salmon
Salmon is one of the fatty marine fish rich in vitamin D. (100 g) of salmon contains approximately (361-685 international units) of vitamin D.
But farmed salmon contains only 25 percent of this amount.
Sardines and herring
Canned sardines are a good source of vitamin D, as they provide 177 international units of vitamin D per 107g can of canned sardines. Herring is also a good source of vitamin D, and it is one of the fish that spreads all over the world and can be served in a variety of forms: fresh, canned, smoked, or pickled, as every 100 grams of fresh herring provides approximately 216 units. It is worth noting that pickled herring provides approximately 112 international units of vitamin D per 100 grams of it. Cod liver oil Many people do not like to eat fish, so cod liver oil is the best solution for them, as it is an oil extracted from the liver of Atlantic cod, and this oil provides 100% of the daily needs of the body, as one teaspoon of it provides more than 10 micrograms of vitamin D, This oil is available in the form of nutritional supplements, in addition to that it contains many nutrients and benefits, and cod liver oil is one of the richest sources of vitamin D. But it is recommended to take this oil after consulting a doctor to avoid any negative effects.