Foods richest in vitamin D: Which ones to include in your diet to strengthen bones, muscles, and the immune system

These oily fish are loaded with both heart-healthy omega-3 fats and vitamin D, offering up to 20 micrograms per 100 grams. You can enjoy them grilled, smoked, or lightly cooked for a nutritious meal.

3. Cod Liver Oil

While not a food you eat in a typical meal, cod liver oil is a highly concentrated source of vitamin D. Just one teaspoon contains your full daily requirement, which is why it’s a popular supplement in colder regions.

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