Osteoporosis, a condition where bone density deteriorates, increases the risk of fractures from minor injuries. However, many people may not realize that teeth can suffer from similar weakening due to aging and lifelong chewing. Dr Andrej Bozic, an oral surgeon at Dentum, highlights three surprising and affordable foods that can support both skeletal and dental health.
Sardines: A Calcium Powerhouse
Sardines are a common, low-cost staple—available at Sainsbury's for as little as 90p per tin. Dr Bozic describes them as an overlooked natural source 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: Bone Metabolism Support
Recent studies show that eating five to six prunes (about 50 grams) daily can help preserve bone density and slow age-related bone loss, particularly in postmenopausal women. However, the sugar content of prunes can affect dental health. Dr Bozic noted, "Prunes contain compounds that appear to support bone metabolism. They're a simple addition that many people wouldn't immediately think of."
Tofu: A Dairy-Free Option
Tofu, a staple in plant-based diets, is rich in calcium and protein, both crucial for bone structure. Dr Bozic emphasized it is not just for vegetarians. "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," he said.
While these foods can help, diet alone cannot eliminate the risk of osteoporosis or tooth weakening. Other lifestyle factors play a significant role, including exercise habits, smoking, alcohol intake, teeth grinding, dry mouth, and health conditions like diabetes.
