15. Herring: A Small Fish with a Big Vitamin D Boost
Herring is a small, oily fish that is a fantastic source of vitamin D. A 3.5-ounce (100-gram) serving of cooked herring provides about 214 IU of vitamin D, which is 27% of the daily recommended intake for adults. This makes herring an excellent choice for those looking to significantly increase their vitamin D intake through food. (8)
Herring is also rich in omega-3 fatty acids, which have been linked to numerous health benefits, such as improved heart health and reduced inflammation. Additionally, herring is a great source of protein, vitamin B12, and selenium, which contribute to overall health and well-being.
Herring can be enjoyed in various ways, such as smoked, pickled, or grilled, and it pairs well with a variety of vegetables, grains, and sauces. As with other fish sources, it’s essential to choose sustainably sourced herring to ensure both quality and environmental responsibility.
