Physical beauty and attractiveness play a key role in daily life. Both are influenced by a host of factors which include your smile besides other outward attributes.

Smile is quite significant to evaluate a person’s facial attractiveness and overall looks. Thus your teeth would be a significant part of your beauty. They provide structure to the face and make it possible to bite, chew, eat and smile charmingly. They must last a lifetime, so you want them to stay healthy and strong.

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Certain nutrients are vital for the development of strong and healthy teeth. These include:

· Calcium: Calcium is responsible for construction, formation and maintenance of teeth and supporting jaw bones.

· Vitamin D: It promotes calcium absorption and helps to form and maintain strong teeth.

· Phosphorus: Phosphorus combines with calcium phosphate to give  rigidity to teeth.

· Magnesium: This nutrient contributes to the physical structure of teeth.

· Vitamin C: Lack of vitamin C may lead to loose teeth and bleeding of gums as this nutrient is essential in keeping the connective tissue of your gums strong. The tissues holding teeth securely in their place weaken in its absence.

· Vitamin E: Being an antioxidant, vitamin E fights against oxidation of gum tissue, which can lead to a multitude of issues.

· Iron: Iron helps the immune system to work properly so that it can fight against gum disease and oral infection.

· Potassium: It guards against weakening of supporting structures like jaw but it is also essential in blood clotting when you floss or suffer an oral injury.

· Fluoride: This nutrient fights against tooth and gum decay. It promotes remineralisation of tooth enamel.

· Iodine: Iodine facilitates the absorption of calcium and thus helps in the development of teeth.

· Zinc: Zinc has been proven to combat the growth of bacteria and plaque which can cause tooth decay, cavities and gum disease.

Tips for healthy teeth:

· Do not forget milk and other calcium-rich foods to make part of your daily diet.

· Balance your diet that includes vitamins and minerals necessary for teeth health.

· Absorb vitamin D as much as you can. Vitamin D is necessary for calcium absorption. We cannot get all vitamin D required by our body from only diet and we get most of it from the action of sun on our skin. Vitamin D deficiency may lead to underdeveloped teeth, gum disease and tooth decay.

· Be active.

Foods for strong teeth:

· Milk, cheese and dairy foods: Milk and other dairy products contain various bioactive peptides as well as calcium. It helps in maintenance of dental health through enamel-protective effects.

· Green vegetables: Green veggies, such as, broccoli, cabbage, asparagus, kale etc. are packed with a variety of vitamins and minerals necessary to maintain and improve oral health. Although spinach might appear to be a rich source of calcium, it also contains oxalic acid, which reduces calcium absorption and it is therefore not a good source of calcium.

· Fibrous vegetables: Fibrous vegetables like carrots and celery are rich in beta-carotene which converts into vitamin A in our body. This nutrient is essential for building strong teeth.

· Sweet potato: Sweet potatoes are loaded with vitamin D, the nutrient that boosts mineral density and allows us to absorb calcium that strengthens enamel.

· Vitamin c rich fruits: Citrus fruits which are full of fibre like oranges help in cleaning your teeth and neutralizing the citric and malic acids left behind in your mouth. Chewing fibrous fruits like apples, pear, pineapples and cucumber reduces cavity causing bacteria and increases saliva flow.

· Berries: Raspberries, blueberries and cranberries combat the enzymes which are linked to the growth of bacteria that leads to plaque and tooth decay.

· Fortified breakfast cereals: Some foods like cereals are fortified with vitamin D and vitamin D plays a big role in keeping your teeth healthy.

· Soya beans: Soya beans are loaded with calcium that helps to build and develop strong teeth. Also, they are a good source of community-boosting mineral, zinc, which heals wounds and gives protection to your mouth.

· Tofu: Tofu is a calcium-rich food that helps promote strong teeth. It is also loaded with phosphorus, another important mineral that may protect tooth enamel.

· Nuts: Nuts like almonds, cashew nuts and peanuts are loaded with vitamins and minerals. Walnuts contain fibre, iron, folic acid and magnesium – all of which are potent for dental health. Peanuts are a rich source of calcium and vitamin D while cashew nuts stimulate saliva and help clean teeth.

· Oily fish: Food sources for vitamin D, an essential nutrient for oral health include fatty fish, such as salmon, mackerel and sardines. Cod-liver oil is also loaded with vitamin D.

· Eggs: Egg yolk is an excellent source of calcium and vitamin D. The nutrients strengthen your teeth.

While it is important to build strong and healthy teeth during childhood and adolescence, you can also take steps during adulthood to protect them. A healthy balanced diet will help you build strong teeth from an early age and maintain them throughout your life. Poor dental health can cause conditions such as inflammation of gum tissue around the teeth, tooth decay, increase the risk of breaking teeth later in life. A good diet and  proper dental hygiene  are the building blocks for healthy teeth. The presence of too much or too little of any nutrient can have harmful effects, particularly on mouth and teeth, and may contribute to oral diseases and infection. Also go for regular dental check-ups to ensure healthy teeth and healthy mouth.

Balanced diet for your beautiful smile and dental health is essential.