Emily Johnson
Portobello mushrooms are a nutrient powerhouse, delivering a good dose of vitamin D in every serving. Mushrooms are the only known non-animal source of vitamin D, and they get it by converting sunlight into a usable form of the vitamin, much like humans do. While fresh mushrooms contain little vitamin D, exposing them to ultraviolet (UV) light significantly increases their vitamin D content. This has led to the commercialisation of vitamin D-enhanced mushrooms through UV light treatment. Eating mushrooms may have protective effects on brain health and reduce the risk of mild cognitive impairment, making them a superfood worth including in your diet.
| Characteristics | Values |
|---|---|
| Mushrooms as a source of Vitamin D | Mushrooms are the only known non-animal source of vitamin D |
| Vitamin D content in Portobello mushrooms | One half-cup serving of Portobello mushrooms provides 100% of the recommended daily intake for Vitamin D |
| Vitamin D content in commercially grown mushrooms | Commercially grown mushrooms are often cultivated in dark indoor spaces and hence do not contain significant amounts of vitamin D |
| Enhancing Vitamin D content in mushrooms | Commercial mushroom growers expose their mushrooms to ultraviolet (UV) light to increase their vitamin D content |
| Vitamin D content in dried mushrooms | Dried mushrooms sold in China were found to contain significant amounts of vitamin D2, with an average of 16.9 μg/g DM |
| Vitamin D content in fresh mushrooms | Fresh button mushrooms sold around the world contain less than 1 μg/100 g FW of vitamin D2 |
| Vitamin D degradation | The levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking |
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What You'll Learn
Portabello mushrooms are a rich source of vitamin D
Portobello mushrooms are a rich source of vitamin D, which is significant because vitamin D helps with the absorption of calcium and phosphorus, essential minerals for bone health and strength. Mushrooms are the only known non-animal source of vitamin D.
Mushrooms, like humans, convert sunlight into a usable form of vitamin D. In fresh mushrooms, ergosterol is stimulated to convert to vitamin D2 by ultraviolet light, either from sunlight or artificial lights. Some commercial growers expose their mushrooms to ultraviolet (UV) light to increase their vitamin D content.
Portobello mushrooms deliver big on nutrition: one half-cup serving provides 100% of the recommended daily intake for vitamin D. Eating a portion or serving of mushrooms (around 80-100g) can provide your daily vitamin D requirements. For example, 1 large portobello mushroom, 11-14 button mushrooms, or 4-5 chestnut mushrooms.
However, it is important to note that many commercial mushrooms are grown in dark indoor spaces, so these mushrooms do not contain significant amounts of vitamin D. The vitamin D2 content of retail fresh button mushrooms sold worldwide is commonly reported to be less than 1 μg/100 g FW. As 100 g is considered a realistic serving of mushrooms, a typical serving will provide negligible vitamin D2.
Portobellos are a must-have for a healthy diet. They can be enjoyed raw in a salad, tossed into soups and stews, chopped into burgers or meatballs, or mixed into quiche and egg dishes, lasagna, and even dips.
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Mushrooms are the only non-animal source of vitamin D
Mushrooms are the only known non-animal source of vitamin D. They are part of the fungal kingdom, which makes them distinct from plants and animals. Like humans, mushrooms convert sunlight into a usable form of vitamin D, specifically vitamin D2. This is distinct from vitamin D3, which is the most common form of vitamin D in animal foods. Vitamin D is essential for health, aiding in the absorption of calcium and phosphorus, which are essential minerals for bone health and strength.
While vitamin D2 may not be as effective as vitamin D3 in raising blood levels of vitamin D, it is still a valuable source of the vitamin. Mushrooms exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, can generate nutritionally relevant amounts of vitamin D. The vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, but if consumed before the 'best-before' date, the vitamin D2 level is likely to remain above 10 μg/100 g fresh weight. This is higher than the level in most vitamin D-containing foods and similar to the daily requirement of vitamin D recommended internationally.
Some commercially grown mushrooms are cultivated in dark indoor spaces and therefore do not contain significant amounts of vitamin D. However, certain mushroom growers expose their mushrooms to UV light to increase their vitamin D content. For example, one cup of cremini mushrooms exposed to UV light can provide a substantial amount of vitamin D. Wild mushrooms, such as morels, are also excellent sources of vitamin D2 due to their exposure to natural UV light.
Portobello mushrooms, in particular, are a good source of vitamin D. A half-cup serving can provide 100% of the recommended daily intake for vitamin D. They can be easily incorporated into various dishes, such as salads, soups, stews, burgers, meatballs, quiches, and egg dishes. Portobello mushrooms also contain other beneficial compounds, such as selenium, potassium, polysaccharides, polyphenols, and carotenoids, which may have anti-inflammatory, antioxidant, and anticancer properties.
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Vitamin D content can be increased by exposing mushrooms to UV light
Mushrooms are the only known non-animal source of vitamin D. However, many commercially grown mushrooms are cultivated in dark indoor spaces, resulting in a lack of significant vitamin D content. This is where UV light exposure comes into play as a solution to enhance their vitamin D levels.
When fresh button mushrooms are exposed to midday sunlight for 15 to 120 minutes, they can generate significant amounts of vitamin D2. The vitamin D2 content varies depending on factors such as time of day, season, latitude, weather conditions, and exposure time. For example, at midday in midsummer in Germany, sliced mushrooms exposed to sunlight for 15 minutes can contain up to 17.5 μg/100 g FW of vitamin D2, while 60 minutes of exposure yields 32.5 μg/100 g FW.
The process of increasing vitamin D content in mushrooms through UV light exposure is not limited to natural sunlight. Artificial sources of ultraviolet radiation, such as UV lamps, can also be used effectively. Different variables, including time of exposure, temperature, and UV-B radiation intensity, can be manipulated to optimize vitamin D2 production in mushrooms. For instance, ideal conditions for generating vitamin D2 from button mushroom powder were achieved using a UV-B lamp with specific parameters, resulting in a substantial concentration of 740 μg D2/g powder.
The mechanism behind the increase in vitamin D content involves the conversion of ergosterol, a compound present in mushrooms, into vitamin D through the energy absorbed from UV light. This process is similar to the production of vitamin D in human skin when exposed to sunlight. By exposing mushrooms to UV light, the ergosterol undergoes a photochemical reaction, resulting in the synthesis of vitamin D.
The benefits of UV irradiation extend beyond just boosting vitamin D levels in mushrooms. Studies have shown that the stress induced by UV exposure triggers mushroom cells to enter a protective state, leading to the production of an abundance of beneficial compounds such as antioxidants and anti-inflammatory molecules. Additionally, the combination of vitamin D and these additional compounds may have positive effects on bone density, potentially contributing to the prevention of osteoporosis.
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Mushrooms contain ergosterol, a precursor to vitamin D
Mushrooms are the only known non-animal source of vitamin D. They contain ergosterol, a precursor to vitamin D2. When exposed to ultraviolet (UV) light, either from sunlight or artificial sources, ergosterol converts to vitamin D2. This process is similar to how humans produce vitamin D by converting sunlight into a usable form.
Commercially grown mushrooms are often cultivated in dark indoor spaces, resulting in low levels of vitamin D. However, some producers are exploring ways to enhance the vitamin D content of mushrooms. For example, Mushrooms Canada has sponsored research to determine the appropriate UVB light dosage to achieve 100% RDA levels in fresh, white, and brown mushrooms. Similarly, the Mushroom Council and the Agricultural Research Service of the USDA in the USA are studying the time and dosage of UVB light treatment and its effects on vitamin D2 degradation during storage.
The vitamin D2 content of fresh mushrooms can vary depending on species and growing conditions. Dried mushrooms sold in China were found to have significant amounts of vitamin D2, with an average of 16.9 μg/g. On the other hand, fresh button mushrooms typically contain less than 1 μg/100 g, which is considered a negligible amount for meeting vitamin D requirements.
To increase the vitamin D content of mushrooms, some commercial growers expose their crops to UV light. Additionally, wild mushroom collectors may dry their harvest using hot air and store them in darkness, which can result in higher vitamin D2 levels. However, it's important to note that the vitamin D2 content may decrease with storage and cooking, so consuming fresh mushrooms before the 'best-before' date is recommended to maximize vitamin D intake.
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Mushrooms aid in the absorption of calcium and phosphorus
Mushrooms are the only known non-animal source of vitamin D. They contain a plant sterol called ergosterol, which is a precursor of vitamin D2. When exposed to sunlight or ultraviolet (UV) light, ergosterol is converted into vitamin D2. This is why mushrooms that are grown outdoors or under UV light tend to be richer in vitamin D. In fact, eating a portion of mushrooms (around 80-100g) can provide your daily vitamin D requirements. For example, one large portobello mushroom, 11-14 button mushrooms, or 4-5 chestnut mushrooms would suffice.
However, it is important to note that many commercial mushrooms are grown in dark indoor spaces, so they do not contain significant amounts of vitamin D. Additionally, the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking. Nevertheless, 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 level in most vitamin D-containing foods and similar to the daily requirement of vitamin D recommended internationally.
To enhance the vitamin D content of mushrooms, some commercial growers expose them to UV light. For instance, Mushrooms Canada has sponsored research at the Guelph Food Technology Centre (GFTC) to determine the appropriate UVB light dosage to achieve 100% RDA levels (400 IU) in fresh, white, and brown mushrooms. Similarly, the Mushroom Council and the Agricultural Research Service of the USDA in the USA are studying the time and dosage of UVB light treatment for up to four days post-harvest.
Vitamin D plays a crucial role in bone health and strength by aiding in the absorption of calcium and phosphorus. Calcium and phosphorus are essential minerals that work together with vitamin D to promote strong and healthy bones. Therefore, by consuming vitamin D-rich mushrooms, you are not only getting your daily dose of vitamin D but also enhancing the absorption and utilization of calcium and phosphorus in your body, ultimately supporting bone health.
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Frequently asked questions
Yes, portobello mushrooms contain vitamin D. They are grown under UV light or outdoors, which are the only ways to produce vitamin D in plants.
A half-cup serving of portobello mushrooms provides 100% of the recommended daily intake for vitamin D. A typical serving of around 80-100g of mushrooms will provide your daily vitamin D requirements.
No, not all mushrooms contain significant amounts of vitamin D. Commercially grown mushrooms are often grown in dark indoor spaces and do not contain significant amounts of vitamin D.
Vitamin D aids in the absorption of calcium and phosphorus, essential minerals for maintaining and strengthening bone health. Vitamin D also has protective effects on the brains of older adults and may reduce the risk of mild cognitive impairment.
