Vitamin D helps to support a number of tissues, as well as your overall health. Its main function is to relate the levels and localization of calcium in your body, to help promote proper nerve, muscle and bone function, and consuming too little vitamin D can harm these tissues. Although some individuals can synthesize adequate vitamin D as a result of sun exposure, individuals who spend little time in the sun or live in high-latitude climates might rely on additional vitamin D from their diet. Many types of fish contain vitamin D, and consuming these fish may help prevent a vitamin D deficiency.
Salmon
One type of fish that provides a rich source of vitamin D is salmon. This fatty fish can grow in the Atlantic and Pacific oceans and can be harvested from fishing farms or caught in the wild. One 3-oz. serving of pink salmon contains 530 international units, providing 88 percent of the recommended vitamin D intake, for an adult between the ages of 19 and 70 and 66 percent of the RDA for an adult over age 70, according to the Linus Pauling Institute.
Mackerel
Mackerel, another type of fatty fish, also represents a source of vitamin D. The red-fleshed fish has a relatively strong fishy taste and is commonly consumed cooked, canned in flavored oils or tomato sauce, or raw as part of sushi or sashimi. Each 3-oz. serving of canned mackerel contains 213 IU of vitamin D -- 35 percent of the RDA for adults age 19 to 70 or 26 percent of the RDA for individuals over age 70.
Sardines
Another fish that provides a rich source of vitamin D is sardines. These small fish are often sold precooked and packaged in oil- or water-packed cans. Many people also consume cured sardines -- fish that have been preserved in salt. Consuming 3 oz. of canned sardines provides 231 IU of vitamin D, contributing 39 percent of the RDA for adults age 19 to 70 and 28 percent of the RDA for people over age 70. Unlike many other types of fish, which can accumulate high levels of poisonous heavy metals, sardine flesh contains relatively low amounts of mercury. As a result, heavy consumption of sardines may prove safer than heavily consuming other types of fish.
Tuna
Consuming tuna can also help boost your vitamin D intake. Tuna fish can grow in the Atlantic or Pacific oceans and give rise to a relatively mild-tasting, oil-rich flesh. A 3-oz. serving of canned light tuna, packed in water, contains 154 IU of vitamin D, accounting for 26 percent of the RDA for adults between the ages of 19 and 70 and 19 percent of the RDA for adults age 71 or older.
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