John Miller
Mushrooms have been consumed and used as medicine for thousands of years. They are considered vegetables from a culinary perspective, but they are not plants or animals. Instead, they are a type of fungus that contains ergosterol, a substance similar to cholesterol in animals. When exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, ergosterol in mushrooms is converted to vitamin D2, a form of vitamin D found only in plants. This makes mushrooms a potential source of vitamin D in our diets.
| Characteristics | Values |
|---|---|
| Are mushrooms plants? | No, mushrooms are a type of fungus. |
| Do mushrooms contain vitamin D? | Yes, mushrooms contain vitamin D2, which is produced when they are exposed to ultraviolet (UV) light. |
| How does UV light exposure affect vitamin D content in mushrooms? | The amount of vitamin D in mushrooms depends on the duration and intensity of UV light exposure. Mushrooms exposed to UV light or sunlight can have higher vitamin D content. |
| What are the benefits of consuming vitamin D? | Vitamin D helps with calcium absorption, cell growth, immune function, and reducing inflammation. |
| Are there other food sources of vitamin D? | Yes, vitamin D is also found in certain fish (such as salmon), egg yolks, and fortified foods like milk and plant-based milk substitutes. |
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What You'll Learn
Mushrooms are fungi, not plants
Mushrooms are a good source of vitamin D, especially when exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp. The vitamin D content in mushrooms is usually negligible as they are often grown in the dark. However, this is not the only reason why mushrooms are unique. Mushrooms are fungi, and while they may be considered vegetables from a culinary perspective, they are very different from plants and animals biologically.
Fungi, plants, and animals are considered different kingdoms as they have no common ancestor within the last half billion years or so. Organisms are grouped by their lineage, and while all plants have a common ancestor, and all animals have a common ancestor, fungi have their own distinct lineage. In fact, humans are more closely related to mushrooms than mushrooms are to plants. This means that you share more DNA with a mushroom than that mushroom does with a tree.
Fungi reproduce using spores, which are not exactly like the seeds of plants. Spores are an asexual form of reproduction and are so light and small that they can travel on the gentlest of air currents. Furthermore, plants take in carbon and expel oxygen, while fungi, like humans, need oxygen to thrive and expel carbon.
The classification of fungi as plants, historically, has led to some curious events. For example, the earliest description of fungi pathogenic to insects was likely Cordyceps militaris. However, misclassification matters because how we classify organisms affects how we understand, support, and engage with them. Today, we recognise that fungi are not plants, but the botanical history of fungi provides an interesting perspective on our scientific biases and how we classify organisms.
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Vitamin D2 is produced by UV-exposed mushrooms
Mushrooms are a type of fungus that contains a substance called ergosterol, which is similar in structure to cholesterol in animals. Although considered a vegetable from a culinary perspective, mushrooms are not plants or animals. They reside in the fungal kingdom, making them very different from plants and animals biologically.
Mushrooms are one of the few non-animal sources of vitamin D. Vitamin D is essential for health, but it can be challenging to obtain sufficient amounts from diet alone. Mushrooms exposed to ultraviolet (UV) light or sunlight can increase their vitamin D content. This is because ergosterol in mushrooms is converted to pre-vitamin D2 under UV light, with heat required for full conversion to ergocalciferol (vitamin D2). The amount of vitamin D in mushrooms depends on the duration of UV exposure, with vitamin D2 levels likely to remain above 10 μg/100 g fresh weight if consumed before the 'best-before' date.
The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, especially when cooked in fat, as vitamin D is fat-soluble. However, if consumed fresh and before the 'best-before' date, UV-exposed mushrooms can provide a substantial amount of vitamin D2 in a single serve.
Worldwide mushroom consumption has increased in the past four decades, and UV-exposed mushrooms have the potential to be a meaningful, whole-food, vegan source of vitamin D. In 2021, a study found that adding a daily serve of UV-exposed A. bisporus mushrooms dramatically improved vitamin D intakes and reduced inadequacy in the usual US adult diet. This suggests that vitamin D-enhanced mushrooms can increase vitamin D status among those deficient or insufficient and those with limited exposure to UV light or animal sources of vitamin D.
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Vitamin D2 is not a substitute for vitamin D3
Mushrooms are part of the Fungi kingdom, which makes them different from plants and animals. Certain mushrooms exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, can be a good source of vitamin D. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. However, vitamin D3 is the most common form in animal foods.
Vitamin D is an umbrella term for both vitamin D2 and D3, which are the two main forms of this vitamin. They are both fat-soluble vitamins that get absorbed into the body with the fats we eat. They are slightly different molecules, but your body can absorb both of them, and they will raise vitamin D levels in the body. However, vitamin D3 is generally more effective and longer-lasting than vitamin D2.
Vitamin D3 is formed in the skin with the help of sunlight. Vitamin D2, on the other hand, is found in plant-based foods. It is formed when a compound in plants, ergosterol, is exposed to UV radiation from the sun. Vitamin D2 can also be made in a lab for use in supplements and fortified foods.
Vitamin D2 and D3 are metabolized differently by the liver. Vitamin D2 is metabolized into 25-hydroxyvitamin D2, while vitamin D3 is metabolized into 25-hydroxyvitamin D3. These two compounds are collectively known as calcifediol, which is the main circulating form of vitamin D in the body. Most studies show that vitamin D3 is more effective than vitamin D2 at raising blood levels of calcifediol. Therefore, vitamin D2 is not a substitute for vitamin D3, as vitamin D3 is more potent and efficient for the body.
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Mushrooms are a good source of dietary vitamin D
The amount of vitamin D in mushrooms varies depending 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. In contrast, mushrooms grown in dark conditions, such as white button, shiitake, and oyster mushrooms, typically contain less than 40 IU. However, exposing these mushrooms to sunlight or a UV lamp can significantly increase their vitamin D content. For example, button mushrooms exposed to sunlight can produce up to 400 IU of vitamin D per 3.5-ounce serving. Similarly, UV-treated mushrooms can have even higher amounts of vitamin D.
It is important to note that the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, especially when cooked in fat. However, if consumed before the 'best-before' date, vitamin D2 levels are likely to remain above 10 μg/100 g fresh weight, which is higher than the daily requirement of vitamin D recommended internationally. This makes mushrooms a potential whole-food, vegan source of vitamin D, especially for those with limited access to sunlight or animal-based sources of vitamin D.
Worldwide mushroom consumption has increased in the past four decades, and they have the potential to be the only non-animal, unfortified food source of vitamin D that can provide a substantial amount in a single serving. In a study from the USA, adding an 84-gram serve of UV-exposed A. bisporus mushrooms (containing 5 μg of vitamin D) to the diet improved vitamin D intakes by 67 to 91% for the average US adult. This highlights the potential of mushrooms to address vitamin D deficiencies in populations with inadequate dietary intakes.
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Vitamin D is fat-soluble
Mushrooms are a type of fungus that contains a substance called ergosterol, which is similar in structure to cholesterol in animals. They are usually grown in the dark, and so fresh mushrooms sold in supermarkets contain little to no vitamin D. However, mushrooms exposed to ultraviolet (UV) light can generate nutritionally significant amounts of vitamin D. The vitamin D content in mushrooms can be increased by exposing them to natural sunlight or a UV lamp. This process transforms the ergosterol in mushrooms into vitamin D2 (ergocalciferol), a form of vitamin D found only in plants.
Vitamin D is essential for health, but it can be challenging to obtain sufficient amounts from dietary sources alone. Mushrooms are the only type of produce that is a source of vitamin D, making them a valuable addition to one's diet. The vitamin D content in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while mushrooms grown in dark conditions like white button, shiitake, and oyster mushrooms contain less than 40 IU. However, exposing button mushrooms to sunlight can significantly increase their vitamin D content, with up to 400 IU of vitamin D per 3.5-ounce serving.
The most common form of vitamin D found in mushrooms is vitamin D2, with lesser amounts of vitamins D3 and D4. While the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, consuming them before the 'best-before' date can ensure a vitamin D2 level above 10 μg/100 g fresh weight. This is higher than the recommended daily intake of vitamin D and similar to the levels found in most vitamin D-containing foods.
Mushrooms have the potential to be the only non-animal, unfortified food source of vitamin D that can provide a substantial amount of vitamin D2 in a single serving. This makes them an excellent option for those following plant-based or vegan diets, as well as those with limited exposure to sunlight or insufficient intake of animal sources of vitamin D.
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Frequently asked questions
No, mushrooms are a type of fungus, despite being considered a vegetable from a culinary perspective.
No, only mushrooms exposed to ultraviolet (UV) light contain 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 depends on how long they are exposed to UV light. Estimates show that fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving when exposed to UV light.
Vitamin D helps your body absorb calcium to maintain and build strong bones. It also assists with cell growth, boosts immune function, and reduces inflammation.
Mushrooms are the only plant-based source of vitamin D that can provide a substantial amount in a single serve. However, vitamin D can also be found in fortified plant-based milk substitutes such as soy milk.
