1, salmon.

A delicate salmon is not only delicious, but also has more advantages. According to its cooking method and size, its vitamin D content ranges from 360 IU to 685 IU. In other words, you can easily get the daily amount of vitamin D with just one meal. The practice of salmon is not only simple and convenient, but also exquisite and delicious.

2. Tuna.

Compared with salmon, tuna is low in vitamin D. A piece of tuna is rich in vitamin D of 235 IU. However, metallic mercury accumulates in tuna, so we suggest eating it at most once a week.

3. Mackerel.

This is a good choice to supplement energy, which can provide essential fatty acids for human body. A mackerel is rich in about 360 IU of vitamin D (about half of the daily vitamin D intake).

4. Oysters.

It is an attractive food with the highest content of protein. This is basically a well-known fact. In addition, oysters are rich in vitamin D as high as 320IU. In other words, to get enough vitamin D, we need to eat oysters twice a day.

5. Sardines.

It is a more economical choice to supplement vitamin D. Maybe compared with oysters and salmon, sardine dishes don't look so eye-catching, but you only need to supplement 270 IU of vitamin D at a very affordable price. If you are willing to take the time to find interesting sardine recipes, you will cook economical and delicious dishes.

6. eggs.

Although it is not rich in vitamin D, it is an appetizing and full-bodied food. For example, compared with sardines with the same weight, eggs contain only 30 IU of vitamin D. And each person can only eat three eggs a day (that is, 90 IU of vitamin D), but eggs alone can't meet our daily needs of vitamin D.

7. Mushrooms.

Mushrooms contain even less vitamins that are beneficial to the human body. 100 grams of mushrooms are only rich in 5 IU of vitamin D. But if you add mushrooms to other foods, you can be sure that it will at least slightly increase the content of vitamin D in your body.