11 Herring
Atlantic herring is another champion product for its high vitamin D content. It is better to choose freshly caught. One fresh, natural Atlantic herring is a source of 216 IU of vitamin D per serving, 27% of the recommended daily intake.
If you prefer pickled fish, it will provide about 14% of the required vitamin D. It is about one serving and has 112 IU. However, keep in mind that this cooking method accumulates a lot of salt in fish, an excess of which can negatively impact health.
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