Herring and sardines

Herring is a wildly popular fish, and you will often find it marked smoked or pickled. What’s really great about herring is that it can be a great source of vitamin D. It seems that fresh Atlantic herring can provide as much as 214 IU per 3.5-ounce serving, which is no less than 27% of the daily recommended value.

If you’re not really into fresh fish, pickled herring would be a better choice, as it contains 113 IU per 3.5-ounce serving, or 14% of the daily recommended value. Pickled herring is also rich in sodium, with 870 mg per serving.

If you are currently trying to lower your salt intake, this is the kind of information you might want to take into consideration. If you want to have more options, you can also try canned sardines. A 3.5-ounce can of sardines gives you 24% of the daily recommended value. Other types of fatty fish are also a wonderful source of vitamin D, such as halibut and mackerel, which provide 190 IU and 643 IU per 3.5 ounces, respectively.