Brenda Khan
A vegan diet can be highly beneficial for your health, but it's important to be mindful of how it might impact your teeth. Vegans are more prone to tooth decay, increased acidic pH levels in the mouth, and a lack of saliva production. This is often due to a deficiency in vitamins and nutrients such as vitamin D and calcium, which are vital for dental health. However, there are ways to maintain a healthy smile on a vegan diet. Here are some tips to keep your teeth strong and healthy:
- Consume vitamin B12 through fortified yeast, plant-based milk, and cereals, or consider taking a supplement.
- Include plenty of calcium-rich foods in your diet, such as beans, legumes, almonds, leafy greens, and calcium-fortified vegan milk.
- Eat foods high in potassium, such as avocados, bananas, and sweet potatoes, to control acid levels in the blood and protect tooth enamel.
- Get enough vitamin D through spending time in the sun and consuming fortified cereals and mushrooms.
- Add vitamin K-rich foods like broccoli, kale, and spinach to your diet to support your body's healing process.
- Limit acidic and sugary foods, as they can contribute to dental erosion.
- Avoid frequent snacking to reduce the risk of plaque and cavities.
- Practice good oral hygiene by rinsing your mouth with water after meals, brushing with a soft-bristled toothbrush and fluoride toothpaste twice a day, and flossing daily.
| Characteristics | Values |
|---|---|
| Vitamins to protect teeth | B12, Calcium, Potassium, D, K |
| Sources of vitamins on a vegan diet | Fortified yeast, plant-based milk, cereals, beans, legumes, almonds, spinach, kale, collard greens, broccoli, avocados, bananas, potatoes, prunes, sweet potatoes, swiss chard, tomatoes, fortified cereals, portobello mushrooms, supplements |
| How to maintain oral health on a vegan diet | Follow a well-balanced plant-based diet, drink plenty of water, limit the consumption of acidic and sugary foods, avoid frequent snacking, rinse your mouth with water after meals, brush your teeth with a soft-bristled toothbrush and fluoride toothpaste twice a day and floss daily, visit your dentist every six months for check-ups |
| Risks associated with a vegan diet | Calcium, Vitamin D, amino acid deficiency, increased acidic pH levels in the mouth, lack of saliva production, sugar consumption |
What You'll Learn
- Eat vitamin B12-fortified foods like yeast, plant milk, and cereals
- Consume calcium-rich foods such as beans, legumes, and leafy greens
- Get vitamin D from sunlight, fortified foods, and mushrooms
- Minimise phytic acid from grains, beans, nuts, and seeds
- Avoid sugar and opt for vitamin K-rich foods like broccoli and spinach
Eat vitamin B12-fortified foods like yeast, plant milk, and cereals
Vitamin B12 is essential to protect against gum disease and tooth loss. However, it is naturally found in animal products. So, vegans need to be mindful of including vitamin B12-fortified foods in their diet.
Vitamin B12-fortified foods include nutritional yeast, plant-based milk, and cereals. Nutritional yeast is a popular vegan condiment that has a nutty, cheesy flavour. It is a good source of vitamin B12 and can be sprinkled on top of foods like pasta or popcorn. Plant-based milk, such as soy milk, almond milk, and oat milk, is often fortified with vitamin B12 and can easily be incorporated into your diet by replacing dairy milk in your coffee, cereal, or baking. Vitamin B12-fortified cereals are also a great option and can be enjoyed with plant-based milk for a quick and easy breakfast.
It is important to note that these fortified foods may not provide sufficient amounts of vitamin B12, and you may need to consider taking a daily supplement. The Vegan Society provides helpful information on recommended amounts. Consult with a healthcare professional or dietitian to ensure you are meeting your nutritional needs.
In addition to vitamin B12, there are other key nutrients that vegans should be mindful of to maintain dental health. Calcium, for example, is essential for supporting healthy teeth and gums. Good plant-based sources of calcium include bok choy, tofu, soybeans, kale, broccoli, and almonds. Vitamin D is another important nutrient, as it aids in the absorption of calcium. Spending time outdoors in the sun is a great way to get vitamin D, and it can also be found in fortified cereals and mushrooms.
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Consume calcium-rich foods such as beans, legumes, and leafy greens
Calcium is a vital nutrient for supporting healthy teeth and gums. While dairy and fish are excellent sources of calcium, vegans can meet their calcium needs by consuming beans, legumes, and leafy greens.
Beans and legumes are rich in calcium and include various options such as black-eyed peas, lentils, chickpeas, and soybeans. These plant-based sources of calcium are easily accessible and provide a substantial amount of this essential mineral.
Leafy greens are another excellent source of calcium for vegans. Options like broccoli, collard greens, kale, spinach, and bok choy are packed with calcium and other essential nutrients. These vegetables not only support dental health but also offer a range of other health benefits.
In addition to beans, legumes, and leafy greens, there are other vegan-friendly sources of calcium to consider. Almonds, for instance, are a great option and can be easily incorporated into snacks or meals. Calcium-fortified foods, such as orange juice or vegan milk alternatives (almond, rice, soy milk, etc.), are also excellent choices to boost calcium intake.
By including a variety of these calcium-rich foods in their diet, vegans can ensure they are getting an adequate supply of calcium to support their dental health and overall well-being. Consuming a diverse range of these foods will also provide additional nutrients, contributing to a well-rounded and nutritious vegan diet.
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Get vitamin D from sunlight, fortified foods, and mushrooms
Sunlight is one of the best sources of vitamin D, so spending time outdoors is a great way to get your daily dose. If you're concerned about a deficiency, you can also get vitamin D from fortified foods such as cereals, and from mushrooms.
Vitamin D is essential for maintaining healthy teeth as it helps your body absorb calcium, which is key to healthy enamel and strong teeth. So, if you're following a vegan diet, it's important to ensure you're getting enough vitamin D from these sources.
Fortified cereals are a great option for vegans to get their vitamin D. There are many types of fortified cereals available, including those that are also fortified with vitamin B12, which is another important nutrient for oral health. Vitamin B12 protects against gum disease and tooth loss, and while it is naturally found in animal products, fortified cereals can be a good vegan source.
Portobello or portabella mushrooms are another excellent source of vitamin D for vegans. They are a tasty and versatile food that can be cooked in a variety of ways and added to many dishes. Mushrooms are also a good source of other important nutrients, such as vitamin B12, so including them in your diet can have additional benefits for your oral health.
In addition to sunlight, fortified foods, and mushrooms, vitamin D supplements are also an option for vegans who are concerned about their intake. However, it's always best to try and get your nutrients from natural sources where possible.
By including these sources of vitamin D in your diet, you can help ensure that your body is able to absorb calcium effectively, contributing to the health of your teeth and supporting a vegan lifestyle.
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Minimise phytic acid from grains, beans, nuts, and seeds
Phytic acid is a protective coating found in grains, beans, nuts, and seeds. It helps plants survive the winter and keeps them safe until germination. However, it can interfere with the absorption of minerals like zinc, magnesium, calcium, and iron. Soaking, sprouting, and cooking are methods to reduce the phytic acid content in these foods.
To minimise phytic acid from grains, beans, nuts, and seeds, follow these steps:
Soaking
Soaking in water breaks down phytic acid. Use a glass jar or bowl and cover the nuts, seeds, beans, or grains with room-temperature filtered water. Add 1-2 tablespoons of salt per 4 cups of nuts/seeds. Let the mixture sit overnight (8-12 hours) or for at least a couple of hours, as even a short soak can help remove phytic acid. Drain, rinse, and spread the nuts/seeds on a lined baking sheet to dry at 150°F or lower until completely dry and crispy.
Sprouting
Sprouting activates an enzyme that breaks down phytic acid. Soak the beans, nuts, seeds, or grains for a minimum of 12 hours, then drain and rinse them several times during soaking to remove the phytic acid that has leached into the water. Do not use the soaking water for cooking.
Cooking
Cooking also helps eliminate phytic acid, especially when combined with soaking or sprouting. Boil the beans, grains, or legumes for several minutes, then let them continue to soak for up to 24 hours.
Fermentation
Fermentation can also reduce phytic acid content. It provides an optimal pH for the enzymatic degradation of phytic acid, increasing the amount of soluble iron, zinc, and calcium.
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Avoid sugar and opt for vitamin K-rich foods like broccoli and spinach
Sugar is bad for your teeth, but it is not the only thing to watch out for in your diet. Sugar feeds the harmful bacteria in your mouth, which then produce acid that removes minerals from the tooth enamel. This process is called demineralization. The good news is that your saliva helps to constantly reverse this damage in a natural process called remineralization. However, the repeated cycle of acid attacks causes mineral loss in the enamel, weakening and destroying it over time, which forms a cavity.
To avoid this, it is important to limit your sugar intake. Avoid sugary snacks and drinks, such as cookies, potato chips, soft drinks, sports drinks, and energy drinks. These increase the amount of time your teeth are exposed to the dissolving effects of various acids, causing tooth decay. Instead, opt for non-sugary snack foods like nuts, seeds, tofu, and vegetables.
Vitamin K is another important nutrient for oral health. It supports proper blood clotting and the healing of oral injuries, such as cuts or wounds caused by dental procedures or accidental bites. Good sources of vitamin K include green vegetables such as broccoli, Brussels sprouts, collard greens, kale, parsley, and spinach.
In addition to vitamin K, broccoli is also a good source of calcium, which is the primary component of tooth enamel. A sufficient calcium intake helps to strengthen tooth enamel, making teeth more resistant to decay and cavities.
Spinach, another vitamin K-rich food, also contains calcium and magnesium, contributing to strong teeth and bones.
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Frequently asked questions
Vitamins B12, D, and K, as well as calcium, potassium, and phosphorus are all important for maintaining dental health on a vegan diet.
Vitamin B12 can be found in fortified yeast, plant-based milk, and cereals. Calcium can be found in beans, legumes, almonds, spinach, kale, collard greens, and broccoli. Potassium can be found in avocados, bananas, potatoes, prunes, sweet potatoes, swiss chard, and tomatoes. Vitamin D can be found in fortified cereals and portobello mushrooms, or you can spend time in the sun. Vitamin K can be found in broccoli, kale, collard greens, brussel sprouts, spinach, and parsley. Phosphorus can be found in lentils, pumpkin seeds, and soybeans.
Vegans are at a higher risk of dental erosion due to the high consumption of acidic food and natural sugars. Starchy foods like pasta can also lead to cavities as they get broken down into sugar in the mouth. Additionally, vegans are more prone to snacking between meals, which can increase the risk of plaque and cavities.
Follow a well-balanced plant-based diet, drink plenty of water, limit acidic and sugary foods, avoid frequent snacking, rinse your mouth with water after meals, brush your teeth twice a day with a soft-bristled toothbrush and fluoride toothpaste, and floss daily.
