Emily Johnson
Mushrooms are the only non-animal food source that contains vitamin D. They are rich in a provitamin or ergosterol (precursor) that is converted into vitamin D when exposed to the sun's UV radiation, much like human skin. However, not all mushrooms are created equal when it comes to their vitamin D content. Wild mushrooms tend to have higher levels of vitamin D compared to commercially grown varieties, which are often cultivated in the dark. Certain species, such as chanterelles and oyster mushrooms, are known for their higher vitamin D content. The amount of vitamin D in mushrooms can also vary depending on cultivation practices and the physical characteristics of each mushroom variety. While mushrooms can be a good source of vitamin D, it can be challenging to determine their exact vitamin D content without specialized equipment, and the availability of vitamin D-rich mushrooms in grocery stores may be limited.
| Characteristics | Values |
|---|---|
| Types of Vitamin D | Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol) |
| Vitamin D2 found in | Fungi, edible mushrooms, and some dietary supplements |
| Vitamin D3 found in | Animal or algal sources and some dietary supplements |
| Mushrooms with high levels of Vitamin D2 | Cantharellus cibarius, Chanterelles, Boletus edulis, Lung Oyster, Termite, Hygroscopic Earthstar, Shiitake, Abalone, and Wild Mushrooms |
| Mushrooms with low levels of Vitamin D2 | White button mushrooms, Bhutan, Enokitake, Portabella (Agaricus bisporus), and Common white-button |
| Factors influencing Vitamin D levels in mushrooms | Cultivation practices, precursor (ergosterol) content, and physical characteristics of each mushroom variety |
| Other nutrients in mushrooms | Selenium, fiber, and B-vitamins |
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What You'll Learn
- Mushrooms are the only non-animal source of vitamin D
- Vitamin D2 is the form of vitamin D found in mushrooms
- Wild mushrooms tend to contain more vitamin D than cultivated mushrooms
- Vitamin D content in mushrooms can be increased through exposure to sunlight or UV radiation
- Mushrooms are a good source of other nutrients such as selenium, fibre and B-vitamins
Mushrooms are the only non-animal source of vitamin D
Vitamin D is an essential nutrient that approximately one billion people worldwide struggle to obtain in adequate amounts. The greatest concentration of vitamin D comes from direct sun exposure, with 50-90% of our vitamin D derived from the sun, and the remainder obtained from food or supplements.
Mushrooms, when exposed to sunlight or ultraviolet light, can be a good source of vitamin D. However, not all mushrooms contain vitamin D. Wild mushrooms are more likely to contain vitamin D, as they have access to sunlight, whereas commercially grown mushrooms are often grown in the dark and therefore lack vitamin D. Even when grown in lit conditions, specific types of light, such as ultraviolet light, are required to produce vitamin D-rich mushrooms.
Some varieties of mushrooms that have been found to contain higher levels of vitamin D include chanterelles, Cantharellus cibarius, Boletus edulis, abalone, lung oyster, termite, and hygroscopic earthstar mushrooms. It is important to note that the vitamin D content can vary widely, even within the same species of mushroom.
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Vitamin D2 is the form of vitamin D found in mushrooms
Mushrooms are the only non-animal food source that contains vitamin D. They are rich in a provitamin called ergosterol (also known as previtamin D2 or provitamin D2) which converts to vitamin D when exposed to sunlight or ultraviolet light, much like human skin. This process can also be replicated artificially using ultraviolet light.
Vitamin D2, or ergocalciferol, is one of the two major types of vitamin D, the other being vitamin D3, or cholecalciferol, which is primarily found in animal or algal sources. Vitamin D2 is the form of vitamin D that is found in mushrooms.
While all mushroom species contain ergosterol, the amount varies widely. For example, white button mushrooms have low levels of vitamin D2, with only 0.21μg/100g, whereas chanterelles have much higher levels, with 29.82μg/100g. Similarly, raw Bhutan, enokitake, and shiitake mushrooms have low levels of vitamin D2, ranging from 0.06 to 0.17 μg of vitamin D2 per 100 g. In contrast, lung oyster mushrooms have extraordinarily high levels of vitamin D2, with 15.88 μg per 100 g.
It is important to note that not all commercially grown mushrooms contain vitamin D, as most are grown in the dark. Therefore, it is recommended to check the nutrition facts on the packaging to ensure you are purchasing vitamin D-rich mushrooms.
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Wild mushrooms tend to contain more vitamin D than cultivated mushrooms
Mushrooms are a source of vitamin D, which is essential for health. Vitamin D is typically produced by the body when the sun's rays touch the skin. Mushrooms, similarly, increase their vitamin D content when exposed to sunlight or ultraviolet light. However, most commercially grown mushrooms are cultivated in the dark and thus lack vitamin D. Even when grown in lit conditions, specific forms of light, such as ultraviolet light, are required to stimulate vitamin D production in mushrooms.
Wild mushrooms tend to contain more vitamin D than their cultivated counterparts due to their exposure to natural light. For example, wild edible Finnish funnel chanterelle mushrooms (Cantharellus tubaeformis) sampled in late summer and early autumn were found to have significantly higher levels of vitamin D2, ranging from 3 to 30 μg D2/100 g fresh weight (FW), compared to less than 1 μg D2/100 g FW in button mushrooms commonly purchased from retail outlets. Other wild mushrooms, such as Cantharellus cibarius and Boletus edulis, have also been found to contain substantial amounts of vitamin D2.
The vitamin D content in mushrooms can be enhanced through deliberate exposure to sunlight or ultraviolet light. For instance, fresh button mushrooms exposed to midday sunlight for 15 to 120 minutes can generate substantial amounts of vitamin D2, often exceeding 10 μg/100 g FW. Similarly, freeze-dried button, shiitake, and oyster mushrooms exposed to UV-B radiation produced higher levels of vitamin D2 compared to hot air-dried mushrooms.
It is worth noting that vitamin D2, the form found in mushrooms, may not be as effective as vitamin D3, which is primarily produced by animals and algae. Nonetheless, studies have shown that vitamin D2 from mushrooms is still effective in boosting the biologically active form of the vitamin in the body. Therefore, mushrooms, especially wild mushrooms with higher vitamin D2 content, can be a valuable source of this essential nutrient for vegetarians and vegans.
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Vitamin D content in mushrooms can be increased through exposure to sunlight or UV radiation
Mushrooms are the only significant source of vitamin D in the produce department, as no other fruits and vegetables contain enough of this nutrient. However, not all mushrooms contain vitamin D. Only those exposed to sunlight or ultraviolet light before packing do. Like human skin, the penetrable tissue of mushrooms responds to light by increasing their vitamin D content when exposed to sunlight.
When mushrooms are exposed to ultraviolet (UV) light, they convert a compound called ergosterol into ergocalciferol, also known as vitamin D2. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D3 is the most common form in animal foods.
Fresh button mushrooms exposed to midday sunlight for 15 to 120 minutes generate significant amounts of vitamin D2, usually over 10 μg/100 g FW, which is the daily requirement of vitamin D recommended in many countries. The amount of vitamin D2 generated depends on the time of day, season, latitude, weather conditions, and exposure time. Sun-exposed sliced mushrooms produce more vitamin D2 than whole mushrooms from the same amount of UV radiation exposure.
Commercial growers use UV lamps post-harvest for practical reasons. They carefully regulate UV exposure to ensure optimal conditions for vitamin D production. In commercial settings, some mushroom producers utilize controlled environments and artificial UV light to enhance vitamin D synthesis in mushrooms.
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Mushrooms are a good source of other nutrients such as selenium, fibre and B-vitamins
Mushrooms are a good source of selenium, fibre, and B-vitamins, in addition to vitamin D. Selenium is an essential mineral that plays a key role in maintaining thyroid function and boosting immunity. Fibre, on the other hand, aids in digestion and promotes a healthy gut, while B-vitamins are crucial for energy metabolism and overall health.
While all mushrooms contain some amount of these nutrients, the levels can vary depending on the species and growing conditions. Wild mushrooms, for example, tend to have higher levels of vitamin D due to their exposure to sunlight. Chanterelle mushrooms, in particular, have been found to have significantly higher levels of vitamin D, with 29.82μg/100g, compared to white button mushrooms, which contain only 0.21μg/100g.
Lung oyster mushrooms and termite mushrooms are also noteworthy for their high vitamin D content, with lung oyster mushrooms containing 15.88 μg per 100 g and termite mushrooms containing 7.15 μg per 100 g. Additionally, wild mushrooms like Cantharellus cibarius, chanterelles, and Boletus edulis have been found to have high amounts of vitamin D2, ranging from 10.7 μg to 58.7 μg per 100 g.
It is worth noting that the vitamin D content in mushrooms is influenced by their exposure to sunlight or ultraviolet light. Mushrooms, like human skin, can synthesize vitamin D when exposed to sunlight or UV radiation. This has led to innovative practices, such as the use of ultraviolet light by certain growers, to produce vitamin D-rich mushrooms commercially.
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Frequently asked questions
Mushrooms contain vitamin D2, also known as ergocalciferol. This is different from vitamin D3, or cholecalciferol, which is primarily found in animal or algal sources.
Mushrooms are the only non-animal food that can make vitamin D. They contain a provitamin or ergosterol (precursor) that is converted into vitamin D when exposed to the sun’s UV radiation, similar to how human skin synthesizes vitamin D when exposed to sunlight.
Most commercially grown mushrooms are cultivated in the dark and therefore do not contain vitamin D. Wild mushrooms are more likely to contain vitamin D, as they have been exposed to sunlight. Some varieties of wild mushrooms that contain high levels of vitamin D include Cantharellus cibarius (chanterelles), Cantharellus cibarius, and Boletus edulis.
