Although in many ways vegetarians follow a very healthy diet, you may be surprised that those who eat plant-based diets may have poorer dental health. Nutrients that are essential to good oral health, like calcium and vitamin D, may be lacking in vegetarians’ diets.

Experts warn that adults on a vegetarian diet for a long period of time can be at increased risk for gum disease. That’s because their diet lacks vitamin D and calcium. This can lead to a softening of the teeth, making them more vulnerable to decay and gum disease.

A 2013 study of 100 vegetarians and 100 non-vegetarians found that vegetarians had worse dental health. This included decayed and eroded teeth. Vegetarians, they discovered, also visited the dentist less frequently than the non-vegetarians.

Here’s how vegetarians can ensure good oral health. These sources may help make up for the lack of nutrients in one’s diet and help strengthen teeth:

Calcium

• Dairy products
• Broccoli
• Dark leafy greens
• Almonds
• Tofu made with calcium sulfate
• Soybeans
• Fortified foods like certain cereals, juices, non-dairy milks

Vitamin D

• Cereal
• Milk
• Fatty fish
• Eggs (if chickens have been fed vitamin D)
• Mushrooms (if treated with UV rays)
• Foods fortified with vitamin D (be sure to check nutrition labels)

Sun exposure is another way to get vitamin D. You don’t need to (and shouldn’t!) tan or burn your skin to get your vitamin D from sunlight. Just spending some time outdoors doing activities will do the trick.

If some of these sources just won’t work for you, speak with your doctor. You might consider supplements. By paying attention to nutrient intake, vegetarians can maintain proper oral health and ensure the healthiest smile possible—just like their meat-eating counterparts.