Sunlight is the most important source of Vitamin D, as the body manufactures the amount it needs to absorb calcium in order to ensure strong and healthy bones are built. Unfortunately, many suffer from a deficiency of this vitamin.
According to the British Daily Express website, "Swordfish" is one of the best foods to add to the diet, as it provides only 85 grams of it more than the recommended daily amount of vitamin D.
The site also indicates that a similar amount of salmon also provides the recommended amount of Vitamin D.
According to the “Cleveland Clinic” website, tuna is one of the sources rich in Vitamin D, as it provides about 170 grams of filtered tuna daily body needs of vitamin D, which amounts to about 10 micrograms.
It is noteworthy that the Health Administration of Canada recommends healthy adults to take a person for a daily total of vitamin D supplements up to 600 IU until the age of 70, and 800 IU after the age of 70. Other medical sources indicate that adults at risk from osteoporosis should To take between 400 to 2,000 IU of vitamin D.