2 nutrient-dense foods with a lot of vitamin D Vitamin D and its role in our overall health are getting more and more attention.

We know that vitamin D influences many physical processes, including bone wellbeing. Low vitamin D levels may also be a risk factor for autoimmune diseases, according to research.There are a lot of people who don’t get enough vitamin D, and experts are still arguing about what the right levels should be (1Trusted Source), so it’s hard to know how many people are deficient.

About 24% of people in the United States are deficient in vitamin D, according to research. It’s possible that deficiency rates are higher in other parts of the world. Vitamin D deficiency affects about 40% of Europeans, according to estimates.Vitamin D is made by our bodies when we are exposed to sunlight. This method makes it difficult to get enough vitamin D for a few different reasons.

The following are seven nutritious foods high in vitamin D:

1. Salmon Salmon is a popular fatty fish that is also a good source of vitamin D. One serving of farmed Atlantic salmon, which weighs 100 grams and is 3.5 ounces, contains 526 IU of vitamin D, or 66% of the daily value (4Trusted Source).The amount of vitamin D in salmon can be significantly affected by whether it is wild or farmed.The amount of vitamin D in wild-caught salmon varies depending on where it is caught and the time of year, but it is typically higher.

2. Herring and sardines

Herring is a fish eaten all over the planet. It is frequently pickled or smoked. Fresh Atlantic herring provides 214 IU per 100-gram (3.5-ounce) serving, or 27% of the daily value (6Trusted Source), of this small fish.

Pickled herring, which contains 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV, is another good source of vitamin D for those who prefer not to consume fresh fish. Salted herring likewise contains a high measure of sodium, at 870 mg for each serving. If you’re trying to cut back on salt, it might not be the best option for you.