6 types of fish that naturally increase your vitamin D levels

Vitamin D is a soluble vitamin in terms of essential fat for the absorption of calcium and cell growth. Fatty fish like salmon, sardines and mackerel are good sources of vitamin D.

1. Trout rainbow

Vitamin D: 16.2 micrograms (MCG)
Size service: 3 ounces

A portion of rainbow trout provides 81% of the daily value (DV) of vitamin D. The rainbow trout is a popular fish in the salmon family. It is rich in vitamin D, healthy fats, proteins and other vitamins. He has a tender and scaly consistency and a sweet flavor.

2. Mackerel

Vitamin D: 16.1 mcg
Size service: 3 ounces

Mackerel is a fatty fish rich in vitamin D and omega-3 fatty acids. The addition of healthy fats to your diet has been linked to a reduced risk of heart disease and certain types of cancer. Omega-3 fatty acids can also benefit the health of the brain and reduce the risk of dementia and Alzheimer’s disease later in life.

3. Salmon

Vitamin D: 14.2 mcg
Size service: 3 ounces

Salmon is a popular fish rich in vitamin D. The salmon caught up in the savage has more vitamin D than breeding salmon. A study revealed that the salmon captured in the Baltic Sea provided 556 to 924 international vitamin D international units (IU) in a portion.

Salmon is also rich in B vitamins, which are essential for cell growth and DNA repair and can also improve the health of the brain and the nervous system.

4. Sardines

Vitamin D: 1.2 mcg
Size service: 2 sardines

Sardines are small fish that can be appreciated directly from the box or added to salads, pasta or pizza. They provide a substantial amount of vitamin D in a small portion.

Sardines are also rich in omega-3 fatty acids, B vitamins, proteins and calcium.

5. Tuna fish

Vitamin D: 1 mcg
Size service: 3 ounces

The tuna is a popular fish that can be grilled, baked, toasted or pan -fried. You can also do tuna salad with mayonnaise, celery and onions. Fresh and canned tuna are rich in vitamins D and A and proteins.

It is important to note that tuna contains mercury, a heavy metal that can cause serious health problems over time. Opt for light and canned tuna because it is lower in mercury than other types. If you are pregnant or breastfeeding, consider different types of fish with lower mercury levels.

6.

Vitamin D: 4.5 mcg
Size service: 3 ounces

Herring is a fish that can be appreciated fresh or marinated. It is rich in vitamin D, protein, calcium, phosphorus, potassium and healthy fats. Married herring has a higher sodium content than fresh herring. If you have high blood pressure or if you need to limit your salt consumption, it may be better to avoid marinated herring.

Advantages of vitamin D

Vitamin D is an essential nutrient that you can absorb in food, supplements or sun exposure. Certain foods, including dairy products and breakfast cereals, are fortified with vitamin D.

The body needs vitamin D for the following processes:

• Calcium absorption
• Growth
• Growth
• Reduction in inflammation
• Immune function