6 Types of Fish That Help Boost Vitamin D Levels Naturally
Vitamin D plays a key role in calcium absorption and cellular health. It is a fat-soluble vitamin that the body can obtain from food, supplements, or sunlight exposure. Some foods—like dairy and breakfast cereals—are fortified with vitamin D. This vitamin is essential for many critical functions in the body, including bone growth, cellular growth, immune support, and reducing inflammation.
Here are approximate amounts of vitamin D in various fish (per ~85 grams unless otherwise noted):
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Rainbow trout: 16.2 µg
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Mackerel (or “qebad”): 16.1 µg
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Salmon: 14.2 µg
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Herring (or similar oily fish): 4.5 µg
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Sardines (2 small fish): 1.2 µg
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Tuna: 1.0 µg
These values align roughly with data from nutrition sources that highlight fatty fish such as trout, salmon, mackerel, herring, and sardines as among the best natural dietary sources of vitamin D. Verywell Health+2Dietary Guidelines+2
Because many natural foods contain only modest amounts of vitamin D, getting sufficient intake often depends on combining such foods with sunlight exposure or fortified sources.
