Vitamin D Boost – Put Mushrooms in the Sun

Most supermarket-bought mushrooms usually contain low levels of vitamin D. However, placing it in the sun will increase its level by 10.

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Vitamin D stimulates calcium absorption and is important for muscle function. Its lack is associated with many diseases. Evidence suggests that getting enough vitamin D plays a role in the prevention of cardiovascular disorders, certain cancers, upper respiratory tract infections, multiple sclerosis, diabetes mellitus, and inflammatory bowel disease.

however, Research published in 2012 estimate that about half of the Swiss population is vitamin D deficient. The lowest levels are found in spring after a long winter period of low sunshine.

The main sources of vitamins are sunlight and diet, but nutritional sources are fairly rare. When the UVB light of sunlight hits human skin, it interacts with a protein in the skin called 7-DHC, which converts it to vitamin D. .

Recommended daily intakes of vitamin D for the general population in Switzerland range from 400 UI (children under 1 year of age) to 800 UI (adults over 60 years of age). The recommendation for ages 1 to 59 is 600UI per day.

Nutrient sources of vitamin D include sun-dried shiitake mushrooms (1600 IU per 100 grams), wild salmon (600 to 1000 IU per 100 grams), cod liver oil (400 to 1000 IU per tablespoon), canned sardines (300 IU per 100 grams) to 600 IU). Canned mackerel (250 IU per 100 grams), canned tuna (236 IU per 100 grams), farmed salmon (100-250 IU per 100 grams), regular mushrooms (76 IU per 100 grams). A small amount of egg yolk, butter and cheese. Additionally, several other foods are fortified with vitamin D.

In the list above, mushrooms stand out for being low in calories and low in saturated fat, so they’re a low risk to add to your menu. , not all mushrooms are the same when it comes to vitamin D.

Finnish study published in 1994 found relatively high vitamin D levels (120 to 1200 IU per 100 grams) in Finnish wild funnel chanterelles compared to commercially produced fresh button mushrooms (less than 40 IU per 100 grams). discovered. exposed to Many commercial mushrooms are grown in the dark.

However, deliberately exposing commercially produced fresh button mushrooms to midday sunlight for 15 to 120 minutes produces significant amounts of vitamin D, typically over 400 IU per 100 grams. Thus, 100 grams of regular button mushrooms can be converted into super mushrooms containing enough vitamin D to cover two-thirds of the recommended daily intake (600 UI for most populations).

The amount of boost depends on time of day, season, latitude, weather conditions and exposure time. Slicing mushrooms to increase the surface exposed to the sun also makes a difference. You can get a lower boost in winter.

Next time you’re out in the sun to boost your vitamin D levels, place the mushrooms in a sunny spot before heading out. Or pick up some sun-dried shiitake mushrooms.

NIH research (In English)

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