Nourish to Flourish: Eating for Strong Bones and Teeth

by Ainslie Bourne

Our bones and teeth help us move, support our bodies, and enjoy the simple joys of life, like dancing, cooking, and sharing a smile.

As we age, nourishing our bodies becomes essential for staying strong and independent. Food is more than fuel, it’s culture, connection, and care. This Nutrition Month, the theme ‘Nourish to Flourish’ reminds us that what we eat today shapes how we thrive tomorrow. Let’s explore how to support healthy bones and teeth while celebrating the flavors and traditions that keep us rooted.

Why Bone and Teeth Health Matters as We Age

Our bones are living tissue that rebuild throughout our lives. As we grow older, our bones become more fragile. Teeth and gums may also weaken over time. This increases the risk of fractures, tooth loss, gum disease, and challenges with chewing and digestion (Carvalho & Lussi, 2016; Robert, 2007).

But the good news is, what we eat can play a big role in keeping bones and teeth strong. With the right nutrients and care, we can help protect our bodies well into our senior years.

Key Nutrients for Strong Bones and Teeth

A balanced plate with plenty of vegetables and fruit, whole grain foods, and protein foods gives your body the nutrients it needs. When possible, choose less salty, fried, or processed versions. Trim visible fat from meats, and try baking, steaming, or grilling instead of deep frying when possible.

For bone and teeth health it’s important to focus on three key nutrients: calcium, vitamin D, and protein.

  1. Calcium: The building block of bones and teeth.

Try to eat a variety of calcium-rich foods every day.

Good sources include:

  • Canned fish with bones (like sardines and salmon)
  • Fortified plant milks (almond, soy, oat)
  • Dark leafy greens (collard greens, kale, callaloo, amaranth)
  • Okra
  • Tofu made with calcium
  • Hard cheeses (cheddar, edam/Dutch cheese, parmesan)

Tips:

  • Add skim milk powder or evaporated milk to soups and stews.
  • Add dark leafy greens in stews.
  • Choose desserts like yogurt with fruit or milk-based pudding.
  • Read food labels for 15% or more Daily Value of calcium.

A calcium supplement may be helpful if you don’t get enough through food. Talk to a healthcare provider first. Too much calcium can lead to constipation or kidney stones. It can also interfere with certain medications.

  • Vitamin D: Helps your body use calcium

People with darker skin are more likely to have lower vitamin D levels. Living in colder places like Canada, with less winter sunlight, makes it even harder to get enough (Godzik et al., 2008; Rajan et al., 2016). You also need to eat foods that contain vitamin D.

Good sources include:

  • Egg yolks
  • Soft margarine
  • Fatty fish (salmon, arctic char, rainbow trout, mackerel)
  • Fortified foods (plant milks, orange juice, margarine)
  • Vitamin D supplements: If you are under 51, talk to your healthcare provider first. If you are 51 or over, take a daily 400 IU vitamin D supplement.
  • Protein: Builds and repairs bones

Eat protein foods at every meal.

Sources include:

  • Beans, lentils, peas
  • Fortified soy beverage, tofu, tempeh, soybeans
  • Eggs, lower fat dairy
  • Lean meat, poultry, fish, shellfish

High-protein favourites like:

  • Stewed beans (like Chakalaka or groundnut stew)
  • Jerk chicken
  • Egusi soup
  • Oxtail stew

Everyday Habits That Help

  • Stay active: Gentle exercises like walking, dancing, or tai chi can strengthen bones and improve balance.
  • Limit sugary snacks and drinks: Sugar feeds bacteria that cause tooth decay.
  • Stop smoking: It weakens both bones and gums.
  • Use fluoride toothpaste: It helps protect enamel and prevent cavities.
  • Get regular checkups: Early care can prevent bigger problems later.

(Mayo Clinic, 2020; WebMD 2024) 

For Older Adults: Staying Nourished in Later Life

As we age, our appetite or ability to chew may change. But eating well remains just as important (Chichero, 2018):

  • Choose soft, calcium-rich foods like escovitch fish or Senegalese fish stew, fortified millet or cornmeal porridge, and blended soups.
  • If you wear dentures, make sure they fit properly so you can enjoy a variety of foods.
  • Check in with a dietitian for a nutrition check-up. This can be important if you live alone, take many medications, or see changes in your weight.

Nourishing Together

From childhood to older adulthood, our bones and teeth carry us through life. Eating for bone health is an investment in our future. It helps us move freely, stay independent, and smile with confidence. If you’re making meals for yourself or a loved one,

nourishing your body with cultural, nutrient-rich foods helps your whole community flourish.

For more information, visit:

References

Carvalho, T. S., & Lussi, A. (2016). Age‐related morphological, histological and functional changes in teeth. Journal of Oral Rehabilitation, 44(4), 291–298. https://doi.org/10.1111/joor.12474

Cichero, J. a. Y. (2018). Age-Related changes to eating and swallowing impact frailty: aspiration, choking risk, modified food texture and autonomy of choice. Geriatrics, 3(4), 69. https://doi.org/10.3390/geriatrics3040069

Gozdzik, A., Barta, J. L., Wu, H., Wagner, D., Cole, D. E., Vieth, R., Whiting, S., & Parra, E. J. (2008). Low wintertime vitamin D levels in a sample of healthy young adults of diverse ancestry living in the Toronto area: associations with vitamin D intake and skin pigmentation. BMC Public Health, 8(1). https://doi.org/10.1186/1471-2458-8-336

Heaney, R. P. (2007). Bone health. American Journal of Clinical Nutrition, 85(1), 300S-303S. https://doi.org/10.1093/ajcn/85.1.300s

Mayo Clinic. (2025, January 15). Bone health: Tips to keep your bones healthy. Bone health: Tips to keep your bones healthy – Mayo Clinic.

Rajan, S., Weishaar, T., & Keller, B. (2016). Weight and skin colour as predictors of vitamin D status: results of an epidemiological investigation using nationally representative data. Public Health Nutrition, 20(10), 1857–1864. https://doi.org/10.1017/s1368980016000173

WebMD. (2024, March 6). How Teeth Change With Age. Teeth and Aging: How Your Mouth Changes As You Get Older

Ainslie Bourne, was a dietetic summer student at Ottawa Public Health and 4th year Nutrition and Dietetics student, Western University.