Believe it or not, mushrooms make vitamin D from the sun, just like our bodies do.
Mushrooms and Vitamin D
Mushrooms and humans react the same way when exposed to the sun. Not only are mushrooms the only plant source of Vitamin D; they are also able to increase their natural Vitamin D content with exposure to the sun. Just like us and just as it happens in our bodies.
Exposed to the sun’s UV light, mushrooms convert their abundant ergosterol to ergocalciferol (vitamin D2) through the action of sunlight (much like our own skin), and they continue to do so even after they are harvested. Now that’s magic mushrooms for you!
Why does this matter in sunny South Africa?
More and more South Africans are becoming vitamin D deficient, even with our abundance of sunshine, because we no longer play or work outside and, when we are outside, we cover our skin with high factor sunscreens. Winter sun exposure is even less!
Why is vitamin D important to us?
Vitamin D helps your body absorb calcium and phosphorus, important for building and keeping strong bones and preventing bone disorders and bone loss (osteoporosis).
A study conducted by the University of Sydney in July 2013 assessed the vitamin D levels generated when a serving of mushrooms (100g) is exposed to direct midday sunlight. Button mushrooms had 10 mcg of vitamin D after 1 hour in the sun, while the bigger brown mushrooms took about 2 hours to reach 10 mcg of vitamin D, the daily amount recommended for active adults.
Over the past decade, scientists have found that it takes only a modest amount of UV from the sun or special UV lamps to produce significant levels of vitamin D in mushrooms. Just 15 minutes of direct sunlight can produce 200 to 800 IU in 3 ounces of mushrooms (the daily RDA is 600 to 800 IU), regardless of type or season.
But that’s not the only reason you should grab a punnet of mushrooms today…
Mushrooms are full of phytonutrient compounds like polysaccharide-glucans, sterols, and lectins, as well as fiber, protein, and nutrients like selenium, potassium, magnesium, calcium, riboflavin, folate, niacin, vitamin B and … vitamin D.
Natural sources of Vitamin D inlcude oily fish, eggs and mushrooms and mushrooms are the only plant source of vitamin D.
So amp up your vitamin D intake today with nature’s own vitamin D factories: fresh mushrooms. Bonus is that they offer you great umami-rich flavour!
Wholewheat Toasts with Guacamole & Lemony-Fried Mushrooms
- 1 avocado, mashed
- ½ tomato, deseeded and diced
- ½ red chilli, chopped (optional)
- salt and milled black pepper
- 1 Tbs oil
- 200g button mushrooms, quartered
- 1 tsp paprika
- 1 tsp lemon zest
- 2 tsp lemon juice
- 2 slices wholewheat toast
- 1 Tbs fresh thyme or parsley, chopped
- Mix the avocado, tomato and chilli, if using, in a bowl.
- Season with salt and pepper.
- Heat the oil in a frying pan and fry the mushrooms for 3-4 minutes.
- Season with the paprika, lemon zest and juice.
- Divide the guacamole between the toasts and top with the fried mushroom mixture.
- Garnish with fresh thyme or parsley.
- Happy cooking!
DISCLAIMER: This post was sponsored by The South African Mushroom Farmers’ Association. The South African Mushroom Farmers’ Association provided me with this recipes and associated images. All thoughts and opinions expressed herein are my own and not influenced by the developing company, and / or its affiliates, in any way. The fact is, I’m crazy about mushrooms, and want to shout it from the rooftops anyway.
Phillips KM, Rasor AS. A nutritionally meaningful increase in the vitamin D in retail mushrooms is attainable by exposure to sunlight prior to consumption. Nutrition & Food Sciences 2013; 3: