With winter in full swing, many people may be feeling the sting of cold and dark days. Feeling less than your optimal self? It may be a lack of vitamin D that is getting you down.
Don’t fear you can replenish your fat-soluble stores by incorporating vitamin D rich foods into your diet.
An important non-animal source of vitamin D is the mushroom. Just like humans, mushrooms have the ability to generate vitamin D when grown or placed in sunlight. Vitamin D is an important nutrient to the body because it enhances calcium absorption, which in turn strengthens your bones.
Mushrooms naturally contain ergosterol, a steroid found in fungi. When they see sunlight (or another ultra violet (UV) light source) it gets converted to ergocalciferol (D2) which the body then transforms to the active form of vitamin D (D3) known calcitriol.
One thing to note is that not all mushrooms are created equal. Mushrooms grown in the dark do not contain vitamin D. However, there are specific brands grown in UV light can generate vitamin D. Additionally, store bought mushrooms can produce vitamin D after being exposed to a short burst of ultraviolet light while still keeping their healthy look and nutrients.
A study conducted at University of Western Sydney in July 2013 showed mushrooms treated with 1-2 seconds of a pulsed UV light source can produce enough vitamin D for the daily needs of adults.
The study also found that store-bought mushrooms placed in direct midday sunlight for a couple hours generated over 20 mcg per serving.
Sun-treated mushrooms are a great source of vitamin D. Button mushrooms had 10 mcg of vitamin D after 1 hour in the sun. Bigger cup mushrooms needed about 2 hours of sunlight to reach that same number. Mushrooms in the study were treated during winter months so less time would be needed for spring and autumn. An average serving of 100 grams of mushrooms (or about three button mushrooms) can provide 100 per cent of an adult’s vitamin D requirement (10 mcg).
So next time you make a stir-fry, stew, or salad throw in some ‘shrooms to step up your daily vitamin D intake.
Sources:
http://www.powerofmushrooms.com.au/health-nutrition/health-nutrition/vitamin-d/
http://www.health.com/health/gallery/0,,20504538_5,00.html
Don’t fear you can replenish your fat-soluble stores by incorporating vitamin D rich foods into your diet.
An important non-animal source of vitamin D is the mushroom. Just like humans, mushrooms have the ability to generate vitamin D when grown or placed in sunlight. Vitamin D is an important nutrient to the body because it enhances calcium absorption, which in turn strengthens your bones.
Mushrooms naturally contain ergosterol, a steroid found in fungi. When they see sunlight (or another ultra violet (UV) light source) it gets converted to ergocalciferol (D2) which the body then transforms to the active form of vitamin D (D3) known calcitriol.
One thing to note is that not all mushrooms are created equal. Mushrooms grown in the dark do not contain vitamin D. However, there are specific brands grown in UV light can generate vitamin D. Additionally, store bought mushrooms can produce vitamin D after being exposed to a short burst of ultraviolet light while still keeping their healthy look and nutrients.
A study conducted at University of Western Sydney in July 2013 showed mushrooms treated with 1-2 seconds of a pulsed UV light source can produce enough vitamin D for the daily needs of adults.
The study also found that store-bought mushrooms placed in direct midday sunlight for a couple hours generated over 20 mcg per serving.
Sun-treated mushrooms are a great source of vitamin D. Button mushrooms had 10 mcg of vitamin D after 1 hour in the sun. Bigger cup mushrooms needed about 2 hours of sunlight to reach that same number. Mushrooms in the study were treated during winter months so less time would be needed for spring and autumn. An average serving of 100 grams of mushrooms (or about three button mushrooms) can provide 100 per cent of an adult’s vitamin D requirement (10 mcg).
So next time you make a stir-fry, stew, or salad throw in some ‘shrooms to step up your daily vitamin D intake.
Sources:
http://www.powerofmushrooms.com.au/health-nutrition/health-nutrition/vitamin-d/
http://www.health.com/health/gallery/0,,20504538_5,00.html