Quick Summary
Calcium and vitamin D are essential for preventing gum disease, tooth decay, and weakened teeth by supporting your mouth’s natural defenses. If you follow a vegan, vegetarian, or lactose-free diet, you can get calcium from sesame seeds, dark leafy greens like spinach and kale, fortified soy milk, orange juice, and breakfast cereals, while vitamin D is naturally produced when your skin is exposed to sunlight.
Key Takeaways
- One ounce of sesame seeds contains nearly as much calcium as a full glass of milk, making it a powerful non-dairy option for tooth and gum health.
- Ask your dentist whether your current diet provides enough calcium and vitamin D to protect against gum disease and tooth decay.
- You can get vitamin D naturally through moderate sun exposure, or choose fortified beverages and supplements if you avoid dairy.
- If you follow a vegan, vegetarian, or lactose-free diet, include dark leafy greens like spinach, kale, and collard greens to meet your calcium needs.
Good ole Scottie Mayfield has told us for years, (and many of us tell our children) that milk builds strong bones. But our nutritional and dietary preferences are not only widely varied, they also change from time to time. Does milk really “do a body good”? Some believe it does, and others believe it doesn’t. But one thing is for certain we need calcium and vitamin D for healthy teeth and gums.
Regardless of your take, you’re not alone. Today, millions of people follow vegan or vegetarian diets, and tens of millions of people are lactose intolerant. Whether or not you choose to avoid dairy for health or other personal reasons, here are some thoughts from our dentist team.
Calcium and Vitamin D Play a Key Role in Oral Health
It’s true that dairy products are full of calcium, and often supplemented with vitamin D (which helps your body absorb calcium and other bone-building minerals). While people on specialized diets (including vegans and vegetarians) are typically very careful about eating healthy, there’s still a risk of calcium and vitamin D deficiency.
One of the dangers of calcium and vitamin D deficiency is the increased risk of periodontal (gum) disease. In addition, these deficiencies can weaken your teeth and lead to tooth decay. Without the right vitamins and minerals, your mouth’s defenses may be down.
Need a Good Source of Calcium? Dairy Isn’t The Only Option!
The good news is that, if you choose, you can get these nutrients from alternative sources. For example, just one ounce of sesame seeds contains almost as much calcium as an entire glass of milk. Other major sources of calcium are dark leafy greens like spinach, kale, and collard greens.
When it comes to vitamin D, surprisingly, your best source is the sun! When exposed to the sun’s radiation, your body naturally produces vitamin D. But of course, be careful and use common sense—you also know the potential problems associated with prolonged/unprotected sun exposure. After all, Chattanooga is in the Sunny south we should be able to get some sunshine.
There are also a number of things we can eat and drink that are “fortified” with calcium and vitamin D including soy milk, orange juice, and some breakfast cereals. You can also consider taking supplements.
Do you have questions about this topic? Contact us! Do you have suggestions for others who may be wondering about other sources for their daily calcium? Let us know! Leave a comment below, or on our Facebook page. We love hearing from you!
And, as always, thank you for being our valued patient!
