3. Tuna
Tuna is a great option for your omega 3 fatty acid requirements and for your vitamin D. You’ll get 77% of your DV from a can of tuna (171G) and that amounts to 458IU.
Tuna is once again high in omega 3 and it’s also a very lean source of protein that you can use to build your muscle and avoid fat gain. This makes it a highly popular food among bodybuilders and other athletes, and especially considering how convenient and easy it is to enjoy in its canned form. Add a little mayonnaise, salad cream and the secret ingredient: horse radish.
Do be careful though. Tuna is relatively high in the unwanted heavy metal mercury. Eat too much and you may end up with mercury poisoning.