Sarah Brown
Mushrooms are a potential source of vitamin D, which is a highly impactful nutrient for people of all ages. The vitamin D content in mushrooms varies depending on the species and the conditions in which they are grown. Wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while mushrooms grown in the dark like white button, shiitake, and oyster mushrooms contain less than 40 IU. Mushrooms exposed to sunlight or ultraviolet (UV) light before packing can be a rich source of vitamin D, as they can produce vitamin D2 when exposed to UV light. Vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D, making them a potential primary source of dietary vitamin D for vegans and vegetarians.
| Characteristics | Values |
|---|---|
| Mushrooms grown in darkness | Lack vitamin D |
| Mushrooms exposed to sunlight or UV radiation | Excellent source of dietary vitamin D2 |
| Mushrooms exposed to UV lamps | Produce higher amounts of vitamin D |
| Mushrooms with vitamin D | Agaricus bisporus, funnel chanterelle, Cantharellus cibarius, Boletus edulis, Agaricus species, shiitake, white button, oyster, maitake, chanterelles, morels, button |
| Vitamin D content in mushrooms affected by | Time of day, season, latitude, duration |
| Vitamin D content in mushrooms not affected by | Humidity, cooking in water |
| Vitamin D content in mushrooms affected by | Cooking in fat (e.g. oils) |
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What You'll Learn
Mushrooms are an excellent source of vitamin D2
Edible mushrooms such as Agaricus bisporus can produce over 100% of the recommended vitamin D intake per 75 g serve (18 μg) when exposed to UV light. Similarly, wild funnel chanterelles, Cantharellus cibarius, and Boletus edulis also contain large amounts of vitamin D2. Vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D. This makes them a primary source of dietary vitamin D for vegans and vegetarians.
The vitamin D2 content of retail fresh button mushrooms is commonly reported to be less than 1 μg/100 g. This is because they are usually grown in darkness and are only exposed to fluorescent light during picking. However, when exposed to midday sunlight for 15-120 minutes, they can generate significant amounts of vitamin D2, usually over 10 μg/100 g. This is similar to the daily requirement of vitamin D recommended in many countries.
Vitamin D2 production in oyster mushrooms increases with higher temperatures. Additionally, pulsed UV lamps can effectively achieve nutritionally relevant concentrations of vitamin D2 in mushrooms within a very short time.
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Vitamin D-rich mushrooms are cultivated using UV light
Mushrooms are a rich source of vitamin D2, which is one of the two main dietary forms of vitamin D. The other form, vitamin D3, is predominantly found in animal products. Vitamin D is a highly impactful nutrient for people of all ages, and vitamin D deficiency is a pressing global health concern. Vitamin D-rich mushrooms are cultivated using UV light, and they can play a significant role in addressing this deficiency.
Mushrooms are unique among fruits and vegetables in their ability to produce vitamin D when exposed to sunlight or ultraviolet (UV) radiation. This is because the penetrable tissue of mushrooms responds to light similarly to human skin, by increasing vitamin D content. When exposed to UV light, mushrooms undergo a process where provitamin D2 is converted to previtamin D2, which then isomerizes to vitamin D2. The amount of vitamin D produced depends on factors such as the duration of UV exposure, time of day, season, and latitude.
Commercially grown mushrooms are often cultivated in darkness or under fluorescent lights, resulting in negligible vitamin D content. However, some producers have started utilizing UV light to enhance the vitamin D levels in their mushrooms. These vitamin D-rich mushrooms are then marketed as a natural, vegan, and safe source of this essential nutrient.
The vitamin D content in mushrooms can vary widely depending on their exposure to UV light. For example, fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while mushrooms grown in the dark, like button mushrooms, typically contain less than 40 IU. Interestingly, treating button mushrooms with UV lamps can significantly increase their vitamin D content, making them a rich source of this vital nutrient.
Consuming vitamin D-rich mushrooms can be an effective way to increase and maintain healthy blood levels of 25-hydroxyvitamin D. Additionally, mushrooms treated with UV light can retain their vitamin D content during storage and cooking, making them a reliable source of this nutrient. Vitamin D-enhanced mushrooms are particularly important for vegans and vegetarians, as they provide a non-animal source of bioavailable vitamin D.
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Vitamin D content in mushrooms varies by species
Mushrooms exposed to sunlight or UV radiation are a good source of dietary vitamin D2. This is because they contain high concentrations of provitamin D2, which is converted to previtamin D2 when exposed to UV radiation. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D3 is the most common form in animal foods.
The vitamin D2 content of mushrooms varies by species. For example, funnel chanterelle (Cantharellus tubaeformis (Bulliard) Fries) mushrooms, which are wild and edible, can provide 3–30 μg D2/100 g fresh weight (FW) when sampled in late summer and early autumn. In comparison, retail button mushrooms typically contain less than 1 μg D2/100 g FW. This is because button mushrooms are usually grown in the dark and are only exposed to light during picking under fluorescent lights, which emit little to no UV radiation.
Other mushroom species that have been found to contain large amounts of vitamin D2 include wild funnel chanterelles (21.1 μg D2/100 g FW), Cantharellus cibarius (Fries) (10.7 μg D2/100 g FW), and Boletus edulis (58.7 μg D2/100 g FW). A smaller amount of vitamin D2 (1.5 μg/100 g FW) was reported in wild Agaricus species in Denmark.
The three most commonly consumed mushrooms worldwide are the button mushroom Agaricus bisporus (30% of worldwide consumption), oyster mushrooms Pleurotus (27% of worldwide consumption), and shiitake mushrooms Lentinula edodes (17% of worldwide consumption). Together, these three species comprise approximately three-quarters of all mushrooms consumed. Shiitake mushrooms produce vitamin D2, D3, and D4.
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Mushrooms are a natural, vegan source of vitamin D
Mushrooms exposed to sunlight or UV radiation are an excellent source of dietary vitamin D2 because they contain high concentrations of the vitamin D precursor, provitamin D2. Provitamin D2 is converted to previtamin D2 when exposed to UV radiation, and then to vitamin D2. The amount of vitamin D in mushrooms varies widely and depends on how long the mushrooms are exposed to UV light. Fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, whereas mushrooms grown in darkness contain less than 40 IU. Mushrooms treated with UV lamps can produce even higher amounts of vitamin D.
Even after harvesting, mushrooms can continue to produce vitamin D, and dried mushrooms also contain the vitamin. Some estimates show dried mushrooms to contain about 600 IU of vitamin D2 per 3.5 ounces if stored in dark, cool, dry conditions for up to 6 months. Edible mushrooms like maitake and shiitake have also been used as medicine throughout history. Plant chemicals and components in mushrooms may exert antioxidant, anti-inflammatory, and anticancer effects. Animal and cell studies show that mushrooms can stimulate the activity of immune cells, macrophages, and free radicals that can stop the growth and spread of tumor cells and cause existing tumor cells to die.
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Vitamin D from mushrooms can help meet daily requirements
Mushrooms are a rich source of vitamin D2, which is one of the two main dietary forms of vitamin D. The other form, vitamin D3, is predominantly found in animal products. Vitamin D2 from mushrooms can be an important part of a person's diet, helping them meet their daily vitamin D requirements.
Vitamin D is a highly impactful nutrient for people of all ages. It is a fat-soluble vitamin, and cooking mushrooms in fat can cause the vitamin to leach out. However, humidity and cooking mushrooms in water do not seem to affect their vitamin D content.
Mushrooms exposed to sunlight or ultraviolet (UV) radiation are an excellent source of dietary vitamin D2. This is because they contain high concentrations of the vitamin D precursor, provitamin D2. When exposed to UV radiation, provitamin D2 is converted to previtamin D2, which then rapidly isomerizes to vitamin D2. The amount of vitamin D in mushrooms depends on their exposure to UV light. Fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while mushrooms grown in the dark, like button mushrooms, contain less than 40 IU. However, when exposed to sunlight or UV lamps, button mushrooms can produce up to 400 IU of vitamin D per 3.5-ounce serving.
Edible mushrooms like Agaricus bisporus can produce over 100% of the recommended daily vitamin D intake (10 μg/day) per 75 g serve (18 μg) when exposed to UV light. Vitamin D2 from mushrooms is also stable during cooking and processing. Dietary modelling shows that four servings per week of UV-exposed button mushrooms can help most Australian adults meet their daily vitamin D requirements. Additionally, UV-exposed mushrooms have been found to increase vitamin D status in deficient individuals.
Mushrooms are the only significant source of vitamin D in the produce department, as no other fruits or vegetables contain enough of this nutrient to be considered beneficial. Vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D. Therefore, they are an important source of dietary vitamin D for vegans and vegetarians.
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Frequently asked questions
Mushrooms are the only significant source of vitamin D in the produce department, as no other fruits and vegetables contain enough of the nutrient to be considered beneficial. However, not all mushrooms contain vitamin D. Only those exposed to sunlight or ultraviolet light before packing contain vitamin D.
Mushrooms respond to light similarly to humans. They increase their vitamin D content when exposed to sunlight or ultraviolet light. Mushrooms treated with UV lamps can produce even higher amounts of vitamin D.
The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4.
The amount of vitamin D in mushrooms varies widely and depends on how long they are exposed to UV light. Fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving. Mushrooms grown in the dark, like white button, shiitake, and oyster, contain less than 40 IU.
Humidity and cooking mushrooms in water do not appear to affect vitamin D content. However, cooking them in fat (such as oils) can cause the vitamin to leach out because it is fat-soluble.
