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Vitamin D deficiency is one of the most common nutritional problems. A deficiency of the “sunshine vitamin” has been linked to a variety of diseases, so maintaining healthy levels of Vitamin D is crucial to your health. But there’s good news for mushroom enthusiasts looking for a vitamin supplement: exposing mushrooms to the sun significantly increases their Vitamin D content.
There’s a reason why vitamin D is called the “sunshine vitamin.” It’s the only vitamin that can only be obtained through food. When you are exposed to sunlight, 7-DHC It absorbs Vitamin D into the skin and initiates the necessary conversions so that the body can utilize this nutrient.
As a society, we tend to work indoors and don’t get much sunlight during the day, which is one reason why vitamin D deficiency is so common. Foods that naturally contain this vitamin include salmon, sardines, herring, tuna, cod liver and beef liver, along with smaller amounts in other foods. However, the sun is the most convenient and reliable source of vitamin D, so why not take advantage of it? That’s where mushrooms come in.
Outside of animal foods, mushrooms are the next best source of vitamin D. However, you can get even more benefits by exposing the mushrooms to sunlight before eating them.
There are many different types of mushrooms and they have been used medicinally by cultures for thousands of years. Today, mushrooms are being studied in relation to treating cancer, depression and high blood pressure. When mushrooms are exposed to UV rays, just like the sun does to your skin, their Vitamin D2 content increases significantly.
Vitamin D2 comes from plants, while Vitamin D3 comes from animals. The former is converted to Vitamin D3, but studies have shown that the latter is a bit more effective at raising your overall Vitamin D levels. Still, it’s good to know and can help you correct a deficiency or maintain an optimal state.
Additionally, shiitake mushrooms have been found to contain Vitamin D2 as well as Vitamin D3, and when exposed to sunlight, a rare form of Vitamin D called Vitamin D4. Portobello mushrooms have also been found to contain this unique vitamin. There is very little literature on Vitamin D4, but it is worth looking into when looking into the relationship between mushrooms and UV rays.
How to make the most of sun-soaked mushrooms in your diet
Mushrooms are low in fat, so adding a source of fat, such as cheese or olive oil, to your diet can further increase your absorption of Vitamin D. Vitamin D is a fat-soluble vitamin, which means it is efficiently absorbed through fat and stored in fatty tissue so your body can use it when it needs it.
For best bang for your buck, slice the mushrooms before putting them out to increase their surface area. If you don’t want to do that, put them out with the gills facing up. Simply put the mushrooms in the sun for 15 minutes while you prepare the rest of your meal for visible results. If you don’t plan on cooking them that day, store them for later.
Vitamin D can be a difficult nutrient to get in sufficient amounts through diet and exercise, so tips and tricks like these are extremely useful. Try this out the next time you stock up on mushrooms.
