3. Cod
Let’s keep the fish going! Cod is another rich protein source, another good place to get your omega 3 and another good way to get some vitamin D. You can also actually get the same benefits (except for the protein) by consuming the oil on its own.
This is why many people take cod liver oil tablets and it’s why this option is actually more nutritious than just having omega 3 pure. You’ll get 450IU from a teaspoon of the oil, which is around 75% of your DV.