Canned tuna

According to the medical website Everyday Health, canned tuna is one of the top dietary sources of vitamin D. Many people choose canned tuna because of its taste and convenience of storage. It is also frequently less expensive than buying fresh fish.

A 3.5-ounce (100-gram) portion of canned light tuna contains up to 268 IU of vitamin D, which is 34% of the daily value. It also contains a lot of niacin and vitamin K. Tuna also includes calcium, which is important for strong bones and muscular contractions, and magnesium, which is necessary for energy. Unfortunately, methylmercury, a toxin found in many species of fish, is present in canned tuna. It can create major health concerns if it builds up in your body. Some fish, on the other hand, are less dangerous than others. Light tuna, for example, is usually a better choice than white tuna, and it's safe to eat up to 6 ounces (170 grams) every week.