Nutrition science always brings fascinating insights, but here's a gem you might not know: mushrooms can become a significant source of vitamin D with just a bit of sunlight exposure!
Vitamin D: A Hormone Disguised as a Vitamin
Vitamin D, existing as D2 and D3, is crucial for our health, especially for bones. While D3 is animal-sourced and synthesized in our skin under sunlight, D2 comes from plants, algae, and yeast. Surprisingly, vitamin D is actually a hormone, playing a pivotal role in bone health and preventing conditions like rickets.
The Rise of Vitamin D Deficiency
Despite the eradication of rickets in the U.S., vitamin D deficiency is becoming increasingly common, and is linked to osteoporosis, falls, fractures, and even risks of Parkinson’s disease, depression, and COVID-19 complications. Hence, meeting the recommended dietary allowance (RDA) for vitamin D becomes essential.
Sunshine and Mushrooms: A Vitamin D Love Story
Stepping outside into the sunshine synthesizes vitamin D in our skin, reducing reliance on dietary sources. But, what if mushrooms could also soak up the sun to boost their vitamin D2 content? Indeed, they can! When exposed to sunlight or UV light, mushrooms synthesize vitamin D2, thanks to ergosterol, a substance akin to cholesterol in our bodies that aids in this process.
A Deep Dive into Mushroom Sunbathing
A review in the Nutrients journal explored how different UV radiation sources can enhance vitamin D2 in common mushrooms like button, oyster, and shiitake. Astonishingly, just 15 to 120 minutes under midday summer sunlight can significantly boost vitamin D2 content in mushrooms, sometimes exceeding daily requirements.
How to Sun-Soak Your Mushrooms for Maximum Vitamin D
Place mushrooms under direct sunlight for 15–120 minutes to trigger vitamin D2 synthesis.
Expose the gills to sunlight, as they contain more ergosterol, boosting vitamin D production.
Slice mushrooms to increase the surface area exposed to UV light for even more vitamin D.
Interestingly, whole oyster mushrooms can produce twice as much vitamin D as shiitakes under the same conditions. However, during less sunny seasons, UV lamps or drying mushrooms can be alternative methods to ensure they pack a vitamin D punch.
Storing Sun-Infused Mushrooms
After their sunbath, mushrooms retain significant vitamin D2 amounts if refrigerated for up to a week. Freeze-dried mushrooms exposed to UVB light show impressive vitamin D2 content, offering a viable option during winter.
Cooking with Vitamin D-Enriched Mushrooms
When it comes to cooking, pan-frying sun-soaked mushrooms for 5 minutes without oil best preserves their vitamin D content, adding a nutritious boost to your meals.
Embracing Mushrooms for Health
While the debate on vitamin D2 vs. D3 absorption continues, one thing is clear: sun-exposed mushrooms are a fantastic source of vitamin D2, alongside being rich in vitamin B, potassium, and antioxidants. This revelation opens up a world of possibilities for incorporating mushrooms into our diets, ensuring we get our daily dose of the "sunshine vitamin."
In essence, letting mushrooms bask in the sunlight not only enriches them with vitamin D2 but also turns them into a powerhouse of nutrition, highlighting an easy and natural way to combat vitamin D deficiency. So next time the sun's out, remember your mushrooms could use some sunbathing too!
References:
Harvard Health. (2008, September 1). Time for more Vitamin D. https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d
Cardwell, G., Bornman, J. F., James, A. P., & Black, L. J. (2018). A review of mushrooms as a potential source of dietary Vitamin D. Nutrients, 10(10), 1498. https://doi.org/10.3390/nu10101498
HuffPost. (2012, July 2). Beyond sunlight: Try this trick to get more D. https://www.huffpost.com/entry/mushrooms-vitamin-d_b_1635941
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