inflammation. Studies have shown that people with vitamin D deficiency are more susceptible to periodontal diseases.
The recommended daily dose of vitamin D is 600 IU (international units) for adults. Good sources of vitamin D are fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, juices) and sunlight.
- Vitamin D action mechanisms:
- Improves the absorption of calcium and phosphorus, strengthening the bones of the jaw.
- It has anti -inflammatory properties, reducing gum inflammation.
- Regulates the immune function, helping the body fight gum infections.
- It can stimulate the production of antimicrobial peptides that help destroy bacteria in the oral cavity.
V. The role of vitamin A in the health of the gums
Vitamin A is necessary to maintain the health of the mucous membranes, including the mucous membrane of the gums. It helps maintain the integrity of the barrier function of the gums, preventing the penetration of bacteria and other harmful substances.
Vitamin A also plays an important role in the immune function and can help reduce gum inflammation. Vitamin A deficiency can lead to dryness and irritation of gums, as well as increased susceptibility to infections.
The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. Good sources of vitamin A are liver, dairy products, egg yolks, as well as orange and dark green vegetables and fruits (carrots, pumpkin, sweet potatoes, spinach, broccoli).
- Vitamin A action mechanisms:
- Supports the health of the mucous membranes, including the mucous membrane of the gums.
- Strengthens the barrier function of the gums, preventing the penetration of bacteria.
- Regulates the immune function, helping the body fight gum infections.
- It has antioxidant properties, protecting the gums from damage to free radicals.
VI. The role of vitamin E in the health of the gums
Vitamin E is a powerful antioxidant that helps protect the gum cells from damage by free radicals. Free radicals are unstable molecules that can damage cells and tissues, contributing to the inflammation and development of diseases.
Vitamin E also has anti -inflammatory properties and can help reduce gum inflammation. Some studies have shown that the use of vitamin E in the form of a gel can help accelerate the healing of gums after periodontic procedures.
The recommended daily dose of vitamin E is 15 mg. Good sources of vitamin E are vegetable oils (sunflower, olive, corn), nuts, seeds, avocados and green leafy vegetables.
- Vitamin E action mechanisms:
- It has antioxidant properties, protecting the gum cells from damage by free radicals.
- It has anti -inflammatory properties, reducing gum inflammation.
- It can contribute to the healing of wounds in the oral cavity.
VII. The role of group B vitamins in gum health
B vitamins play an important role in the general state of health, including gum health. They participate in cell metabolism, energy production and the functioning of the nervous system.
- Vitamin B1 (TIAMIN): It is necessary for the correct functioning of the nervous system, which controls the muscles of the jaw and face. Tiamine deficiency can lead to muscle weakness and impaired coordination, which may complicate the care of the oral cavity.
- Vitamin B2 (Riboflavin): Participates in cell metabolism and maintaining the health of the mucous membranes, including the mucous membrane of the gums. Riboflavin deficiency can lead to inflammation and cracks in the corners of the mouth (angular stomatitis) and inflammation of the tongue (glossitis), which may complicate the intake of food and care for the oral cavity.
- Vitamin B3 (Niacin): It is necessary for the production of energy and maintaining the health of the skin and mucous membranes. Niacin deficiency can lead to Pellagra, a disease that is characterized by dermatitis, diarrhea and dementia. Pellagra can also cause inflammation of the gums and ulcers in the mouth.
- Vitamin B5 (pantotenic acid): Participates in the metabolism of fats, proteins and carbohydrates. The deficiency of pantothenic acid is rare, but can lead to fatigue, headaches and numbness of the limbs.
- Vitamin B6 (Pyridoxin): It is necessary for the production of red blood cells and the functioning of the nervous system. A deficiency of pyridoxine can lead to anemia, depression and skin inflammation.
- Vitamin B7 (Biotin): Participates in the metabolism of fats, proteins and carbohydrates. Biotin deficiency is rare, but can lead to hair loss, skin rash and neurological problems.
- Vitamin B9 (folic acid): It is necessary for the production of new cells and maintaining DNA health. Folic acid deficiency can lead to anemia, fatigue and digestive problems. Pregnant women need increased consumption of folic acid to prevent defects in the nerve tube in the fetus.
- Vitamin B12 (cobalamin): It is necessary for the production of red blood cells and the functioning of the nervous system. Cobalamine deficiency can lead to anemia, fatigue, numbness of the limbs and neurological problems. Vegans and vegetarians are at risk of cobalamin deficiency, since it is mainly found in animal products.
Good sources of group B vitamins are whole -grain products, meat, poultry, fish, eggs, dairy products, legumes and green leafy vegetables.
VIII. The role of calcium in the health of the gums
Calcium is an important mineral for the health of bones and teeth. He also plays an important role in the health of the gums, helping to maintain the strength of the bones of the jaw that support the teeth.
Calcium deficiency can lead to a weakening of the bones of the jaw and increased susceptibility to periodontal diseases. The recommended daily dose of calcium is 1000 mg for adults. Good sources of calcium are dairy products, green leafy vegetables, tofu and enriched products (juices, cereals).
- Calcium action mechanisms:
- Strengthens the bones of the jaw, supporting the teeth.
- It can help reduce gum inflammation.
- It can contribute to the regeneration of bone tissue damaged by periodontitis.
IX. The role of phosphorus in the health of the gums
Phosphorus is another important mineral for the health of bones and teeth. He works with calcium to maintain the strength of the bones of the jaw.
Phosphorus deficiency is rare, since it is contained in many foods. Good sources of phosphorus are meat, poultry, fish, dairy products, eggs, nuts, seeds and legumes.
- Phosphorus action mechanisms:
- Strengthens the bones of the jaw, supporting the teeth.
- Participates in calcium metabolism.
X. The role of magnesium in the health of the gums
Magnesium plays an important role in many body functions, including the health of bones and muscles. He can also play a role in the health of the gums, helping to reduce inflammation and improve the immune function.
Some studies have shown that people with magnesium deficiency are more susceptible to periodontal diseases. The recommended daily dose of magnesium is 400 mg for men and 310 mg for women. Good sources of magnesium are nuts, seeds, green leafy vegetables, whole grain products and legumes.
- Magnesium action mechanisms:
- Improves immune function, helping the body fight gum infections.
- It can help reduce gum inflammation.
- Participates in calcium metabolism.
XI. The role of zinc in gum health
Zinc is an important trace element that plays a role in immune function, wound healing and protein synthesis. He can also play a role in gum health, helping to reduce inflammation and improve tissue healing.
Zinc deficiency can lead to a weakening of the immune function, slowed down the healing of wounds and increased susceptibility to infections. The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Good sources of zinc are meat, poultry, fish, seafood, nuts, seeds and legumes.
- Zinc mechanisms:
- Improves immune function, helping the body fight gum infections.
- Promotes the healing of wounds in the oral cavity.
- It has antioxidant properties, protecting the gums from damage to free radicals.
XII. The role of Coenzyme Q10 (COQ10) in the health of the gums
Coenzym Q10 (COQ10) is an antioxidant that plays an important role in the production of energy in cells. He can also play a role in gum health, helping to reduce inflammation and improve tissue healing.
Some studies have shown that the use of COQ10 as a gel can help reduce the depth of periodontal pockets and improve the condition of the gums in people with periodontitis. COQ10 is contained in small quantities in meat, poultry, fish, nuts and seeds. It is also available in the form of food additives.
- COQ10 action mechanisms:
- It has antioxidant properties, protecting the gum cells from damage by free radicals.
- Improves tissue healing.
- It can help reduce gum inflammation.
XIII. The role of omega-3 fatty acids in gum health
Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the cardiovascular system, brain and joints. They can also play a role in gum health, having anti -inflammatory properties.
Some studies have shown that people consuming a sufficient amount of omega-3 fatty acids are less susceptible to periodontal diseases. Good sources of omega-3 fatty acids are fatty fish (salmon, tuna, mackerel), linen seeds, chia seeds and walnuts.
- Omega-3 omega-3 action mechanisms:
- They have anti -inflammatory properties, reducing gum inflammation.
- They can improve the immune function, helping the body fight gum infections.
XIV. Practical recommendations for improving the health of gums using nutrition
- Adhere to a balanced diet rich in vitamins, minerals and other nutrients. Include a variety of fruits, vegetables, whole grain products, low -fat protein sources and healthy fats in your diet.
- Use a sufficient amount of vitamin C. Include citrus fruits, berries, kiwi, pepper, broccoli and spinach in your diet.
- Provide sufficient intake of vitamin D. Use oily fish, egg yolks, enriched products and spend time in the sun.
- Include products rich in calcium in your diet. Use dairy products, green leafy vegetables, tofu and enriched products.
- Use products rich in omega-3 fatty acids. Include fatty fish, linseed seeds, chia seeds and walnuts in your diet.
- Limit the consumption of sugar and processed products. Sugar promotes the growth of bacteria in the oral cavity, which can lead to inflammation of the gums and caries.
- Drink enough water. Water helps to wash off the remains of food and bacteria from the oral cavity, supporting the health of the gums.
- Regularly visit a dentist for professional brushing and inspecting the gums. The dentist can identify problems with the gums at an early stage and offer effective treatment.
- Carefully brush your teeth twice a day and use the tooth thread once a day. Proper care of the oral cavity helps to remove plaque and bacteria, preventing gum inflammation.
- Consider the possibility of taking food additives if you do not get enough nutrients from your diet. Consult with your doctor or dentist before taking any additives.
XV. Conclusion
Maintaining gum health is an important factor for a general health. A balanced diet rich in vitamins and minerals plays a decisive role in strengthening the gums, increasing their resistance to infections and accelerating healing processes. Regular care for the oral cavity and visiting the dentist are also necessary to maintain the health of gums at the proper level. Compliance with these recommendations will help preserve healthy gums and prevent the development of periodontal diseases.