6 types of fish rich in vitamin D for bones and immune system

Vitamin D is a fat-soluble vitamin that plays an essential role in calcium absorption and cell development. Many types of fish are the richest source of vitamin D that you should not miss in your weekly menu.

Why is fish rich in vitamin D? The answer lies in their food chain. These fish eat phytoplankton and zooplankton – organisms that float near the water surface to absorb ultraviolet (UV) rays from the sun, thereby accumulating extremely large amounts of Vitamin D in the body.

Below is a list of the top 6 types of fish in terms of this nutrient content:

Rainbow trout

The vitamin D content in rainbow trout is 16.2 mcg per 85 g. With just one serving of rainbow trout, you provide up to 81% of the daily value (DV) of vitamin D. This fish is in the same family as salmon, and is not only rich in vitamin D but also contains lots of healthy fats, protein and other essential vitamins. The fish meat is soft, tender and has a mild flavor.

Mackerel

Mackerel has vitamin D content of 16.1 mcg per 85 g. Mackerel is an oily fish, extremely rich in vitamin D and omega-3. Supplementing these healthy fats has been shown to reduce the risk of cardiovascular disease and some types of cancer. In addition, omega-3 also supports brain health, reducing the risk of dementia and Alzheimer’s in old age.

Salmon

In salmon, the vitamin D content is 14.2 mcg per 85 g. This is the “national” fish in vitamin D supplementation. Notably, wild-caught salmon often contains higher amounts of vitamin D than farmed salmon. Besides, salmon is also rich in B vitamins, necessary for cell development, DNA repair and improving nervous system health.

Herring

Herring has a vitamin D content of 4.5 mcg per 85 g. This type of fish can be eaten fresh or canned (soaked in vinegar). It provides protein, calcium, phosphorus, potassium and good fats. However, pickled herring is often high in sodium, so people with high blood pressure or who need to limit salt should prioritize eating fresh fish.

Sardines

The vitamin D content in sardines is 1.2 mcg for every 2 fish. Sardines are small but “powerful” fish. You can eat it straight from the box or add it to salads, pasta, pizza. In just a small portion, sardines provide a significant amount of vitamin D along with omega-3s, B vitamins and calcium.

Tuna

With tuna, the vitamin D content is 1 mcg per 85 g. Tuna is very popular and easy to prepare into many dishes such as grilled, sauteed or made into salads. Both fresh and canned tuna are rich in protein and vitamins D and A.

However, tuna contains mercury. You should choose “light tuna” canned tuna because it has lower mercury content than other types. Pregnant or breastfeeding women should consider choosing other types of fish with lower mercury levels to ensure safety.

If you can’t eat fish regularly, cod liver oil is a great alternative. Extracted directly from cod liver, just a small spoonful of cod liver oil contains up to 34 mcg of vitamin D, along with large amounts of vitamin A and omega-3.

Adding vitamin D-rich fish to your meals is simple: Try replacing your usual protein source with a piece of teriyaki salmon, or a mackerel salad for lunch. This is the most natural and sustainable way to protect your bone and immune health.