Michael Davis
Vitamin D deficiency is a public health issue, with low dietary vitamin D intakes being a contributing factor. Vitamin D has been linked to numerous health benefits, from improving immune systems to enhancing bone resilience. Mushrooms are a type of fungus that contains a substance called ergosterol, which can be transformed into vitamin D with exposure to ultraviolet light. The vitamin D2 produced by mushrooms has good stability during cooking and processing and can be a good dietary source of vitamin D.
| Characteristics | Values |
|---|---|
| Mushrooms with vitamin D | Agaricus bisporus, oyster mushrooms, shiitake mushrooms, chanterelles, morels, maitake, cremini, enoki, and more |
| Vitamin D type | D2 (ergocalciferol) |
| Other names | Sunshine vitamin, sunshine |
| Vitamin D content | Up to 1200 IU of vitamin D per 3.5-ounce serving for fresh wild mushrooms; less than 40 IU for mushrooms grown in dark conditions; up to 400 IU for button mushrooms exposed to sunlight |
| Vitamin D content in dried mushrooms | About 600 IU of vitamin D2 per 3.5 ounces if stored in dark, cool, dry conditions for up to 6 months |
| Factors affecting vitamin D content | Time of day, season, latitude, and duration of UV exposure |
| Vitamin D retention | Refrigeration at 2–4 °C; vitamin D2 is stable during cooking and processing |
| Health benefits | Enhancing the immune system, improving bone resilience, reducing risk of multiple sclerosis, certain cancers, and diabetes |
| Vitamin D deficiency | A global health concern, with rates as high as 47.9% globally and 31% in Australia |
| Other sources of vitamin D | Salmon (5.4 μg/100 g), eggs (5.9 μg/100 g), animal foods (mainly D3), and fortified foods |
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What You'll Learn
Vitamin D2 and D3
Vitamin D is an essential nutrient with a range of health benefits, from boosting the immune system to improving bone resilience. Vitamin D deficiency has been linked to various ailments, including multiple sclerosis, certain cancers, and diabetes. While vitamin D supplements and fortified foods are common ways to increase intake, some people prefer to obtain it naturally through their diet.
Mushrooms are a unique food source as, unlike plants or animals, they are a type of fungus that contains ergosterol, a substance similar to cholesterol. When exposed to ultraviolet (UV) radiation, ergosterol in mushrooms is converted into vitamin D2, also known as ergocalciferol. This is the most common form of vitamin D found in mushrooms, although smaller amounts of vitamin D3 and D4 are also present.
Vitamin D2 from mushrooms is a valuable source of this nutrient for vegetarians and vegans, who may otherwise rely on animal-based or synthetic sources. Studies have shown that vitamin D2 from mushrooms is as effective as vitamin D3 from supplements in boosting the biologically active form of the vitamin in the body. This makes mushrooms an important tool in addressing vitamin D deficiency, which affects a significant portion of the global population.
The amount of vitamin D in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while mushrooms grown in darkened conditions typically contain less than 40 IU. Exposing mushrooms to UV light, either from the sun or a UV lamp, significantly increases their vitamin D content. Some manufacturers treat mushrooms with UV light to enhance their nutritional profile, and these products may be labelled as "UV-treated" or "rich in vitamin D".
It is important to note that not all commercially grown mushrooms contain vitamin D, as many are grown in dark, controlled environments. When purchasing mushrooms as a source of vitamin D, it is essential to check the packaging to ensure they have been exposed to UV light. Additionally, cooking mushrooms in fat, such as oils, can cause the vitamin to leach out due to its fat-soluble nature.
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Mushrooms exposed to UV light
Mushrooms are the only non-animal food source that provides a notable amount of vitamin D. Wild mushrooms, in particular, contain four times the daily value of vitamin D in just a 3.5-ounce serving. The commonly consumed white button mushrooms, on the other hand, are grown in the dark and have negligible amounts of vitamin D2. However, when exposed to UV radiation, they become an abundant source of vitamin D2.
The conversion of provitamin D2 to previtamin D2, and subsequently to vitamin D2, is well documented in mushrooms exposed to UV light. Shiitake mushrooms, for instance, not only produce vitamin D2 but also generate vitamins D3 and D4. Interestingly, drying shiitake mushrooms in the sun for 6 hours can increase their vitamin D levels by up to 460%.
Farmers can take advantage of UV-C light treatment to increase the vitamin D2 content in both the caps and stems of white and brown mushrooms. Exposing mushrooms to UV light for as little as 200 seconds can create 60 micrograms of vitamin D in 100 grams of mushrooms. This discovery has significant implications for post-harvest handling and storage, adding nutritional value to mushrooms.
The benefits of UV irradiation extend beyond vitamin D production. The stress induced by UV irradiation triggers mushroom cells to produce an abundance of antioxidants and anti-inflammatory molecules. Irradiated mushrooms are also hypothesized to be effective in preventing osteoporosis due to the combination of vitamin D and minerals that positively impact bone density.
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Vitamin D deficiency
Mushrooms are a potential source of vitamin D. When commonly consumed mushroom species are exposed to ultraviolet (UV) radiation, they can generate nutritionally relevant amounts of vitamin D. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. The recommended intake of vitamin D is 515 μg/day (200–600 IU) in Australia and New Zealand, 15–20 μg/day (600–800 IU) in the USA, and 15 μg/day (600 IU) in Europe.
Vitamin D is a fat-soluble nutrient essential for bone development and maintenance. It helps the body absorb calcium, magnesium, and phosphate. A deficiency in vitamin D can lead to various complications, most notably rickets in children and osteoporosis in adults. Other health risks associated with vitamin D deficiency include an increased risk of cancer, cardiovascular disease, diabetes, autoimmune disorders, and depression.
The evaluation of vitamin D deficiency typically involves a 25-hydroxyvitamin D blood test, with levels below 20 ng/mL indicating deficiency and levels between 20 and 30 ng/mL suggesting insufficiency. Treatment for vitamin D deficiency includes supplementation with vitamin D2 or D3, tailored to the severity of the deficiency, along with dietary modifications and adequate sun exposure. However, it is important to note that getting too much vitamin D can lead to toxicity, causing nausea, vomiting, poor appetite, constipation, weakness, and weight loss.
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Mushrooms as a vegan source of vitamin D
Mushrooms are a type of fungus that contains a substance called ergosterol, which is structurally similar to cholesterol found in animals. When exposed to ultraviolet (UV) radiation, ergosterol is converted into vitamin D2, a form of vitamin D found only in plants. Vitamin D2 is the most common form of vitamin D in mushrooms, with lesser amounts of vitamins D3 and D4.
Mushrooms are a potential source of vitamin D for vegans and vegetarians, who may otherwise rely on dietary supplements or animal-based sources for their vitamin D intake. Vitamin D deficiency is a global health concern, affecting up to 72% of the population in some regions. Low dietary vitamin D intake is a contributing factor, as few foods naturally contain this nutrient.
Edible mushrooms, such as Agaricus bisporus (button mushrooms), can produce over 100% of the recommended daily intake of vitamin D (10 μg/day) when exposed to UV light. For example, a 75g serve of UV-exposed Agaricus bisporus contains 18 μg of vitamin D. Other commonly consumed mushrooms include oyster mushrooms (Pleurotus) and shiitake mushrooms (Lentinula edodes), which together with Agaricus bisporus, make up about three-quarters of worldwide mushroom consumption.
The amount of vitamin D in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while mushrooms grown in darkened conditions, such as white button, shiitake, and oyster mushrooms, contain less than 40 IU. However, exposing these mushrooms to sunlight or a UV lamp can significantly increase their vitamin D content. Mushrooms treated with UV lamps can produce even higher amounts of vitamin D than those exposed to natural sunlight.
It is important to note that not all commercially grown mushrooms are exposed to UV light and may contain little to no vitamin D. Therefore, consumers should check the packaging to determine the vitamin D content of the mushrooms they purchase. Additionally, cooking mushrooms in fat, such as oils, can cause the vitamin to leach out due to its fat-soluble nature.
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Vitamin D retention in cooked mushrooms
Mushrooms are a potential source of dietary vitamin D, with the most common form being vitamin D2, and lesser amounts of vitamins D3 and D4. Vitamin D2 is generated when mushrooms are exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp. While cooking mushrooms can reduce their vitamin D2 content, some cooking methods result in better retention than others.
A study on the effect of household cooking on the retention of vitamin D2 in UV-irradiated, air-dried button mushrooms (Agaricus bisporus) found that frying and baking resulted in significantly higher vitamin D2 retention compared to boiling. The study tested three cooking methods: frying (5 minutes), baking (10 minutes at 200°C), and boiling (20 minutes at 90°C). The high retention of D vitamers (≥95%) was observed after cooking, with frying and baking retaining significantly more vitamin D2 than boiling.
Another study examined the vitamin D2 content in wild chanterelle mushrooms after cooking. It found that frying without oil for 5 minutes retained 88% of the vitamin D2 content, while boiling in water for 20 minutes or oven-baking for 10 minutes retained 62-67%. These results indicate that the duration of cooking and the cooking method may significantly impact vitamin D2 retention in mushrooms.
The true retention of vitamin D2 in mushrooms after cooking can vary depending on the characteristics of each mushroom and its original vitamin D2 content. For example, lung oyster mushrooms have high levels of vitamin D2, but their true retention after heat processing is relatively low (64.3 ± 30.9% for boiling, 27.0 ± 5.6% for stir-frying, and 59.5 ± 36.0% for grilling). In contrast, other studies have found that stir-frying and grilling lung oyster mushrooms resulted in similar vitamin D2 retention levels as boiling, with no significant difference between the cooking methods.
Overall, while cooking mushrooms can reduce their vitamin D2 content, certain cooking methods, such as frying and baking, result in higher retention rates compared to boiling. The duration of cooking and the specific type of mushroom may also play a role in vitamin D2 retention. More studies are needed to fully understand the impact of cooking on vitamin D2 levels in mushrooms and to optimize cooking methods for maximum vitamin D2 retention.
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Frequently asked questions
Mushrooms that have been exposed to sunlight or ultraviolet light are rich in vitamin D. Wild mushrooms like chanterelles and morels are fresh sources of vitamin D. Common edible mushrooms like Agaricus bisporus, oyster mushrooms, and shiitake mushrooms also contain vitamin D if they are exposed to UV light.
Mushrooms are a type of fungus that contains a substance called ergosterol, which is structurally similar to cholesterol in animals. When exposed to UV light, ergosterol in mushrooms gets transformed into vitamin D.
No, not all mushrooms contain vitamin D. Most commercially grown mushrooms are cultivated in the dark and hence lack vitamin D.
The amount of vitamin D in mushrooms varies based on their exposure to UV light. Fresh wild mushrooms can contain up to 1200 IU of vitamin D per 3.5-ounce serving. Mushrooms grown in the dark, like white button, shiitake, and oyster mushrooms, contain less than 40 IU. However, when exposed to sunlight, button mushrooms can produce up to 400 IU of vitamin D per 3.5-ounce serving.
