Vitamin D is soluble in useful fats such as fish oils, especially cod liver oil, herring, tuna, mackerel, salmon, caviar, and oysters.
- Cod liver oil:
Cod liver oil has been used for log to treat heart diseases that are basically due to high cholesterol levels. It was also known to enhance the function of many organs, softens the skin, and help curing some diseases as it contains vitamin A, E, D and fatty acids.
It is important to understand that one tablespoon of cod liver oil can provide 1360 IU of vitamin D, which means that each 100 grams of the oil include 10001 IU of the vitamin!
- Fish:Different types of fish contain high amounts of vitamin D, and it is known that raw fish contains higher amounts than cooked fish, and fatty cuts are richer than other parts. If you like to eat Sushi, it can be your best source for vitamin D.
Some people like canned fish more than freshly cooked ones. They can also represent a rich source, in case they are preserved in oil and not water.
The richest types of fish in vitamin D are classified as:
1- Atlantic herring (1628 IU/100gm – and 2996 in fillet).
2- Pickled herring (860 IU/100gm).
3- Canned salmon (762 IU/100gm).
4- Raw mackerel (360 IU/100gm).
5- Oil packed sardines (270 IU/100gm).
6- Canned mackerel (252 IU/100gm).
7- Oil packed tuna (234 IU/100gm).
- Oysters and caviar:They are known as highly important for the human body and complementary for high nutrients intake. They can provide essential elements such as iodine, zinc, copper, selenium, magnesium, iron, phosphorus, vitamin B &D.
Both types of caviar are affordable more than we think, and fresh oysters are also easy to buy. They provide nearly 230~360 IU/100gm – but patients with heart diseases and high cholesterol levels should be cautious as oysters, unlike sea fish, contain high cholesterol.