Vitamin D is more than just a “vitamin”—it’s a powerhouse that plays a crucial role in bolstering our immune system and supporting overall metabolism.
Did you also know- vitamin d is actually NOT a vitamin at all?! Its a hormone, a secosteroid (which is a steroid with a broken ring) hormone to be precise, which exerts neurosteroid-like properties. But for the purpose of this blog, and to keep things simple, we’ll call it vitamin D. What’s even more exciting is that you can find this essential nutrient in delightful mushrooms. And believe it or not, there’s a simple trick to ramp up their vitamin D levels: just give them a little sunlight!
Many of us are stuck in a routine of not getting enough sunshine, especially during the shorter days of autumn, winter, and spring. When sunlight kisses our skin, it triggers our body’s natural process to produce vitamin D. However, if you live in northern or southern regions, you might experience the sluggish effects of low vitamin D levels as the seasons change. But fear not—there’s a delicious and fun way to up your vitamin D intake! Have you ever considered cultivating your own vitamin D-rich mushrooms?
It’s a breeze! By just exposing store-bought or homegrown varieties like shiitake, maitake, or button mushrooms to sunlight, you can significantly boost their vitamin D content. Personally, I find organic homegrown shiitake mushrooms to be the crème de la crème.
Here’s the exciting part: the vitamin D levels these mushrooms gain can last over a year! And if you slice and dry them in the sun, the results are even more impressive. Slicing increases their surface area, allowing them to soak up an extraordinary amount of vitamin D when left outdoors.
If you live in southern latitudes (like we do here in Tasmania), the months from December to February are especially ideal for making vitamin D-enriched mushrooms. Still, you can harness this year-round—summer obviously brings the highest UV levels.
Low vitamin D levels are taken seriously by many healthcare professionals, as severe deficiencies can lead to conditions like rickets and can even be linked to diseases such as cancer due to compromised immunity. A robust immune system relies on adequate vitamin D levels.
When it comes to commercial vitamin D sources, the most common include vitamin D3 (cholecalciferol) sourced from sheep’s wool, pigskin, and fatty fish.
Interestingly, both mushrooms and animal skins have the power to synthesise vitamin D when exposed to sunlight. Mushrooms contain ergosterol, which transforms into ergocalciferol (provitamin D2) when hit by UVB light, while mammalian skin produces cholecalciferol (D3) under UV light. So, which one should you prefer: Vitamin D3 or D2? According to an article in the New England Journal of Medicine, our bodies can convert both forms into usable vitamin D. One notable perk of vitamin D3 is its stability in the bloodstream for weeks, whereas vitamin D2 only lasts a few days. However, if you’re regularly taking vitamin D supplements, both forms are equally advantageous.
Mushrooms aren’t just about their vitamin D content; they offer a treasure trove of health benefits, including immune-supporting beta-glucans, antioxidant-packed ergothioneines, nerve growth boosters for your brain, and antimicrobial agents that help combat viruses. But today, let’s shine the spotlight on vitamin D.
If the thought of obtaining vitamin D3 from animal sources seems daunting, mushrooms provide a compassionate and delicious alternative. They furnish a vegan-friendly source of vitamin D, making it easy to cultivate your own by soaking them in natural sunlight. While mushrooms grown indoors often miss out on vitamin D, giving them proper sun exposure unlocks their potential.
In our exploration of organically grown shiitake mushrooms, we discovered fascinating findings. Starting with a baseline of 100 IU/100 grams, we experimented with three batches from the same crop. One set was dried indoors, while the other two basked in sunlight in different orientations—one with gills up and the other with caps up. Who was the big winner? The batch dried with gills facing the sun for two days, skyrocketing its vitamin D content to an astounding 46,000 IU/100 grams, whereas the stems only had about 900 IU. Surprisingly, vitamin D levels began to drop after three days, probably due to overexposure. What intrigued me the most was that almost a year later, our tested mushrooms retained a significant level of vitamin D2. While initial levels may drop over time, this aligns with other research, showing that you can create a sustainable source of this vital vitamin—and enjoy delicious mushrooms—throughout the seasons.
So, just how much vitamin D can 100 grams of fresh mushrooms generate from sunlight? A considerable amount, especially when you dry, grind, and expose them to UVB light. Everything points toward a promising way to enhance our health! When mushrooms are sliced, they reveal even more ergosterol to the sun’s rays. Imagine this: just 12 hours of sun exposure to shiitakes with gills facing up can yield a whopping 46,000 IU of vitamin D! The potential is nearly limitless—so why not embrace the power of sunlight and mushrooms for your health?
Unlock the secret to harnessing the sun’s power with mushrooms!
Here’s a simple guide to enhance your health with delicious, vitamin D-rich fungi:
1) Start by sourcing fresh, Organic mushrooms—think shiitake, maitake, button, oyster, shimeji, or whatever you fancy!
2) Pick a sunny summer day and slice the mushrooms into even pieces. Lay them out on a tray, making sure they soak up the sun’s rays from 10 am to 4 pm for optimal effect.
3) As the sun sets, protect your precious mushrooms by covering them with cardboard, shielding them from nighttime moisture.
4) On the next clear day, repeat the sun exposure ritual from 10 am to 4 pm.
5) When they’re done sunbathing, check their dryness. If needed, use a food dehydrator until they’re crispy.
6) Store your perfectly dried mushrooms in a glass jar or sealed container. For added moisture protection, toss in a tablespoon of uncooked rice—this little trick will help maintain their freshness for over a year!
7) For a daily boost, take about 10 grams, roughly a small handful. Soak them in water for an hour to rehydrate—they’ll plump up beautifully and be ready for your favourite dishes!
Now, you might wonder—just how much vitamin D from these mushrooms gets into my bloodstream? A study at the University Medical Centre in Freiburg, Germany, took this question head-on. They compared two groups: one took a vitamin D2 supplement, while the other enjoyed vitamin D-enriched mushrooms four times a week for five weeks. Using UV-exposed button mushrooms packed with 20,000 IU per 100 grams, participants indulged in around 120 grams of these magic mushrooms (about a quarter pound or a handful).
The results? Both groups showed similar increases in their serum vitamin D levels, reaching about 50 nmol/L—a healthy baseline! Health experts generally recommend keeping your vitamin D levels between 50 and 125 nmol/L of 25-hydroxyvitamin D to stay thriving.
Mushrooms are not just a fantastic source of vitamin D—they’re true superfoods brimming with health benefits. Whether you’re growing your own or foraging wild edibles, don’t miss the chance to boost your wellness with these incredible fungi!
For more insight, check out: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/