In order the density of human bone was at the sufficient level, we have to eat an adequate food that is rich in calcium. However, the strength of our bones is influenced by such things as sports, smoking, and vitamin D, which helps the body to assimilate calcium.
U.S. researchers have made a survey and examined 10 thousand men and women from 20 years old. In order to determine the amount of vitamin D, they were measuring the amount of 25-hydroxyvitamin D in the blood. It was noticed that a number of people had insufficient amount of 25 (OH) D.
The researchers conclude that in order to strengthen bones it is more important to increase the amount of vitamin D in the blood than to increase the amount of calcium consumed. According to them, only women that has particularly small amount of vitamin D should consider consuming more calcium.
It is recommended to consume 800 milligrams of calcium and 5 micrograms of vitamin D per day.
The study report has been published in the Journal of Bone and Mineral Research.
Natural sources of vitamin D include: fatty fish species, such as catfish, salmon, mackerel, sardines, tuna, eel, eggs, beef liver, fish liver oils, mushrooms.