These types of fish are the best sources of Vitamin D

Vitamins are essential for the human body, especially vitamin D, whose deficiency can lead to serious complications, including osteoporosis.

The sun's rays are the most important source of this vitamin, as the body manufactures the amount it needs to absorb calcium in order to ensure the building of strong and healthy bones. Unfortunately, many suffer from a deficiency of this vitamin.

-Swordfish

According to the British Daily Express, "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

Whereas, tuna is one of the sources rich in vitamin D, as about 170 grams of filtered tuna provides the daily needs of vitamin D, which amount 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.