Foods that contain much vitamin D include salmon, mackerel and oysters. 1. Salmon: The content of vitamin D in salmon ranges from 360 to 685 IU per 100 grams. 2. Mackerel: It can provide essential fatty acids. 100 grams of mackerel is rich in about 360 IU of vitamin D. 3. Oysters: 100 grams of oysters are rich in vitamin D up to 320 IU. It is important to note that although vitamin D is important for the human body, the opposite is true. If you supplement too much vitamin D, it can lead to vomiting, nausea, loss of appetite, constipation, weight loss and other uncomfortable reactions. Those who have been diagnosed with vitamin D deficiency are advised to take vitamin D supplements under the supervision of a doctor.