Herring
Another source of vitamin D from seafood, herring would be served in different ways, from pickled or smoked to canned or raw. Despite its small size, 100 grams of herring can meet around 25 percent of the daily recommended intake for vitamin D, equivalent to around 215 IU. You should know that fresh fish tends to contain more minerals and nutrients than processed ones. Thus, avoid cooking methods that affect the food’s structures too much, such as grilling or smoking. [4]
