Sarah Brown
Mushrooms are a type of fungus that contains a substance called ergosterol, which is similar to cholesterol in animals. Ergosterol can be converted into vitamin D when exposed to ultraviolet (UV) light. The amount of vitamin D in mushrooms depends on their exposure to UV light. Mushrooms exposed to UV light, either by sunlight or a UV lamp, can be a good source of vitamin D. Vitamin D is essential for health, and mushrooms may be a particularly important source of vitamin D for vegans and vegetarians.
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What You'll Learn
Mushrooms are a good source of vitamin D D2
Mushrooms are a good source of vitamin D2, a vital nutrient for people of all ages. Vitamin D is essential for calcium absorption in the body, which helps maintain bone strength and skeletal integrity. It also boosts the immune system and plays a crucial role in human metabolism. While vitamin D can be obtained through sun exposure, dietary sources or supplements are often safer and more reliable options.
Mushrooms are unique among fruits and vegetables in their ability to produce vitamin D when exposed to sunlight. This is because their penetrable tissue responds to light similarly to human skin, increasing their vitamin D content. Wild mushrooms, in particular, can be an excellent source of vitamin D2 due to their exposure to UV light. For example, Finnish funnel chanterelle mushrooms, when sampled in late summer and early autumn, provided 3–30 μg D2/100 g fresh weight, while other wild mushrooms like Cantharellus cibarius and Boletus edulis also showed high levels of vitamin D2.
However, most commercially grown mushrooms are cultivated in the dark and therefore lack vitamin D. To address this issue, some growers use ultraviolet (UV) light to boost the vitamin D content of their mushrooms. This practice ensures that consumers have access to vitamin D-rich mushrooms even during seasons with limited sun exposure. By purchasing these mushrooms or exposing foraged or homegrown mushrooms to sunlight, individuals can benefit from the nutritional properties of vitamin D-rich mushrooms.
It is worth noting that the vitamin D content in mushrooms can vary depending on the species and growing conditions. For example, white button mushrooms have been found to contain lower levels of vitamin D compared to chanterelles. Additionally, cooking methods can impact vitamin D levels, with long cooking durations resulting in a significant reduction in vitamin D content. Nevertheless, mushrooms treated with UV light or exposed to sunlight can provide a good source of vitamin D2, making them a valuable dietary addition to meet vitamin D requirements.
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Vitamin D2 is as effective as vitamin D3
Mushrooms are a source of vitamin D, alongside other foods such as fish, eggs, and egg yolks. Mushrooms are unique in that they 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.
Vitamin D2 and vitamin D3 are the two main dietary forms of vitamin D. Vitamin D3 is the most common form in animal foods, while vitamin D2 is produced by mushrooms under the right conditions. Mushrooms are rich in the vitamin D precursor ergosterol, which ultraviolet B light converts to ergocalciferols, also called provitamin D2.
Vitamin D2 helps raise blood levels of vitamin D, but it was previously thought to be less potent and bioavailable in the body than vitamin D3. However, recent studies have shown that vitamin D2 is as effective as vitamin D3 in boosting the biologically active form of the vitamin in the body. These studies compared vitamin D2 from mushrooms with vitamin D3 from supplements and found no significant difference in their effectiveness.
The levels of vitamin D2 in mushrooms can be increased by exposing them to sunlight or UV-B light. Wild mushrooms, such as chanterelles and Agaricus species, often have higher levels of vitamin D2 due to their exposure to natural sunlight. Commercially grown mushrooms, on the other hand, are often grown in the dark and contain very little vitamin D2. However, some growers use ultraviolet light to boost the vitamin D content of their mushrooms.
In conclusion, while vitamin D3 is more common in animal-based sources, vitamin D2 from mushrooms is a viable and effective option for vegetarians and vegans looking to boost their vitamin D intake. By consuming mushrooms that have been exposed to sunlight or UV-B light, individuals can benefit from the same increase in biologically active vitamin D as those taking supplements.
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Vitamin D-rich mushrooms are often treated with UV light
Mushrooms are a good source of vitamin D, especially for vegans and vegetarians. They are the only non-animal food product with substantial amounts of bioavailable vitamin D. The vitamin D2 content of mushrooms has been a topic of interest since the 1990s, when researchers found that wild edible Finnish mushrooms contained far more vitamin D2 than commonly cultivated button mushrooms.
Vitamin D is an essential nutrient for people of all ages, boosting the immune system and playing a vital role in human metabolism. While our bodies can make vitamin D from sunlight, food sources or supplements are often safer and more reliable ways to meet our needs. Mushrooms, like humans, can synthesise vitamin D when exposed to UV light. They are rich in the vitamin D precursor ergosterol, which ultraviolet B converts to ergocalciferols, also known as provitamin D2.
Commercially grown mushrooms are often cultivated in the dark and contain very little vitamin D2. However, some growers treat mushrooms with ultraviolet (UV) light to boost their vitamin D content. Sun-dried and UV-radiation-exposed mushrooms are a potentially important source of dietary vitamin D. For example, placing white button mushrooms in the midday sun for 15–20 minutes can help them form 10μg/100g, providing the recommended daily dose of vitamin D.
Oyster mushrooms exposed to 60 minutes of UV-B light were found to contain 140μg/g of dried mushrooms, a substantial amount of vitamin D. Similarly, UV-treated cremini mushrooms and shiitake mushrooms are also good sources of vitamin D. While vitamin D2 may not be as effective as vitamin D3, studies have shown that it is still an effective way to boost vitamin D levels in the body.
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Sunlight increases vitamin D content in mushrooms
Mushrooms are a good source of vitamin D, which is an essential vitamin that boosts the immune system and plays a vital role in human metabolism. They are one of the few non-animal sources of vitamin D, making them especially important for vegetarians and vegans.
Vitamin D is naturally synthesized in the skin upon exposure to sunlight. Similarly, mushrooms also produce vitamin D when exposed to sunlight. This is because mushrooms are rich in the vitamin D precursor ergosterol, which ultraviolet B (UVB) converts to ergocalciferols, also known as provitamin D2.
The process of vitamin D synthesis in mushrooms requires specific conditions, including the right intensity and duration of UV exposure. Exposing mushrooms to sunlight at home may not always be effective in significantly increasing their vitamin D content. However, a study published in the Journal of Nutrition & Food Sciences found that exposing mushrooms to sunlight for as little as 15 minutes on a clear or partly cloudy day consistently increased vitamin D2 by at least 25% of the DRI (150 IU) per 70 g serving.
To increase the surface area exposed to sunlight, mushrooms can be sliced before being placed in the sun. Fresh mushrooms should be placed evenly on a tray exposed directly to the sun from 10 am to 4 pm on a sunny day in June, July, or August. Before nightfall, the mushrooms should be covered with a layer of cardboard to block moisture from dewfall. This process can be repeated on subsequent clear days.
While exposing mushrooms to sunlight can increase their vitamin D content, it is important to note that the contribution of mushrooms to dietary vitamin D intake is relatively modest compared to other dietary sources or supplements. For individuals seeking to increase their vitamin D intake, it is recommended to focus on a varied diet that includes sources of naturally occurring or fortified vitamin D, such as fatty fish, fortified dairy products, eggs, and fortified plant-based foods.
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Mushrooms are the only non-animal source of vitamin D
The ability of mushrooms to produce vitamin D when exposed to sunlight is unique among fruits and vegetables. The penetrable tissue of mushrooms responds to light similarly to humans, by increasing vitamin D content. Wild mushrooms are an excellent source of vitamin D2 due to their exposure to UV light. For example, wild funnel chanterelles have been found to contain large amounts of vitamin D2, with 21.1 μg D2/100 g fresh weight.
Commercially grown mushrooms, on the other hand, are often grown in the dark and contain very little vitamin D2. However, some growers treat mushrooms with ultraviolet (UV) light to boost their vitamin D content. Sun-dried and UV radiation-exposed mushrooms are a potentially important source of dietary vitamin D, especially for vegans and vegetarians.
It is worth noting that vitamin D levels in mushrooms can be affected by cooking methods. For example, frying without oil or boiling mushrooms for extended periods can reduce their vitamin D content. Nevertheless, mushrooms remain a valuable source of vitamin D, offering a whole-food option for those seeking to avoid animal-based or synthetic sources of this essential nutrient.
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Frequently asked questions
Mushrooms are a good source of vitamin D, especially when exposed to UV light. Mushrooms contain a substance called ergosterol, which can be transformed into vitamin D2 when exposed to UV light. Vitamin D2 helps raise blood levels of vitamin D, but vitamin D3, found in animal foods, may be more effective.
The amount of vitamin D 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 contain less than 40 IU. Mushrooms exposed to UV lamps can produce even higher amounts of vitamin D.
Mushrooms that have been exposed to UV light, either by sunlight or a UV lamp, will contain more vitamin D. Look for mushrooms labelled as "UV-treated" or "rich in vitamin D". You can also expose mushrooms to sunlight after purchasing them, as they can continue to produce vitamin D after being harvested.
