As summer winds down and patio season fades, Canadians will be once again challenged to get the same boost of vitamin D from sunlight. But did you know that store-bought mushrooms exposed to sunlight might give you that much needed boost of Vitamin D, which for Canadians especially in the winter, could be one of the most valuable gifts nature has to offer us, not to mention one of the most delicious supplements you’ve ever eaten.
It’s important to understand why Vitamin D is important and what happens when we’re not getting enough of it.
Dangers of Low Vitamin D
Vitamin D is best known for its role in bone strength, muscle function, and calcium absorption.
Symptoms of low vitamin D are:
- Muscle pain
- Bone pain
- Increased sensitivity to pain
- A tingly, “pins-and-needles” sensation in the hands or feet
- Muscle weakness in body parts near the trunk of the body, such as the upper arms or thighs
- Waddling while walking, due to muscle weakness in the hips or legs
- A history of broken bones
- Muscle twitches or tremors
- Muscle spasms
- Bowed legs (when the deficiency is severe)
- Mood changes
Deficiency of the vitamin, however, is surprisingly widespread: more than a billion people worldwide are deficient while more than 50 per cent of the population have lower levels than what is recommended.
In Canada, 19 per cent of the population does not get enough vitamin D. It’s harder for Canadians to hit the daily recommended amount between October and March due to cold and lack of sun.
Insider Tip: For most adult women and men at least 800 to 1,000 international units (IU) per day are recommended.
Getting Enough Vitamin D
Spending time in the sun is the easiest way to hit vitamin D goals. And you don’t have to spend much time outside to hit your daily goal.
Cancer Research UK reports that Caucasian people only need nine minutes of direct exposure to midday sunshine every day year round to keep levels within the healthy range. The darker your skin, the longer you’ll need to stay in the sun to reap the same rewards. Black people should aim for 25 minutes of direct midday sun.
You can also buy vitamin D supplements, which are an easy way to fill your daily requirements. Do not take more than 1000 IU daily unless recommended by your doctor. It’s entirely possible to get too much vitamin D.
A fat-soluble nutrient, vitamin D plays a key role in the maintenance of good health and helps support a healthy immune system. It also helps the body absorb calcium, to build strong bones and teeth.
Aside from sunlight and supplements, you can also get vitamin D from food. Think fatty fish, cod liver oil, and eggs, fortified foods, and the star of the day: mushrooms.
Boost Your Mushrooms to Boost Your Vitamin D
Mushrooms contain ergosterol, a compound that, when exposed to ultraviolet (UV) light, turns into a form of vitamin D₂ that we can benefit from. Researchers have shown that placing mushrooms in direct sunlight for as little as 15 minutes can boost vitamin D levels dramatically.
70 grams of white button mushrooms contains about 12.6 IU of vitamin D. One study found that a 70-gram serving exposed to midday sun added up to 754 IU of vitamin D₂. After 30 minutes, the number jumped even higher, to over 1,100 IU. Tanning your mushrooms can help you hit your recommended intake in just one meal.
The good news is the benefits stick around. Mushrooms hold onto their vitamin D₂ content in the fridge for up to 10 days, and most of it survives cooking. Pan-frying, for example, preserves between 62 per cent and 88 per cent of the added vitamin D.
Learn more about vitamin K2 and get the most out of your supplements
While supplements are still a good option to increase your daily intake, mushrooms come with additional benefits. Mushrooms boost your immune system, lower blood pressure, improve gut health, and protect your brain and heart health.
How to Tan Your Mushrooms
- Slice mushrooms to expose more surface area (optional)
- Place mushrooms (gill-side up if unsliced) in direct sunlight between 9:30 a.m. and 3:30 p.m.
- Leave them out for 15–30 minutes (depending on the weather)
- Store in the fridge and use within a week (optional)
- Cook as usual
You can tan any store bought mushrooms. If you forage or grow mushrooms yourself, exposure to sunlight during the growth stage can dramatically increase vitamin D content without any extra work.
While you can buy vitamin D fortified mushrooms in grocery stores in the US, they’re currently unavailable in Canada.
An Easy And Effective Solution
Vitamin D deficiency is common, but the fix could come from ingredients already in your fridge. A quick sunbath can turn your mushrooms into an unexpected source of this essential nutrient.
If you know a healthy food quirk that we should be talking about, please share it with us at info@TheHealthInsider.ca or comment below.
~ Read more from The Health Insider ~
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