Mushroom & Vitamin D
- Rayki Goh, MSc
- Feb 21
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
MUSHROOM
Mushrooms, though often overlooked, are a fascinating part of the plant kingdom, particularly for their role as one of the few natural, plant-based sources of vitamin D. This vital nutrient is essential for maintaining strong bones and bolstering the immune system. What sets mushrooms apart is their unique ability to produce vitamin D when exposed to sunlight, a process that mirrors how human skin synthesises vitamin D upon contact with ultraviolet (UV) rays.
The mechanism behind this lies in a compound within mushrooms called ergosterol, which bears a structural resemblance to cholesterol found in animals. When mushrooms are exposed to UV light, ergosterol undergoes a transformation, converting into vitamin D2, also known as ergocalciferol. While vitamin D2 differs slightly from the D3 form synthesised by humans, it still plays a significant role in elevating vitamin D levels in the bloodstream.
It’s important to note that not all mushrooms are naturally rich in vitamin D. Wild mushrooms that grow under natural sunlight typically have higher levels of vitamin D2 compared to those cultivated commercially, often in the absence of light.
However, some commercial producers have begun exposing their mushrooms to UV light to boost their vitamin D content, making this nutrient more accessible, especially for those following plant-based diets or living in areas with limited sunlight.
The bioavailability of vitamin D2 from mushrooms is also a key consideration. Although vitamin D3, commonly found in animal products, is generally more effective at raising blood levels of the vitamin, D2 from mushrooms still contributes significantly to overall vitamin D intake. This is particularly valuable for vegetarians, vegans, or anyone looking to maintain healthy vitamin D levels during the darker months of winter.
Regular consumption of vitamin D-enhanced mushrooms offers a natural and sustainable way to support overall health, making them an excellent addition to a balanced diet.
Here are Some Scientific Facts on Mushroom & Vitamin D:
Vitamin D Content: Mushrooms exposed to UV light can produce between 100 and 450 IU of vitamin D2 per 100 grams. Wild mushrooms, such as chanterelles and morels, naturally contain between 200 and 600 IU per 100 grams.
Vitamin D Deficiency: An estimated 1 billion people worldwide have inadequate vitamin D levels, with about 40% of Europeans having insufficient levels.
Bioavailability of Vitamin D2: Research indicates that vitamin D2 from UV-exposed mushrooms is approximately 60-80% as effective as vitamin D3 in raising and maintaining blood levels of the vitamin.
Vegetarian and Vegan Diets: About 6% of the UK population follows a vegetarian diet, and around 1% are vegan, underscoring the importance of plant-based sources of vitamin D.
Health Impact: Adequate vitamin D levels are linked to a 20-30% reduced risk of certain diseases, including osteoporosis, cardiovascular disease, and some cancers.
Commercial Production: Studies show that commercial mushrooms exposed to UV light can increase their vitamin D2 content by up to 400% compared to those grown without light exposure.
Consumption: To boost vitamin D intake, it is recommended to consume approximately 100-150 grams of UV-exposed mushrooms daily, which can meet about 25-75% of the daily recommended intake for vitamin D.
5 Popular Dishes You Can Prepare at Home:
Creamy Mushroom Risotto – A rich and velvety dish made with Arborio rice, fresh mushrooms, and Parmesan, perfect for a comforting meal.
Mushroom Stroganoff – A vegetarian twist on the classic, featuring sautéed mushrooms in a creamy, tangy sauce, served over egg noodles.
Stuffed Mushrooms – A delightful appetiser, where large mushroom caps are filled with a savoury mixture of breadcrumbs, garlic, and herbs, then baked to perfection.
Mushroom and Spinach Frittata – A hearty breakfast or brunch option, combining mushrooms, fresh spinach, and eggs, baked until golden and fluffy.
Garlic Butter Mushrooms – A simple yet flavourful side dish, where mushrooms are sautéed in garlic butter until tender and aromatic, making an excellent accompaniment to any main course.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
