Tanning Mushrooms for a Vitamin D Boost: Nature’s Secret Superfood
Vitamin D is often called the “sunshine vitamin,” essential for bone health, immune function, and mood regulation.
One of my patients recently asked me about the idea of tanning mushrooms. So here is my review on why we should all be tanning our mushrooms.
Most do not realise that mushrooms can naturally produce vitamin D when exposed to sunlight.
Just like our skin synthesizes vitamin D from UV rays, mushrooms also undergo a transformation when “tanned.”
Here’s everything you need to know about tanning your mushrooms to increase their vitamin D content.
Why Vitamin D Matters
Vitamin D plays a crucial role in:
Calcium absorption and bone strength
Immune system support
Hormonal balance and mood regulation
Despite living in sunny Australia, many people still struggle to maintain adequate vitamin D levels, especially in winter or when spending more time indoors. One of the most common food items high in Vitamin D is eggs. Currently, they are in short supply Australia-wide. Fortunately, mushrooms offer a simple, plant-based solution.
How Do Mushrooms Produce Vitamin D?
Mushrooms contain a compound called ergosterol, which, when exposed to UV light, converts into vitamin D2. While vitamin D2 isn’t as bioavailable as D3 (primarily found in animal sources), it still provides significant health benefits and can help support overall vitamin D levels (Cardwell et al., 2018; Keegan et al., 2013).
Step-by-Step Guide to Tanning Mushrooms
Choose the Right Mushrooms
Button mushrooms, cremini, portobello, and shiitake mushrooms all contain ergosterol and can increase their vitamin D content with sun exposure.
Slice and Spread
Slice mushrooms to maximize the surface area exposed to sunlight.
Sunbathe Your Mushrooms
Place the mushrooms on a tray with the gills facing up.
Leave them in direct sunlight for 30-60 minutes, ideally between 10 AM and 3 PM when UV levels are higher (Calvo et al., 2013). Although as little as 15 minutes makes a considerable improvement to their Vitamin D content.
Store and Enjoy
After tanning, store the mushrooms in the fridge and use them within a few days.
How Much Vitamin D Do Tanned Mushrooms Provide?
Research suggests that 100g of mushrooms can produce up to 10-20 mcg (400-800 IU) of vitamin D2 after a short sunbathing session (Ko et al., 2016). Regularly including these sun-kissed mushrooms in your diet can support your daily vitamin D needs naturally.
How to Use Your Sun-Tanned Mushrooms
Add them to stir-fries, soups, and pasta dishes
Sauté with garlic and olive oil for a gut-friendly side dish
Blend into a creamy mushroom soup
Toss into salads for a nutrient boost
Gut Health Bonus
Mushrooms are not just vitamin D powerhouses; they also contain prebiotic fibres like beta-glucans that support a healthy gut microbiome. Including tanned mushrooms in your diet aligns perfectly with our February Gut Health Reset!
Ready to give mushroom tanning a go? Don’t forget to share your sunbathing mushrooms with us! 🌞🍄
References:
Keegan, R.J., Lu, Z., Bogusz, J.M., Williams, J.E., & Holick, M.F. (2013). Photobiology of vitamin D in mushrooms and its bioavailability in humans. Dermato-Endocrinology.
Calvo, M.S., Mehrotra, A., Beelman, R.B., Nadkarni, G., Wang, L., Cai, W., & Goh, B.C. (2013). A review of mushrooms as a potential source of dietary vitamin D. Journal of Nutrition.
Ko, J.K., Kim, D.G., & Jung, C.S. (2016). Effect of ultraviolet B irradiation on vitamin D2 formation in mushrooms and its bioavailability in rats. Food Science and Biotechnology.
#GutHealthReset #VitaminD #NaturallyWithLeah #HealthyGutHappyYou #FoodAsMedicine
