Fish is one of the best natural sources of vitamin D. This fat-soluble vitamin is essential for calcium absorption, cell growth, and supporting the immune system. Below is a list of fish rich in vitamin D.
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Sardines Sardines are small fish that can be eaten straight from the can or added to salads, pasta, or pizza. They provide a good amount of vitamin D in a small portion. Sardines are also rich in omega-3 fatty acids, B vitamins, protein, and calcium.
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Salmon Salmon is a popular and vitamin D-rich fish. A serving of rainbow trout provides 81% of the recommended daily value of vitamin D. This type of fish, common in the salmon family, is rich in vitamin D, healthy fats, protein, and several other vitamins. It is known for its tender, flaky texture and mild flavor.
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Mackerel Mackerel is an oily fish rich in vitamin D and omega-3 fatty acids. Adding healthy fats to your diet has been linked to a lower risk of heart disease and some types of cancer. Omega-3 fatty acids may also benefit brain health and reduce the risk of dementia and Alzheimer's disease later in life.
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Tuna Tuna is a common fish that can be grilled, baked, fried, or pan-seared. You can also make tuna salad with mayonnaise, celery, and onion. Fresh and canned tuna are rich sources of vitamin D and vitamin A, as well as protein. It's important to note that tuna contains mercury, a heavy metal that can cause serious health problems over the long term. It's recommended to choose canned light tuna, as it has lower mercury levels compared to other types. If you are pregnant or breastfeeding, it's best to choose other types of fish with low mercury levels.
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Cod Liver Oil Cod liver oil is extracted from the liver of this type of fish. It is rich in vitamin D, vitamin A, and omega-3 fatty acids. Cod liver oil is available in liquid form or as a dietary supplement in capsules. A single serving contains 34 micrograms of vitamin D.
Incorporating vitamin D-rich fish into your meals can be simple, such as replacing your usual source of protein with fish.
What is pickled herring? Herring can be eaten fresh or pickled. However, pickled herring has a higher sodium content compared to fresh herring. If you have high blood pressure or need to reduce your salt intake, it might be best to avoid pickled herring.
