Michael Davis
Shiitake mushrooms are a popular food worldwide, known for their rich, savoury taste and health benefits. They are a source of many nutrients, including vitamins B5, D2, D3, and D4, and copper. Vitamin D is essential for boosting the immune system and plays a vital role in human metabolism. Exposing shiitake mushrooms to sunlight or UV radiation increases their vitamin D content, with sliced mushrooms producing more vitamin D than whole mushrooms. While vitamin D2 levels may decrease with storage and cooking, consuming shiitake mushrooms may improve bone density and overall health.
| Characteristics | Values |
|---|---|
| Vitamin D content | High levels of vitamin D2, vitamin D3, and vitamin D4 |
| Vitamin D benefits | Improved bone density, heart health, and immune function |
| Vitamin D sources | Sunlight, UV radiation, UVB light |
| Side effects | Skin rashes, stomach upset, sensitivity to sunlight |
| Other nutrients | Vitamin B5, copper, amino acids |
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What You'll Learn
- Shiitake mushrooms are a good source of vitamin D2
- Vitamin D levels in shiitake mushrooms increase with UV exposure
- Vitamin D2 levels in shiitake mushrooms decrease with storage and cooking
- Shiitake mushrooms are one of the most commonly consumed mushrooms worldwide
- Vitamin D is essential for bone health
Shiitake mushrooms are a good source of vitamin D2
Shiitake mushrooms are one of the most popular mushrooms worldwide, native to East Asia. They are fungi that grow naturally on decaying hardwood trees and are typically eaten like vegetables. They are also one of the three most commonly consumed mushrooms worldwide, comprising around 17% of worldwide mushroom consumption.
The vitamin D levels of shiitake mushrooms can vary depending on how they are grown and prepared. When exposed to UV light, shiitake mushrooms develop higher levels of vitamin D2. In one study, mice fed a low-calcium, low-vitamin-D diet developed osteoporosis symptoms, while those given calcium and UV-enhanced shiitake had higher bone density. Similarly, in another study, shiitake dried outdoors in the sunlight with their gills facing upwards for full sun exposure for two days, six hours per day, had vitamin D levels that soared from 100 IU/100 grams to nearly 46,000 IU/100 grams.
However, it is important to note that shiitake mushrooms provide vitamin D2, which is considered an inferior form compared to vitamin D3 found in fatty fish and some other animal foods. Additionally, the levels of vitamin D2 in UV-exposed shiitake mushrooms may decrease with storage and cooking. Nevertheless, if consumed before the 'best-before' date, the vitamin D2 level is likely to remain above 10 μg/100 g fresh weight, which is higher than the vitamin D content in most foods and similar to the daily requirement of vitamin D recommended internationally.
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Vitamin D levels in shiitake mushrooms increase with UV exposure
Shiitake mushrooms are a powerful source of many nutrients and even contain many of the same amino acids as meat. They are one of the most popular mushrooms worldwide, native to East Asia, and are prized for their rich, savoury taste and diverse health benefits.
Shiitake mushrooms are a good source of vitamin D, specifically vitamin D2. The vitamin D levels of mushrooms vary depending on how they are grown, and when exposed to UV light, they develop higher levels of this compound. The vitamin D content of shiitake mushrooms increases after exposure to UV-B at a dose of 25 kJ/m2. The increase in vitamin D2 in shiitake mushrooms irradiated by UV-C is time-dependent, that is, dose-dependent. The concentration of vitamin D2 in shiitake mushrooms increased from undetectable to 40.59 ± 1.16 μg/g (dw) in dry shiitake mushroom powder and to 677.28 ± 40.42 μg/g (dw) (an approximately 16.69-fold increase) in ethanol suspension.
Shiitake mushrooms are also unique in that they produce vitamin D3 and vitamin D4 in addition to vitamin D2. The vitamin D2 concentration in sliced button mushrooms dropped from 12 μg/g DM to 8-9 μg/g DM after 3-11 days of storage at 3 °C. Oyster and shiitake mushrooms stored at 4 °C showed a slight increase in vitamin D2 concentrations in the first 24 hours of storage, before the vitamin D2 level gradually reduced over 10 days to about one-third to one-half of the highest post-UV-exposure level.
The recommended intake of vitamin D is 5-15 μg/day (200-600 IU) in Australia and New Zealand, depending on age, 15-20 μg/day (600-800 IU) in the USA, and 15 μg/day (600 IU) as set by the European Food Safety Authority. When fresh button mushrooms are deliberately exposed to midday sunlight for 15-120 minutes, they generate significant amounts of vitamin D2, usually in excess of 10 μg/100 g FW, which approaches the daily requirement of vitamin D recommended in many countries.
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Vitamin D2 levels in shiitake mushrooms decrease with storage and cooking
Shiitake mushrooms are a powerful source of many nutrients and even contain many of the same amino acids as meat. They are one of the most popular mushrooms worldwide and are prized for their rich, savoury taste and diverse health benefits.
Shiitake mushrooms are one of the few natural plant sources of vitamin D, specifically vitamin D2. The vitamin D2 levels in shiitake mushrooms can be enhanced by exposing them to UV radiation. However, the levels of vitamin D2 in UV-exposed shiitake mushrooms may decrease with storage and cooking.
Several studies have investigated the effects of storage and cooking on the vitamin D2 content of shiitake mushrooms. One study found that shiitake mushrooms stored at 4 °C showed a slight increase in vitamin D2 concentrations in the first 24 hours of storage, followed by a gradual decrease over the next 10 days to about one-third to half of the highest post-UV exposure level. Another study examined the retention of vitamin D2 in fresh and dried mushrooms exposed to UV radiation and stored at 2-4 °C. It was observed that the vitamin D2 concentration in sliced button mushrooms dropped from 12 μg/g DM to 8-9 μg/g DM after 3-11 days of storage at 3 °C. Similarly, oyster and shiitake mushrooms stored at 4 °C showed a decline in vitamin D2 levels over time.
The stability of vitamin D2 in shiitake mushrooms during storage can be improved by maintaining specific conditions. One study found that shiitake mushrooms exposed to a UV-B lamp and then hot air-dried retained vitamin D2 for up to eight months when stored in dry, dark conditions at 20 °C in closed plastic containers. However, there was a steady loss of vitamin D2 between 8 and 18 months of storage. Additionally, the optimum air-drying temperature for shiitake mushrooms after UV-B exposure is 60 °C, as higher temperatures can cause discolouration.
Cooking shiitake mushrooms can also impact their vitamin D2 content. A clinical study investigated the effects of cooking time and storage on the stability of vitamin D2 in high vitamin D2-enriched shiitake soup. The study aimed to determine if consuming the soup weekly could increase serum 25-hydroxyvitamin D levels in healthy adults. The results suggested that cooking duration could be optimised to minimise vitamin D2 loss and improve serum 25-hydroxyvitamin D levels.
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Shiitake mushrooms are one of the most commonly consumed mushrooms worldwide
The vitamin D levels in shiitake mushrooms can be enhanced by exposing them to sunlight or UV radiation. Studies have shown that shiitake mushrooms dried outdoors in sunlight with their gills facing upwards for full sun exposure contain significantly higher levels of vitamin D compared to those dried indoors or with their gills facing downwards. Additionally, slicing the mushrooms increases the surface area exposed to sunlight or UV radiation, resulting in even higher vitamin D levels.
The vitamin D content in shiitake mushrooms has been found to have several health benefits. Vitamin D is essential for boosting the immune system and plays a vital role in human metabolism. Consuming shiitake mushrooms with higher vitamin D levels may also improve bone density. Additionally, compounds in shiitake mushrooms may have antimicrobial properties and potential cancer-fighting abilities.
However, it is important to note that shiitake mushrooms provide vitamin D2, which is considered inferior to vitamin D3 found in fatty fish and other animal foods. The levels of vitamin D2 in shiitake mushrooms can also decrease with storage and cooking, although consuming them before the 'best-before' date can help maintain vitamin D2 levels. While shiitake mushrooms are generally safe to consume, some people may experience side effects such as skin rashes, digestive problems, and increased sensitivity to sunlight.
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Vitamin D is essential for bone health
Shiitake mushrooms not only produce vitamin D2 but also vitamins D3 and D4. When fresh shiitake mushrooms are exposed to UV light or sunlight, they can develop higher levels of vitamin D compounds. The UV exposure converts provitamin D2 to previtamin D2, which then isomerizes to vitamin D2 in a manner similar to the conversion of previtamin D3 to vitamin D3 in human skin.
The amount of vitamin D2 generated in shiitake mushrooms depends on various factors, including exposure time, season, weather conditions, and the surface area exposed to UV radiation. Studies have shown that slicing shiitake mushrooms and exposing them to UV light can result in a more than six-fold increase in vitamin D2 content compared to unexposed mushrooms. Additionally, drying shiitake mushrooms outdoors with their gills facing upwards for full sun exposure can significantly increase their vitamin D levels.
The vitamin D content in shiitake mushrooms is comparable to the daily requirement of vitamin D recommended internationally, which is typically around 5–15 μg/day or 200–600 IU. However, it's important to note that the form of vitamin D found in shiitake mushrooms (vitamin D2) is considered inferior to vitamin D3, which is present in fatty fish and some animal foods. Nevertheless, shiitake mushrooms can be a valuable source of vitamin D, especially for those following a vegetarian or vegan diet.
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Frequently asked questions
Yes, shiitake mushrooms are a good source of vitamin D, especially when exposed to UV light. The vitamin D levels in shiitake mushrooms soar when they are dried outdoors with their gills facing upwards.
The vitamin D content in shiitake mushrooms varies depending on how they are grown and stored. The vitamin D levels in shiitake mushrooms exposed to UV light ranged from 100 IU/100 grams to nearly 46,000 IU/100 grams.
Shiitake mushrooms are one of the three most commonly consumed mushrooms worldwide, along with button and oyster mushrooms. All three types of mushrooms contain vitamin D2, with the highest levels found in fresh button mushrooms exposed to midday sunlight.
