Examples of Foods That Contain Vitamin D, Healthy Bones and Teeth

Salmon

Salmon is a fatty fish that is rich in vitamin D. One serving or 3.5 ounces of salmon contains 526 IU of vitamin D or 66 percent of the daily requirement.

Meanwhile, wild-caught salmon contains an average of 988 IU of vitamin D per 3.5-ounce (100-gram) serving or 124 percent of the daily requirement. Compared to farmed salmon, wild-caught salmon has a higher vitamin D content.

Herring and Sardines

Foods rich in vitamin D next, namely herring and sardines. The Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27 percent of the daily requirement.

While canned sardines are also a good source of vitamin D. Canned sardines contain 177 IU or 22 percent of the daily requirement.

Cod Fish Liver Oil

You can consume cod liver oil to meet your daily vitamin D needs. Not without reason, cod liver oil contains vitamin D of about 448 IU per teaspoon (4.9 ml) or the equivalent of 56 percent of daily needs.

In addition, cod liver oil is a high source of vitamin A. One tablespoon of cod liver oil (4.9 ml) contains 150 percent of the daily requirement of vitamin A. Cod liver oil can also provide nutritional omega-3 fatty acids that are good for health.

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