Foods for vitamin D
What APEX holds on the table for vitamin D: the foods it leads with, each with where it comes from and why it is ours. Not a treatment plan — the food, and the reason it is on the list.
Compiled by APEX Legacy from published research and documented food
history, under the editorial direction of
Jonathan Jackson, Founder .
How we write and review these pages →
Meat & Poultry
Salmon Croquettes Southern salmon croquettes — pan-fried patties of canned pink salmon, egg, and cornmeal. Catfish (Baked / Southern Style) Southern catfish — the freshwater fish of the Mississippi Delta and the church fish fry… Pastured Eggs Eggs from hens with outdoor access and pasture foraging contain dramatically more… Duck Eggs Larger, richer egg with 30-50% more choline, 3x more omega-3, higher vitamin D and B12… Dried Herring High omega-3 preserved fish with concentrated B12, vitamin D, selenium, and complete… Bonga Fish (Dried African Shad) Dried smoked bonga fish — the intensely flavored West African flavoring fish used across… Koobi Koobi — Ghana's salted tilapia, the fermented freshwater fish that defines the flavor of… Canned Tuna A 3-ounce serving of light tuna in water provides 17g protein, ~250mg combined EPA + DHA… West African Fresh Mackerel Oily, strongly flavored fish with the highest omega-3 concentration of any commonly eaten…
Dishes & One-Pots
Deviled Eggs Hard-boiled eggs halved, yolks mixed with Duke's mayo, mustard, sweet relish, paprika on…
Seafood
Harlem Fried Porgy and Grits Whole cornmeal-fried porgies over a bowl of buttered grits — Harlem's morning and… Northern Salmon Croquettes Canned pink salmon bound with egg, onion, and cornmeal, fried into golden patties. Sea Bass White-fleshed fish with moderate fat content and delicate flavor. Sardines (Fresh / Canned in Olive Oil) Small oily fish eaten whole including the soft, edible bones. Rainbow Trout Freshwater fish similar in nutrition to salmon but more affordable and more sustainably… Mullet Roe The golden egg sac of the mullet, fried whole or salt-cured — a coastal Southern… Wild Salmon Wild salmon is one of the three highest omega-3 foods (alongside sardines and mackerel)… Canned Mackerel Small-medium oily fish canned with skin and bones. One 3.75oz can provides 21g complete… Smoked Mullet Whole mullet smoked over wood by Black fishing communities on the Gulf Coast. King Mackerel The big 'kingfish' of the Southern coast — oily, bold, and traditionally smoked into a… Pompano The buttery, rich fish of the Gulf — beloved in New Orleans as 'pompano en papillote.'…
Pantry & Condiments
Cod Liver Oil The old spoonful of cod liver oil — marine omega-3 plus the rare combination of preformed… Leaf Lard The premium, neutral-tasting lard rendered from the fat around a hog's kidneys — the…
Drinks
Evaporated Milk Shelf-stable concentrated milk — the dairy that made mac and cheese, sweet potato pie… Whole Milk Heavily consumed in Black households despite 70-75% of Black Americans being lactose…
Vegetables
Morel Mushroom The spring mushroom that Appalachian grandmothers — Black and white — went looking for… Chanterelle Mushroom Golden chanterelles grow right now, today, in the Georgia pine forests, the Carolina… Oyster Mushroom Fan-shaped mushroom with delicate flavor. 100g cooked provides 3.3g protein, significant…
Also on the table
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APEX Legacy is an AI intelligence layer for Black Americans — the food,
the history, and what the research says, in one place.
Wellness and educational information only. It is not medical advice, and
it does not diagnose or treat any condition. Talk to your own clinician
about your care.