10. Cod liver oil
Cod liver oil is usually flavored with citrus or mint, or comes in capsule form, even though its name might suggest a less-than-savory flavor. One tablespoon has about 1,300 IUs of a recommended daily dose of vitamin D.
This is more than twice the recommended dietary allowance, which is about 600 IUs per day. However, that amount doesn’t exceed the maximum upper-level intake of 4 thousand IUs for people who are 8 years or older, but it exceeds the daily maximum for infants and children, which is about one thousand IUs.
One serving of cod liver oil (218 g) has 1967 of calories, 218 g of fat, and 1243 mg of cholesterol. Therefore, you don’t want to eat a lot of it, especially if you are trying to lose weight. in that case, make sure to find other sources of vitamin D.
11. Flounder and sole
Flatfish such as flounder and sole contain about 1/4 of recommended daily dose of vitamin D. Cod, the other white fish, contains less than 1/10 of a recommended daily dose. Seek for cod, sole, or Pacific flounder at the fish market, since Atlantic stocks are depleted.
One serving of these fish (28 grams) has 26 calories, 14 mg of cholesterol, 23 mg of sodium, and 5 grams of protein. Flounder and sole are the great choices for people who want to have a good, healthy meal full of nutrients, but they don’t want to increase their daily intake of calories. This is especially important for people who are trying to lose excessive weight.