increase your intake through food. The vitamin D content can vary depending on the species and whether the fish is wild-caught or farm-raised.
Some fish that provide vitamin D include:
- Trout: 539 IU per fillet
- Salmon: 493 IU per 3-ounce serving
- Mackerel: 248 IU per 3-ounce serving
- Flatfish, such as flounder and sole: 177 IU per fillet
- Pickled herring: 158 IU per cup
- Tilapia: 144 IU per fillet
Eating fatty fish a few times a week can make a meaningful contribution to your vitamin D intake while also providing protein and omega-3 fatty acids.
2. Cod Liver Oil
Although cod liver oil is not a typical staple food for most people, it is a concentrated source of vitamin D, providing approximately 1,360 IU per tablespoon.
Cod liver oil also contains vitamin A and omega-3 fatty acids. Historically, cod liver oil was commonly given to children as a source of vitamin D to help prevent rickets, a condition associated with severe vitamin D deficiency and impaired bone development.
Cod liver oil has a distinctive fishy, oily, and sometimes slightly bitter flavor. If you do not enjoy the taste, it is also available in capsule form.
Because cod liver oil contains
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