Thursday 12/March/2026 – 05:58 AM
Vitamin D is one of the essential nutrients that the body needs to maintain healthy bones, immunity, and muscles. Although the body can produce it when exposed to sunlight, obtaining it from food remains important, especially from fatty fish.
Fish containing vitamin D
According to what was published by The Sun website, vitamin D is linked to salmon, as an 85-gram serving contains about 375 international units of the vitamin, but nutrition experts confirm that there are other types of fish that can provide large quantities of it as well, and experts recommend that adults between 19 and 70 years old get about 600 international units daily of vitamin D.
The most important types of fish rich in vitamin D are as follows:
Trout
Trout is one of the richest fish in vitamin D, as a 3-ounce serving contains about 645 international units, more than the daily requirement.
Trout also contains omega-3 acids, high-quality protein, vitamin B12, and selenium, which helps support heart, brain, and immune health.
Mackerel
Mackerel contains about 547 international units of vitamin D per serving. This is due to its fatty nature, which helps store this vitamin.
It also provides omega-3 acids, protein and vitamin B12, and experts advise choosing low-mercury species such as Atlantic or Spanish mackerel.
Halibut
Halibut is a good choice for those who prefer a lighter-tasting fish, as it provides about 196 IU of vitamin D per serving. It is also rich in protein, low in fat, and a good source of selenium. It can also be cooked in different ways, such as grilling, baking, or light frying.
