6. Mackerel: A Flavorful Fish Packed with Vitamin D
Mackerel is another fatty fish that boasts a high vitamin D content. A 3.5-ounce (100-gram) serving of mackerel can provide approximately 360 IU of vitamin D, which is around 45% of the daily recommended intake for adults. Like salmon, mackerel is also an excellent source of omega-3 fatty acids, contributing to improved heart and brain health. (3)
This fish is also rich in other essential nutrients, such as vitamin B12, selenium, and niacin. These nutrients support various bodily functions, including energy production, antioxidant defense, and maintaining a healthy nervous system.
Mackerel can be enjoyed in various ways, including grilled, smoked, or canned. Incorporating mackerel into your diet can be as simple as adding it to salads, sandwiches, or pasta dishes. As with any seafood, it’s essential to choose sustainably sourced mackerel to minimize environmental impact and ensure the highest quality.
