I often have sores in my mouth and oral cavity, which drives me crazy! Nutritionist reveals: Not eating enough of these four nutrients can cause trouble

I often have sores in my mouth and oral cavity, which drives me crazy! In fact, insufficient or excessive intake of nutrients may cause a decrease in immunity, affect the health of oral mucosal cells, and lead to oral ulcers, commonly known as "mouth sores." For people who habitually suffer from mouth sores, nutritionists recommend supplementing with more vitamins and minerals. During the inflammation period, you can also cook nutritious apple, bitter gourd and pork ribs soup to accelerate wound healing and keep you away from the pain of mouth sores.

Not eating enough of the four major nutrients can cause holes in your mouth

Nutritionist Chen Yuhua believes that when the body lacks vitamins A, B, C and minerals such as zinc and iron, the immune system will decline, which will not only affect normal physiological functions, but also destroy the balance of bacteria in the oral cavity, making the mucosal tissue fragile and easily injured, leading to mouth sores. It is recommended to take appropriate nutrients from natural ingredients on a daily basis to prevent mouth sores.

1. Vitamin A: The retinoic acid in it plays the role of a hormone in the body and can affect gene expression, especially in cell differentiation. It can guide keratinocytes to differentiate into mature epidermis, or guide squamous epithelial keratinocytes to differentiate into mucus-secreting cells. Common foods rich in vitamin A include meat, fish, eggs, milk, liver, carrots, pumpkin, broccoli, etc.

Common foods rich in vitamin A include meat, fish

2. Vitamin B group: Vitamin B2 is a coenzyme for the metabolism of the three major nutrients (carbohydrates, fats, and proteins), and can also help the regeneration of skin cells. Vitamin B12 and folic acid are related to the immune system. When they are deficient, it will cause a decrease in immunity. The bacteria in the mouth cannot reach a balance with the immune system, which may cause mouth sores.

In terms of food, brown rice, beans, pork, egg yolks, and milk are all rich in B vitamins, but it should be noted that vitamin B12 is almost only found in animal foods. The Vegetarian Nutrition Society of Taiwan recommends that vegans can regularly supplement vitamin B12 or multivitamins.

3. Vitamin C: Collagen is not only involved in the formation of cartilage and bones, but also needs to connect microvessels and endothelial cells. Therefore, collagen is also known as "cell cement". Vitamin C is an indispensable nutrient for the synthesis of collagen in the body. Since humans lack the enzyme to synthesize vitamin C, they can only obtain it from food. Vitamin C is widely found in vegetables and fruits. As long as you reach the amount recommended by the daily dietary guidelines, there will be no doubt of deficiency.

Vitamin C is widely found in vegetables and fruits. As long as you reach the amount recommended by the daily dietary guidelines, there will be no doubt of deficiency.

4. Minerals: Iron ions and zinc ions are substances necessary to maintain cellular immune function. In addition, zinc can also help wound healing. Therefore, a lack of iron and zinc may cause decreased immunity and mouth sores. Iron and zinc are found in foods such as liver, meat, seafood, and beans.

Mouth ulcers and no appetite? 2. Food to supplement nutrition

Nutritionist Chen Yuhua recommends that when you have a mouth sore, you can choose more foods rich in the above nutrients to accelerate wound healing, but you should avoid spicy or hot foods to avoid irritating the wound.

【Apple bitter melon pork ribs soup】

• Ingredients: spare ribs, apples, bitter gourd, wolfberry, salt, and rice wine.

• practice:

1. Wash the bitter gourd, remove the seeds and cut into pieces. Remove the seeds from the apple and slice it.

2. Wash the ribs and blanch them together with the bitter gourd in hot water. Take them out and wash them with clean water and drain them. Put the bitter gourd and ribs into the pot, add clean water to cover the ingredients, and add appropriate amount of salt and rice wine. Heat them in an electric cooker and cook.

3. After the rice cooker starts to boil, add apples and wolfberries and simmer for 15 minutes before serving.

【Grilled Chicken Salad】

• Ingredients: lettuce, bell peppers (green, red, and yellow), chicken breast, cherry tomatoes, garlic, onion, black pepper, extra virgin olive oil, and salt.

• practice:

1. Wash the lettuce, bell peppers and onions, cut into strips, cut the cherry tomatoes in half, fry the chicken breast until it is cooked, then cut into strips and place on a plate.

2. Mix garlic, black pepper and salt according to personal taste, add olive oil to make a seasoning sauce, pour it on the salad platter and serve.

【Health Tips】:

In addition to nutrient deficiency or imbalance, nutritionist Chen Yuhua said that decreased immunity, viral infection, emotional stress, staying up late, malocclusion, or scratches from orthodontic appliances may also cause mouth sores. Generally speaking, mouth sores will heal naturally in about 1 to 2 weeks. If the wound does not heal for a long time, you should consider seeking medical attention as it may be a precursor to oral cancer.