Vitamin D is a type of fat-soluble vitamin, necessary for calcium absorption, bone development, boosting immunity and supporting many important life functions. Besides sunlight and supplements, fatty fish is considered a source of high-quality natural vitamin D, easily included in daily meals.
According to nutritional data that has been medically censored, below are the fish that are most rich in vitamin D, along with accompanying health benefits.
Fatty fish, a prominent natural source of vitamin D
Rainbow salmon tops the list for vitamin D content. With just about 85 grams per serving, rainbow salmon provides up to 16.2 micrograms of vitamin D, equivalent to more than 80 percent of recommended daily needs. Not only rich in vitamin D, this fish also contains many good fats, protein and other essential vitamins, suitable for both children and the elderly.
Tuna is also a rich source of vitamin D, with about 16.1 micrograms of vitamin D per equivalent serving. Tuna is famous for being rich in omega-3 fatty acids, which are linked to reducing the risk of cardiovascular disease and supporting brain health in old age.
Salmon, especially naturally caught salmon, contains higher levels of vitamin D than farmed salmon. Some studies show that natural salmon can provide 556 to 924 international units of vitamin D per serving. In addition to vitamin D, salmon is also rich in B vitamins, which play an important role in energy metabolism, cell regeneration and protection of the nervous system.
According to Mr. Jonathan Purtell - a nutritionist who has registered to practice in the United States, a member of Verywell Health's medical expert council, replacing the usual source of protein with fatty fish several times a week is a simple way to improve vitamin D deficiency without abusing functional foods.
Small fish, canned fish and safety notes when using
Besides large fish, sardines are also a noteworthy choice. With just two small sardines, the body has received about 1.2 micrograms of vitamin D, along with a large amount of calcium, protein and omega-3. Sardines are easy to process, can be used directly from boxes or combined with salads and pasta.
Tuna, both fresh and canned, also provides significant vitamin D and vitamin A. However, tuna may contain mercury, a heavy metal that is harmful if accumulated for a long time. Experts recommend prioritizing low-fat canned tuna, while limiting the frequency of use, especially for pregnant or breastfeeding women.
Herring is another source of vitamin D, with about 4.5 micrograms per serving. Fresh herring provides more protein, calcium, phosphorus and potassium. Marinated herring has a high salt content, which is not suitable for people with high blood pressure or needing sodium control.
Salmon liver oil is also mentioned as a very high source of vitamin D, with about 34 micrograms of vitamin D per serving. However, this is a concentrated supplement, which needs to be used carefully and according to professional advice to avoid excess vitamin A.
According to Dr. Michael Holick, professor of medicine - vitamin D research expert at Boston Medical School (USA), vitamin D from natural foods, especially fatty fish, has better absorption and is safer when put into a balanced diet.
Supplementing with fish rich in vitamin D does not require complicated diet changes. Just flexibly replacing your familiar protein source with fish for a few meals a week, combining diverse processing methods, the body has an additional solid foundation for bones, immunity and long-term health.
