Fatty Fish
Fatty fish stand out as a superior source of vitamin D, especially salmon, known for its delicious taste and health benefits. A single serving of farmed Atlantic salmon can deliver a whopping 66% of the daily value (DV) for vitamin D, making it an excellent choice for boosting intake. However, the vitamin D content can vary significantly between wild and farmed salmon, with wild-caught varieties generally offering higher levels. This variation underscores the importance of considering the source of your salmon to maximize its health benefits.
Moreover, other fatty fish like halibut and mackerel also contribute impressively to vitamin D intake. These options provide a practical way to diversify your diet while ensuring you’re receiving adequate amounts of this essential nutrient. It’s fascinating to note that the vitamin D content in fish can fluctuate based on factors such as the catch area and season, highlighting the natural diversity in nutrient profiles across different seafood options. [2]
Canned Tuna
Canned tuna, favored for its taste and ease of storage, presents a cost-effective way to incorporate vitamin D into your diet. It provides 34% of the DV in a standard serving, making it an accessible option for many. However, the type of tuna can affect mercury content, with light tuna being a safer choice due to its lower mercury levels.
The convenience of canned tuna makes it a staple in pantries worldwide, but it’s essential to consume it in moderation due to potential mercury exposure. Organizations like the Environmental Defense Fund offer guidelines on consumption to minimize health risks, underscoring the need for balanced dietary choices. [3]
