Who knew that mushrooms could be so healthy. I love mushrooms anyway but it is nice to know that they have health benefits.
(Berkeley Wellness)
Few foods contain vitamin D, so it's difficult to consume enough of it without taking a supplement. Some mushrooms, however, are a surprising source.
Vitamin D is essential for bone health and may also help protect against certain cancers, diabetes and other chronic conditions. The main dietary sources are milk, which is fortified with D, and fatty fish, such as sardines and salmon.
Mushrooms contain the precursor to vitamin D, ergosterol, which is activated by ultraviolet light, similar to how our skin makes vitamin D in response to sun. No other plant food is known to do this. But since mushrooms are typically grown indoors in the dark, most cultivated mushrooms, such as white button and portabellas, contain little if any vitamin D. Some wild mushrooms, including chanterelles, are richer in D. But, on average, you'd have to eat a lot of mushrooms to get a significant amount.
A bright idea
Over the past decade researchers have been developing ways to boost vitamin D in mushrooms by exposing them to ultraviolet light. In 2008, Monterey Mushrooms, working with the USDA, produced the first commercial line of vitamin D-rich mushrooms. They contain at least 400 IU of vitamin D per 3 ounces. The treatment does not darken the mushrooms or affect other nutrients, and the vitamin D remains stable after grilling, USDA research shows. Dole now also sells similar vitamin D-enhanced portabella mushrooms.
Most mushrooms at the market have not been zapped with UV light, however, so if you want to try them, check the labels. Monterey's UV-treated mushrooms are available in major supermarkets, but not in all states, at the same price as its regular mushrooms.
Bottom line: If you like mushrooms, these enhanced ones can help you get more vitamin D. But it’s easier and much cheaper to take a supplement. We recommend 800 to 1,000 IU of D a day.
(Berkeley Wellness)
Few foods contain vitamin D, so it's difficult to consume enough of it without taking a supplement. Some mushrooms, however, are a surprising source.
Vitamin D is essential for bone health and may also help protect against certain cancers, diabetes and other chronic conditions. The main dietary sources are milk, which is fortified with D, and fatty fish, such as sardines and salmon.
Mushrooms contain the precursor to vitamin D, ergosterol, which is activated by ultraviolet light, similar to how our skin makes vitamin D in response to sun. No other plant food is known to do this. But since mushrooms are typically grown indoors in the dark, most cultivated mushrooms, such as white button and portabellas, contain little if any vitamin D. Some wild mushrooms, including chanterelles, are richer in D. But, on average, you'd have to eat a lot of mushrooms to get a significant amount.
A bright idea
Over the past decade researchers have been developing ways to boost vitamin D in mushrooms by exposing them to ultraviolet light. In 2008, Monterey Mushrooms, working with the USDA, produced the first commercial line of vitamin D-rich mushrooms. They contain at least 400 IU of vitamin D per 3 ounces. The treatment does not darken the mushrooms or affect other nutrients, and the vitamin D remains stable after grilling, USDA research shows. Dole now also sells similar vitamin D-enhanced portabella mushrooms.
Most mushrooms at the market have not been zapped with UV light, however, so if you want to try them, check the labels. Monterey's UV-treated mushrooms are available in major supermarkets, but not in all states, at the same price as its regular mushrooms.
Bottom line: If you like mushrooms, these enhanced ones can help you get more vitamin D. But it’s easier and much cheaper to take a supplement. We recommend 800 to 1,000 IU of D a day.
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