Osteoporosis is a condition many people recognise: bones lose density and become more vulnerable to fractures, sometimes after only minor knocks or falls. What is less widely understood is that teeth and the jaw can be affected by similar weakening over time.
Years of chewing, grinding and everyday wear can leave teeth more fragile in later life. But one dental expert says dairy is not the only option for supporting stronger teeth and bones. Dr Andrej Bozic, an oral surgeon at Dentum, has identified three affordable foods that may help protect long-term bone and oral health.
“Your teeth and jawbone rely on the same minerals as the rest of your skeleton. If your bone health declines, it can affect everything from tooth stability to long-term oral health,” Dr Bozic said. He explained that although calcium remains crucial, several other nutrients also contribute to maintaining bone density. Small changes to your diet, made early, may help support both your skeleton and your smile in the years ahead.
Sardines
Sardines are widely available and often inexpensive, with tins sold at Sainsbury’s for as little as 90p. Dr Bozic described them as one of the most overlooked natural sources of calcium.
“They provide calcium, vitamin D and omega-3 fatty acids, all of which support bone density. These nutrients also help reduce inflammation, which can impact both bone and gum health,” he said.
Prunes
Prunes may also play a useful role. Recent research has suggested that eating five to six prunes a day, roughly 50 grams, could help preserve bone density and slow age-related bone loss. The findings were particularly relevant for postmenopausal women, though Dr Bozic noted that people should be mindful of sugar content, as some varieties may not be ideal for dental health.
“Prunes contain compounds that appear to support bone metabolism. They’re a simple addition that many people wouldn’t immediately think of,” he said.
Tofu
Tofu, best known as a staple in many plant-based diets, is another food worth considering. While it is often valued as a protein source, it can also contain significant amounts of calcium and other nutrients that help maintain bone structure. Dr Bozic stressed, however, that tofu is not only for people who avoid meat.
He said: “It’s an excellent option for those who don’t consume dairy. It delivers calcium alongside protein, both of which are important for strong bones and teeth.”
It’s worth noting that diet alone cannot entirely eliminate the risk of osteoporosis or weakening teeth, as other lifestyle factors will also play a significant role.
