Laura Smith
Mushrooms are a good source of vitamin D, especially for vegans and vegetarians. When exposed to sunlight or UV radiation, mushrooms produce vitamin D2. The vitamin D2 content in mushrooms can be increased by exposing them to sunlight before cooking. This is particularly effective for store-bought mushrooms, which are usually grown in the dark and have negligible amounts of vitamin D2. Exposing them to midday sunlight for 15-20 minutes can help them form 10μg/100g of vitamin D2, which is the recommended daily dose. The vitamin D2 levels in UV-exposed mushrooms may decrease with storage and cooking, but if consumed before the 'best-before' date, they can provide a substantial amount of vitamin D2.
| Characteristics | Values |
|---|---|
| Mushrooms exposed to sunlight | Produce vitamin D |
| Type of vitamin D produced | D2 |
| Mushrooms exposed to UV-B radiation | Generate nutritionally useful amounts of vitamin D2 |
| Mushrooms exposed to sunlight or UV radiation | Good source of dietary vitamin D2 |
| Mushrooms with gills facing upwards | Produce more vitamin D than those facing downwards |
| Recommended sun exposure | 15-120 minutes |
| Vitamin D content after sun exposure | 10 μg/100 g FW |
| Sun exposure time | Depends on the time of year and the sun's intensity |
| Mushrooms with the highest vitamin D content | Shiitake, white button, and oyster mushrooms |
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What You'll Learn
- Sunlight exposure increases vitamin D2 in store-bought mushrooms
- Mushrooms are rich in vitamin D precursor, provitamin D2
- Vitamin D2 is more prevalent in mushrooms than vitamin D3
- Sunlight-exposed mushrooms are a good source of dietary vitamin D
- Mushrooms exposed to UV-B light can generate up to 40μg/1g of vitamin D
Sunlight exposure increases vitamin D2 in store-bought mushrooms
Mushrooms exposed to sunlight or UV radiation are a good source of dietary vitamin D2 because they contain high concentrations of provitamin D2. Sunlight, regular UV lamps, and pulsed UV lamps can all raise vitamin D2 concentrations to nutritional significance. However, it is important to note that pulsed UV lamps may be the most cost-efficient method for commercial production due to the low exposure time required to achieve nutritional levels of vitamin D2.
When fresh button mushrooms are exposed to midday sunlight for 15-120 minutes, they can generate significant amounts of vitamin D2, typically exceeding 10 μg/100 g FW. This is consistent with the daily requirement of vitamin D recommended in many countries. Similarly, placing sliced white button mushrooms in the midday sun for 15-20 minutes can provide the recommended daily dose of vitamin D, forming more than 10 μg/100 g.
Additionally, the vitamin D2 content in mushrooms can be further enhanced by drying and pulverizing them before exposing them to UVB light lamps. However, caution must be exercised when using UVB light lamps due to the potential risk of eye and skin damage.
Overall, sunlight exposure is an effective way to increase the vitamin D2 content in store-bought mushrooms, making them a valuable source of this essential nutrient.
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Mushrooms are rich in vitamin D precursor, provitamin D2
Mushrooms are rich in the provitamin D2 precursor, ergosterol. Provitamin D2 absorbs UV radiation between 240 and 320 nm and acts as a sunscreen. When exposed to sunlight or UV radiation, provitamin D2 is converted to previtamin D2, which then becomes vitamin D2. This process is similar to how previtamin D3 becomes vitamin D3 in human skin when exposed to sunlight.
Mushrooms exposed to sunlight or UV radiation are an excellent source of dietary vitamin D2 due to their high concentrations of provitamin D2. The vitamin D2 content of retail fresh button mushrooms sold worldwide is typically reported to be less than 1 μg/100 g FW. This is because mushrooms are usually grown in the dark, and the only time they are exposed to light is during picking under fluorescent lights, which emit little to no UV radiation.
However, when fresh button mushrooms are exposed to midday sunlight for 15-120 minutes, they can generate vitamin D2 amounts exceeding 10 μg/100 g FW, which is close to the daily vitamin D requirement in many countries. The vitamin D levels can be further increased by slicing the mushrooms and placing them gill-side up, as this allows for more surface area to be exposed to the sun.
Additionally, dried mushrooms have been found to produce even higher levels of vitamin D2 when exposed to sunlight or UV radiation. This is because the water content in fresh mushrooms can act as a barrier to UV radiation, reducing the amount of provitamin D2 that can be converted into vitamin D2. By removing the water through drying, this barrier is eliminated, allowing for more efficient vitamin D2 production.
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Vitamin D2 is more prevalent in mushrooms than vitamin D3
Mushrooms are a good source of vitamin D, specifically vitamin D2. Vitamin D2 is more prevalent in mushrooms than vitamin D3. Mushrooms are usually grown in the dark, and the only time they are exposed to light is during picking under fluorescent lights, which emit little to no UV radiation. Therefore, the vitamin D2 content of retail fresh button mushrooms is commonly reported to be less than 1 μg/100 g FW. However, when these same mushrooms are exposed to midday sunlight for 15–120 minutes, they can generate vitamin D2 levels in excess of 10 μg/100 g FW, which is higher than the daily requirement of vitamin D recommended internationally.
Vitamin D2 is the most common form of vitamin D found in mushrooms, with lesser amounts of vitamins D3 and D4. Vitamin D3 is the most common form found in animal foods. Mushrooms are rich in the vitamin D precursor ergosterol, which, when exposed to sunlight or UV-B radiation, converts to provitamin D2 and then to previtamin D2, which rapidly isomerizes to vitamin D2. This process is similar to how previtamin D3 isomerizes to vitamin D3 in human skin when exposed to sunlight.
Exposing mushrooms to sunlight or UV radiation is an effective way to increase their vitamin D2 content. Sunlight, regular UV lamps, and pulsed UV lamps can all raise vitamin D2 concentrations to nutritional significance. Pulsed UV lamps may be the most cost-efficient method for commercial production due to the low exposure time required (often 1-3 seconds) to achieve at least 10 μg/100 g FW. Additionally, sliced mushrooms exposed gill-side up form more vitamin D than whole mushrooms placed gill-side down.
Vitamin D2 from mushrooms is bioavailable to humans, and ingestion of mushrooms containing D2 has been shown to be as effective as supplemental vitamin D2 and vitamin D3 in raising and maintaining serum 25(OH)D levels. This makes vitamin D-enhanced mushrooms an important source of dietary vitamin D, especially for vegans and vegetarians.
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Sunlight-exposed mushrooms are a good source of dietary vitamin D
Vitamin D is an important consideration all year round, and vitamin D deficiency is a global pandemic. The greatest concentration of vitamin D comes from direct sun exposure, but it can also be obtained from foods that naturally contain vitamin D or from supplements. Mushrooms exposed to sunlight or UV radiation are a good source of vitamin D2, which is one of the two main dietary forms of vitamin D. The other main form is vitamin D3, which is found in animals.
Sunlight-exposed mushrooms can provide a substantial amount of vitamin D2 in a single serve. When fresh button mushrooms are exposed to midday sunlight for 15–120 minutes, they can generate significant amounts of vitamin D2, usually exceeding 10 μg/100 g FW, which is higher than the level in most vitamin D-containing foods and similar to the daily requirement of vitamin D recommended internationally. It is important to note that the amount of vitamin D2 formed can vary depending on the time of year and the intensity of the sun. Additionally, mushrooms that are chopped and placed gill-side up form more vitamin D than whole mushrooms placed gill-side down.
Exposing dried mushrooms to UV-B radiation can also generate nutritionally useful amounts of vitamin D2, although this practice is not yet widespread. Pulsed UV lamps may be the most cost-efficient method for commercial production of vitamin D-enhanced mushrooms due to the low exposure time required (often 1-3 seconds). Sunlight-exposed mushrooms offer a vegan and vegetarian-friendly source of dietary vitamin D and can be a primary source of this nutrient for those following plant-based diets.
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Mushrooms exposed to UV-B light can generate up to 40μg/1g of vitamin D
Mushrooms are a good source of vitamin D, especially for vegans and vegetarians. They are rich in the vitamin D precursor ergosterol, which is converted to provitamin D2 when exposed to sunlight or UV radiation. Provitamin D2 then rapidly isomerizes to form vitamin D2, in a similar manner that previtamin D3 isomerizes to vitamin D3 in human skin.
Mushrooms that are bought from stores are usually grown in the dark and are hence devoid of vitamin D. However, when exposed to sunlight, they can produce significant amounts of vitamin D. Sunlight is the most natural source of vitamin D, and exposing your skin to sunlight enables your body to produce its own vitamin D. However, this may not be possible for those living in regions with less sunlight, or during certain seasons.
Exposing store-bought mushrooms to sunlight or UV-B light is a great way to increase their vitamin D content. According to studies, placing white button mushrooms in the midday sun for 15–20 minutes can help them form 10μg/100g of vitamin D, which is the recommended daily dose. This can be further enhanced by chopping the mushrooms and placing them gill-side up, as this formation produces more vitamin D than whole mushrooms placed gill-side down.
Farmers and mushroom producers can take advantage of UV-B light to generate even higher amounts of vitamin D in mushrooms. When fresh mushrooms are exposed to UV-B light, they can produce up to 40μg/1g of dried mushrooms, providing four-fifths of the daily recommended dosage of vitamin D. This method of using UV-B light to enhance the vitamin D content in mushrooms is a potential commercial practice that can be widely adopted in the future.
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Frequently asked questions
Yes, exposing store-bought mushrooms to sunlight or UV radiation increases their vitamin D content.
Exposing mushrooms to 15-120 minutes of midday sunlight can help them form 10μg/100g of vitamin D, which is the recommended daily dose.
Shiitake, maitake, button, and oyster mushrooms are all good options.
Slicing the mushrooms and placing them gill-side up in the sun will help them produce more vitamin D than leaving them whole and gill-side down.
Yes, exposing dried mushrooms to UV-B radiation or UV lamps can also increase their vitamin D content.
