Your daily vitamin (yes, we’re even talking about your gummy vitamins) has benefits beyond your body — your smile needs vitamins and minerals to be healthy.

Here is a tooth-friendly list of vitamins and minerals:

Calcium

99% of the calcium in our bodies is stored in our bones and teeth, providing structural support. A reduced intake of calcium can contribute to gum disease and tooth decay.

Looking to up your calcium intake? You can find it in dairy products, spinach, beans, and fish, like salmon and trout.

Iron

Iron deficiency or anemia is one of the most common nutrient deficiencies. Anemia can cause an inflamed or sore tongue and can also cause sores to develop.

To add more iron to your diet try adding: beef, chicken, beans, potatoes and spinach.

Vitamin B2

Also known as riboflavin, this is another imperative nutrient that contributes to the health of your mouth’s soft tissue. Low riboflavin levels can cause health issues such as secondary burning mouth syndrome.

Get your fill of riboflavin from dairy, spinach, organ meats, mushrooms, and almonds.

Vitamin C

This vitamin is not only helpful for your immune system; it also plays a crucial role in protecting your gums from easily bleeding, your teeth from coming loose prematurely, and increases iron absorption.

Fill up on citrus fruits, broccoli, strawberries, and tomatoes.

Vitamin D

Vitamin D is one of the most important vitamins for your oral health. It is the vitamin that supports the absorption of calcium. Vitamin D and calcium work together to strengthen your teeth and reduce your risk of tooth decay.

You can find vitamin D in fatty fish like salmon, egg yolks, and fortified foods like milk and orange juice. If you get your dose of vitamin D from the sun, make sure to slather on the SPF to protect your skin.