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Vitamin D deficiency is one of the most common nutritional issues out there. Lack of the “sunshine vitamin” has a link to several diseases, so maintaining healthy levels of vitamin D is crucial for good health. However, there's good news for mushroom lovers looking for a vitamin boost. Putting them in the sun drastically increases their vitamin D content.
Vitamin D deficiency is one of the most common nutritional issues out there. Lack of the “sunshine vitamin” has a link to several diseases, so maintaining healthy levels of vitamin D is crucial for good health. However, there's good news for mushroom lovers looking for a vitamin boost. Putting them in the sun drastically increases their vitamin D content.
Vitamin D is called the “sunshine vitamin” for good reason. It's because vitamin D is the only vitamin that isn't only available through food. When you're out in the sun, a substance called 7-DHC absorbs vitamin D into your skin and starts the necessary conversions so that your body can utilize this nutrient.
As a society, we often work indoors and don't really get much sunlight during the day, which is part of why vitamin D deficiencies are so common. Foods that naturally contain this vitamin include salmon, sardines, herring, tuna, cod liver, beef liver, and others in lesser amounts. Still, the sun is the most accessible and reliable source of vitamin D you can get. So why not use it to your advantage? That's where mushrooms come into play.
Other than animal-based foods, mushrooms are the next best source of vitamin D. However, you can take things to the next level by putting mushrooms in sunlight before eating.
There are many different mushroom varieties that have long been used medicinally by cultures for thousands of years. Today, their effects have been studied in relation to treating cancer, depression, and hypertension. Similar to when the sun hits your skin, when mushrooms are exposed to UV radiation, their vitamin D2 content increases significantly.
Vitamin D2 is derived from plant-based sources, while vitamin D3 comes from animals. The former gets converted to vitamin D3, though research has shown that the latter is a bit more effective for raising overall vitamin D levels. Still, this is useful to know and remains beneficial for helping to correct deficiency or maintain optimal status.
Moreover, shiitake mushrooms have been specifically shown to contain not only vitamin D2 but also vitamin D3 and even a rare form of vitamin D called vitamin D4 when exposed to sunlight. Portobello mushrooms have also been shown to contain this unique vitamin form. There's very little literature out there about vitamin D4, but it's worth looking into as we explore the relationship between mushrooms and UV light.
How to Best Use Sun-Infused Mushrooms in Your Meal
Since mushrooms are low in fat, adding a fat source like cheese or olive oil to your meal can help boost vitamin D's absorption further. Vitamin D is a fat-soluble vitamin, meaning it utilizes fat to absorb efficiently and is stored in your fat tissues so that the body can use it when it is needed.
To get the most bang for your buck, slice your mushrooms before putting them outside to create more surface area. If you don't feel like doing that, just place them out with their gills up. Letting them sit in the sun for just 15 minutes while you prepare the rest of your meal is enough to produce a noticeable effect. If you're not planning on cooking with them the same day, just store them for later use.
Vitamin D can be a tricky nutrient to get sufficient amounts of through diet and physical activity, so tips and tricks like this can be super beneficial. Next time you stock up on mushrooms, give this a try.
