Although the body can produce it when exposed to sunlight, obtaining vitamin D from food remains important, especially from fatty fish. Vitamin D is often associated with salmon, as an 85-gram portion contains about 375 international units of the vitamin. Vitamin D is an essential nutrient that the body needs to maintain bone, immune, and muscle health. However, nutrition experts confirm that there are other types of fish that can also provide large amounts of it. Experts recommend that adults aged 19 to 70 get about 600 international units of vitamin D daily. Trout is one of the richest fish in vitamin D, as a 3-ounce portion contains about 645 IU, which is more than the daily requirement. Trout is also rich in omega-3 fatty acids, high-quality protein, vitamin B12, and selenium, which helps support heart, brain, and immune health. Mackerel contains about 547 IU of vitamin D in a single serving, due to its fatty nature that helps store this vitamin. It also provides omega-3 fatty acids, protein, and vitamin B12, and experts advise choosing low-mercury types like Atlantic or Spanish mackerel. Halibut is a good choice for those who prefer mild-tasting fish, as it provides about 196 IU of vitamin D per serving. It is also rich in protein, low in fat, and a good source of selenium. It can be cooked in various ways such as grilling, baking, or light frying. Sardines are one of the most nutrient-dense fish, as a single can (about 106 grams) contains 178 IU of vitamin D. They are also rich in calcium (due to soft bones), omega-3 fatty acids, vitamin B12, and iron, making them an economical and nutritious option that can be added to salads or eaten with bread. Canned tuna provides about 40 IU of vitamin D per serving, which is less than other fatty fish, but it remains a common and easily available choice. It is also rich in protein, low in fat, and a good source of selenium and vitamin B12, and it's preferable to choose light tuna as it has lower mercury levels than some other types. Simple food with great benefits Nutrition experts confirm that incorporating a variety of fish into the diet helps provide vitamin D, omega-3 fatty acids, and protein—important elements for supporting bone, heart, and immune health. Additionally, dietary diversity ensures a wider range of essential nutrients for the body.
