Sarah Brown
White button mushrooms are a rich source of vitamin D, especially when exposed to UV light or sunlight. They are low in sodium and can be a good substitute for red meat, helping to reduce cholesterol and improve overall health. Mushrooms are also a powerful source of ergothioneine, an antioxidant that prevents or slows cellular damage. When exposed to UV-B lamps, white button mushrooms produce vitamin D2, with the ideal conditions being a lamp with a wavelength of 280-360 nm, an irradiance of 1.36 W/m2, and a temperature of 26 °C for 10 minutes. The vitamin D2 content in white button mushrooms can vary depending on the time of day, season, latitude, weather conditions, and exposure time.
| Characteristics | Values |
|---|---|
| Vitamin D content | Less than 1 μg/100 g FW of vitamin D2 |
| Vitamin D content after UV exposure | 740 μg D2/g powder |
| Vitamin D content after sun exposure | 10 μg/100 g FW or more |
| Vitamin D content after boiling | 62% retention |
| Vitamin D content after roasting | 92% retention |
| Vitamin D content after frying | 81-88% retention |
Explore related products
What You'll Learn
White button mushrooms exposed to UV light
White button mushrooms are typically grown in the dark and contain negligible amounts of vitamin D2. However, when exposed to UV light, they become an abundant source of this essential nutrient. The process involves converting provitamin D2, which is naturally present in mushrooms, into previtamin D2, which then rapidly isomerizes to form vitamin D2.
The conversion of provitamin D2 to previtamin D2 occurs when mushrooms are exposed to UV radiation, specifically in the UV-B range of 280-360 nanometers. The ideal conditions for maximizing vitamin D2 production in button mushroom powder were achieved using a UV-B lamp with an irradiance of 1.36 W/m^2 for 10 minutes at a temperature of 26°C, resulting in a substantial yield of 740 micrograms of D2 per gram of powder.
Similarly, exposing fresh button mushrooms to midday sunlight for 15 to 120 minutes can significantly increase their vitamin D2 content, typically exceeding 10 micrograms per 100 grams, which is close to the recommended daily intake in many countries. The amount of vitamin D2 produced depends on various factors, including the time of day, season, latitude, weather conditions, and duration of exposure.
It is worth noting that the color of white button mushrooms changes to brown after UV treatment, but this effect is less noticeable in darker mushroom varieties. Additionally, the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage time and cooking methods, emphasizing the importance of consuming them before the "best-before" date to maximize their nutritional benefits.
The discovery of vitamin D2 enhancement in mushrooms through UV exposure has significant implications for human nutrition. Mushrooms are the only natural fruit or vegetable source of vitamin D, and their ability to generate substantial amounts of this nutrient through UV treatment offers a valuable dietary option, especially for those with limited sun exposure or dietary restrictions.
Mushrooms in Egg Rolls: What's the Deal?
You may want to see also
Sunlight as a source of vitamin D
Sunlight is a significant source of vitamin D, and exposure to the sun enables the skin to produce vitamin D3. When the skin is exposed to ultraviolet B (UVB) light from the sun, it triggers a chain of reactions that convert cholesterol in the skin into vitamin D3. However, it is important to note that UVB light can cause skin cancer, and excessive sun exposure poses health risks.
The production of vitamin D3 in the skin depends on various factors, including skin pigmentation, age, latitude, time of day, and season. People with darker skin have higher melanin content, requiring more sun exposure to produce vitamin D3 compared to those with lighter skin. Similarly, older individuals may need more sun exposure as their skin becomes less efficient at producing vitamin D3 with age.
The time of day and season influence the intensity and availability of sunlight, affecting vitamin D3 production. For example, in spring and summer, when the sun is higher in the sky, exposing about 25% of the body (hands, face, neck, and arms) to the sun for 8 to 10 minutes around noon is generally sufficient for lighter-skinned individuals. However, in colder regions during winter, when less skin is typically exposed, longer sun exposure may be necessary.
While sunlight is essential for vitamin D3 synthesis, it is crucial to strike a balance. Prolonged sun exposure without protection can increase the risk of skin cancer. Sunscreen use can reduce vitamin D3 formation, but it helps prevent sun damage and potential skin cancer risks. Additionally, vitamin D is stored in the body's fat cells, so consistent daily sun exposure is not necessary. The body can utilise stored vitamin D, and through hydroxylation, the liver and kidneys convert it into its active form, calcitriol, when needed.
Mushrooms: Veggie or Not?
You may want to see also
Vitamin D2 content in mushrooms
Mushrooms are a rich source of vitamin D2, which is essential for maintaining healthy blood levels of 25-hydroxyvitamin D. The vitamin D2 content in mushrooms can vary depending on several factors, including the type of mushroom, its exposure to sunlight or ultraviolet (UV) radiation, and the conditions under which it is grown and stored.
White button mushrooms, for example, have been found to contain negligible amounts of vitamin D2 when grown in the dark. However, when exposed to midday sunlight for 15 to 120 minutes, they can generate significant amounts, typically exceeding 10 μg/100 g fresh weight. The vitamin D2 content in sliced white button mushrooms exposed to midday sun in Germany was measured at 17.5 μg/100 g fresh weight after 15 minutes and 32.5 μg/100 g fresh weight after 60 minutes.
Other factors influencing vitamin D2 content in mushrooms include the time of day, season, latitude, and weather conditions. Mushrooms with higher surface areas exposed to UV radiation, such as sliced mushrooms, tend to produce more vitamin D2 than whole mushrooms. Additionally, the form of UV radiation used, such as solar radiation, UV fluorescent lamps, or pulsed UV lamps, can impact the vitamin D2 content in mushrooms.
The vitamin D2 generated in mushrooms is a result of the conversion of provitamin D2 to previtamin D2, which then isomerizes to vitamin D2. This process is similar to the production of vitamin D3 in human skin. Mushrooms may also contain smaller amounts of vitamin D3 and vitamin D4.
It is important to note that cooking mushrooms in fat, such as oils, can cause a loss of vitamin D2 due to its fat-soluble nature. However, sautéing or simmering mushrooms are ideal cooking methods for preserving their nutrient content. Overall, mushrooms are a valuable source of vitamin D2 and can contribute to meeting the daily requirement of this essential nutrient.
Preserving Chanterelles: Techniques for Mushroom Lovers
You may want to see also
Explore related products
$2.99
Health benefits of vitamin D
White button mushrooms do contain vitamin D. When commonly consumed mushroom species are exposed to a source of ultraviolet (UV) radiation, such as sunlight or a UV lamp, they can generate nutritionally relevant amounts of vitamin D. The most common form of vitamin D in mushrooms is D2. Fresh button mushrooms exposed to midday sunlight for 15–120 minutes can generate significant amounts of vitamin D2, usually exceeding 10 μg/100 g FW, which approaches the daily requirement of vitamin D recommended in many countries.
Vitamin D has several health benefits. Firstly, it helps regulate the absorption of calcium and phosphorus, which are essential for maintaining strong and healthy bones and teeth. This can prevent fragile and brittle bones that are prone to fractures and diseases. Secondly, vitamin D may reduce the risk of certain diseases, including heart diseases such as hypertension, heart failure, and stroke. It may also decrease the likelihood of severe illnesses, such as severe flu and COVID-19 infections. Additionally, vitamin D supports immune health, and low levels of it may increase the risk of infections and autoimmune diseases like rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease. Furthermore, getting enough vitamin D can help improve mood and reduce depression symptoms, and potentially aid in weight management.
To increase your vitamin D levels, you can spend time in the sun, ensuring you use sunscreen when outdoors. You can also include certain foods in your diet, such as fish, or take vitamin D supplements. Mushrooms, specifically those exposed to UV radiation, are another source of vitamin D. However, it is challenging to obtain sufficient vitamin D solely through diet, so consulting a healthcare professional for advice on supplementation may be beneficial.
Wine and Mushrooms: A Perfect Pairing Guide
You may want to see also
Cooking methods to retain vitamin D
White button mushrooms are a source of vitamin D, but the amount of vitamin D they contain depends on their exposure to sunlight or UV light. Mushrooms that are grown in the wild tend to have more vitamin D than those grown in the dark.
When it comes to cooking methods that retain vitamin D in white button mushrooms, there are a few things to keep in mind. Firstly, long periods of cooking can damage vitamin D levels. For example, frying without oil for five minutes can reduce vitamin D in mushrooms by 15%, and boiling for longer durations can reduce vitamin D content by 40%. Therefore, it is recommended to cook mushrooms for no longer than five minutes.
Sautéing quickly over high heat or simmering over low heat, such as in soups, are ideal cooking methods for preserving nutrients in mushrooms. You can also grill large portobello mushroom caps or add them to salads, omelets, scrambled eggs, stir-fries, pasta sauces, or chilis.
Additionally, the type of cooking fat used can affect vitamin D retention. Cooking mushrooms in water does not appear to affect their vitamin D content. However, cooking them in fats such as oils can cause the vitamin to leach out because it is fat-soluble. Therefore, it is best to avoid cooking methods that involve prolonged exposure to high heat and the use of oils or other fats.
Grams of Magic: Psilocybin Mushroom Weight Explained
You may want to see also
Frequently asked questions
White button mushrooms are rich in ergosterol, which means they can produce a high amount of vitamin D2 when exposed to UV light or sunlight.
The amount of vitamin D2 generated in white button mushrooms depends on the time of day, season, latitude, weather conditions, and exposure time. When fresh button mushrooms are exposed to midday sunlight for 15–120 minutes, they can generate over 10 μg/100 g FW of vitamin D2.
Slice three white button mushrooms, expose them to sunlight for at least 15 minutes, and then consume them.
