Millions of Australians are believed to have inadequate levels of vitamin D, a problem exacerbated by the increased use of sunscreen which blocks the sun’s rays, nature’s natural source of vitamin D. Health issues caused by insufficient levels include high blood pressure and increased risk of breast, kidney and prostate cancer and rickets. When my GP advised me recently that my Vitamin D levels were too low, I was a little surprised, until I thought it through and realised that I'm really not spending enough time outdoors these days, and when I do go outside briefly I tend to slather on the sunscreen. 'Eat more mushrooms,' said the doctor. I told him that I do eat plenty of mushrooms, actually mushrooms are one of my most favourite fresh ingredients and I always pop some into the market basket when shopping. Our bodies need Vitamin D in order to use calcium and produce healthy muscles and bones, and regulate the levels of calcium in the blood. Vitamin D deficiency can result in bone and muscle issues such as rickets or osteoporosis, and can contribute to an increased risk in developing heart disease, mental illnesses such as schizophrenia, type 1 and 2 diabetes, multiple sclerosis, colon cancer and autoimmune diseases (!). Vitamin D deficiency is not uncommon in Australia (particularly in the southern states), possibly because people like me are afraid of developing skin cancer from the Ultraviolet (UV) radiation from the sun. Of course sunshine is the best natural source of Vitamin D, but is also the primary cause of skin cancer. So, if we can't spend time in the sun during the day, especially in winter, we need to look to other ways of introducing Vitamin D to our system. Enter a balanced and healthy diet. The main dietary sources of Vitamin D in Australia are foods such as margarine, canned fish (salmon and herrings). eggs, lean meat, liver, butter and cheese. Mushrooms that grow in the wild are naturally high in vitamin D (but we need to take care when picking any wild mushrooms), and cultivated mushrooms that are exposed to light also contain vitamin D. There has been an interesting and (I think) exciting development in the world of mushrooms. Allow me to elaborate. Not unlike the human body, mushrooms can convert the sun’s rays into vitamin D. According to a rather technical explanation from the Australian Mushroom Growers, 'when sunlight hits the surface of the mushroom it stimulates the conversion of a substance called ergosterol (a component of the mushroom cell walls) to vitamin D2. When consumed, this vitamin D2 converts to the active form of vitamin D via the liver and the kidneys'. The good news is that growers are now mimicking nature and exposing mushrooms to a short burst of ultraviolet light to generate vitamin D. A series of experiments undertaken since 2005 examined the effect of light on vitamin D2 production in mushrooms. By using UV light in the growing process to stimulate consistent levels of vitamin D, the experiments successfully replicated nature. In 2010, the University of Western Sydney completed a 'light exposure trial' and concluded that mushrooms can easily reach the Australian daily Adequate Intake levels of vitamin D in a single 100g serve. This study also showed that vitamin D is stable and well absorbed from the mushroom. Vitamin D mushrooms are now available in stores throughout Australia. Mushroom growers are using a pulsed UV light as part of the production process in order to trigger the generation of vitamin D. After they are picked, mushrooms are placed on a conveyor belt and passed under pulsed light for one to two seconds. This small amount of light is able to produce vitamin D2 levels of at least 10 mcg (400 IU), the amount recommended each day for adults 51-70 years. This is a good thing! Consumers can also enrich store bought or home-grown mushrooms by placing them in direct sunlight for one to two hours. My friend, accredited nutritionist and author, Catherine Saxelby, says 'Here is a food that now has the capacity to supply high quality vitamin D , similar in status to cod liver oil or oily fish. This has been verified by separate testing and is correct.' Around 100g of mushrooms provides our daily needs... A video interview about mushrooms and Vitamin D... 'Fast Ed' Halmagyi, author and TV chef, talks with healthy eating expert and Accredited Practicing Dietitian, Glenn Cardwell, about ways to tackle Vitamin D deficiency. Video appears courtesy of Australian Mushroom Growers. An hour in the sun... Australian growers are now producing and selling Vitamin D enriched mushrooms, however you can also enhance the Vitamin D content in store bought mushrooms at home. Simply pop them into the sun for an hour or two. For more information and answers to FAQs about this process, visit the Vitamin D Mushrooms web site. The flavour of the mushrooms is not affected...My favourite quick and simple mushroom recipe... MUSHROOMS THE WAY MY MOTHER TAUGHT ME My mother often cooked mushrooms in this way and we ate them with chunks of Continental bread. The cooking method is so simple, it barely needs a recipe, but here we go. 500g assorted mushrooms, sliced juice of 1-2 lemons 1-2 tablespoons butter (or cholesterol-lowing margarine, if preferred) parsley for garnish Melt the butter or margarine in a heavy based pan and when it begins to bubble, toss in the sliced mushrooms and saute gently for 2-3 minutes or until tender. Sprinkle with lemon juice and serve immediately. If you like, you can season with salt and pepper. For a delicious variation, add some chopped garlic, sliced chilli and a scant tablespoon of low salt soy or tamari sauce. You can also throw in some baby spinach. Serves 2-4. The cooking process in pictures...Serve with your favourite crusty bread... Disclaimer: PLease note that this is not a sponsored post, I'm simply spreading the good news and sharing a favourite recipe : ) And, of course if your doctor has prescribed a Vitamin D supplement then you should take it! You might also enjoy... Tell me, are you getting enough Vitamin D, dear readers? And are mushrooms always on your menu too? What's your favourite way of cooking mushrooms? Share your recipes and links here. And if you liked this post, please share it with your friends and family.
19/10/2013 09:04:49 pm
This is fascinating. Not that we GET any sun here (ok maybe a bit of an exaggeration!). I wonder if they'll catch on over here
Lizzy
29/10/2013 09:24:24 pm
Thanks Fiona, I thought so as well.... I hope they do, but as I mentioned you can do this at home yourself. A little reminder though for those with Vit D deficiency, take the supplements your doctor prescribes : ) 19/10/2013 09:08:22 pm
Come here my little mushie ... A wonderful, informative post, LIzzie. I'll be laying out these little fellas in the sun from now on. Love nothing better than simple, well seasoned sautéed (in butter) mushrooms on toast with a poached egg for breakfast.
Lizzy
29/10/2013 09:24:52 pm
Rachel, thank you very much! Interesting, no. Mushrooms with eggs are delicious for breakfast! 19/10/2013 09:45:50 pm
Thanks for looking after us Lizzy and that is so interesting that we can get Vitamin D from mushrooms now. I hope that your health is getting better :)
Lizzy
29/10/2013 09:25:19 pm
My pleasure, Lorraine... we can get added Vitamin D now : )
Lizzy
29/10/2013 09:25:47 pm
Thanks Elizabeth... I love recipes that are simple but delicious! How very interesting! I love mushrooms but always forget to eat them, but will now certainly be mindful of using them more regularly. I love the idea of giving them time off to sunbathe ;) And I really love your mom's recipe. I guess it never occurred to me to make a sandwich out of mushrooms but it looks and sounds absolutely delicious.
Lizzy
29/10/2013 09:26:21 pm
Hi Azita... wow, I could never forget to eat mushrooms! Thanks for your kind words.
Lizzy
29/10/2013 09:26:44 pm
Interesting, isn't it Jane that we Aussies are Vit D deficient!
Lizzy
29/10/2013 09:27:03 pm
Those babies loved their time in the sun, Celia : ) 20/10/2013 10:44:08 am
wow... i need to eat more mushrooms. and perhaps give them a little sunbake first - that's incredible. slightly weird, but good for us!
Lizzy
29/10/2013 09:27:28 pm
Hi there... I've not tried brandy with mushrooms, except perhaps in soup. Nice touch.
Heather
20/10/2013 12:14:31 pm
Interesting post. I'm looking forward to learning more about mushrooms at EatDrinkBlog in a few weeks!
Lizzy
29/10/2013 09:27:44 pm
Hi Heather, yes, that should be fun.
Eha
20/10/2013 12:27:51 pm
Dear Liz ~ This is a wonderfully informative post. I have studied nutrition for so long but mushrooms specifically as a vit D deficiency preventative has not much entered my mindset! So interesting to read further. I love mushrooms: often cook them your way for supper or as a 'side', but add piles of homegrown herbs on top :) ! And with 10/12 hour workdays at the time the sun shines I have had to take vit D pills for quite some time. By the bye I never use sunscreen, but my 'sun walks' are before 10 am and after about 4 pm and that is necessary for both bones AND mind!! Great article!
Lizzy
29/10/2013 09:28:39 pm
Eha, thank you... like you, I've been spending way too much time indoors, but now make a point of stepping outdoors for some sunshine. However, I will continue to take the supplements the doc prescribed as well. 20/10/2013 01:18:16 pm
I love them done like this too, but we add another step and grate fresh parmesan over the top. A delicious breakfast :)
Lizzy
29/10/2013 09:29:01 pm
Yum, Shirley, I must try the Parmesan, thanks for the tip! 20/10/2013 01:42:49 pm
Such an informative post! I had no idea that mushrooms were such a great source of vitamin D. I get lots of sun - much more than is good for me - so I'm probably not at risk of a deficiency. Still, I love mushrooms, and one can't be too careful, right? So I think I need to cook more! Super post - thanks.
Lizzy
29/10/2013 09:29:35 pm
Thanks John.... I love mushrooms too... they're hard to beat on the number one spot of my grocery list! 20/10/2013 02:40:11 pm
G'day Lizzy and thank you for allowing me today to learn something new!
Lizzy
29/10/2013 09:29:50 pm
And you should too! 20/10/2013 03:19:06 pm
I used to have low Vitamin D levels and my doctor has put me on supplements. I didn't know mushrooms were so high in Vit D. I'll have to start eating more mushrooms and look out for the ones that have been grown to give them an extra boost of Vit D xx
Lizzy
29/10/2013 09:30:11 pm
Thanks Charlie... make sure you keep taking those supplements too! xo
Dear Lizzy,
Lizzy
29/10/2013 09:30:48 pm
Zsuzsa, thank you for sharing this... it is important information! Readers, please take note. 20/10/2013 07:37:00 pm
I didn't know about the sun trick Lizzy-what a great idea! I've cooked a big pot of beef stroganoff for dinner with a kilo of mushrooms in it so we should be set for a while :)
Lizzy
29/10/2013 09:31:03 pm
Perfect timing, Bec. 20/10/2013 11:31:49 pm
Oh this was a great post Lizzy, highly informative! I had no idea you could leave mushrooms out in the sun for an hour to boost the vitamin D, great tip!! x
Lizzy
29/10/2013 09:31:18 pm
Thanks Lisa : )
Lizzy
29/10/2013 09:31:42 pm
Thanks Krista, glad to hear you are getting your Vit D via the sunshine. Very interesting article! I haven't heard of the UV process with mushrooms but it certainly makes sense. Research is finding that there are many, many health problems caused by vitamin D deficiency, one being autoimmune diseases (of which there are way to many!). Lack of Vit D can contribute to those as well. People with autoimmune can also become vit D deficient. That's what happen to me. I know have to take 1000 mg a day. I would love to get all of that by eating mushrooms because I love mushrooms. You simple recipe sounds perfect. Here's one of my favorites. http://mjskitchen.com/2013/02/sauteed-mushrooms-with-onion-and-spice/ (Sauteed Mushrooms with Vegetable and Spice). Great post Lizzy!
Lizzy
29/10/2013 09:32:27 pm
Thanks for sharing that recipe... how delicious! Yes, autoimmune is a problem, isn't it. 21/10/2013 03:45:05 am
I received an email today from my doctor along with a thingo to have yet another blood test. My vitamin D is shockingly low she said. So.. mushrooms it is! and sitting out side and taking big doses of the vitamin. (now is when I make a big sigh - and I hope you are better today!)
Lizzy
29/10/2013 09:32:53 pm
Dearest Maureen, make sure you take the supplements too! Get well xo 21/10/2013 05:47:51 am
We LOVE mushrooms and vitamin D is sorely lacking due to overuse of sunscreens. We stopped using sunscreen years ago, only use it for prolonged exposure when playing golf and such. Otherwise, we sit in the sun for 20 minutes for a fresh supply of Vit D every day if possible.
Lizzy
29/10/2013 09:33:14 pm
Food is just good medicine, isn't it Judy xo Thanks Lizzy for sharing the wonderful information. We get plenty of sunshine here in Bahrain and I know from now on I will give my mushrooms a little bit of sunshine. I love your simple mushroom dish and my Dad used to make something similar for us when we were kids :)
Lizzy
29/10/2013 09:33:34 pm
Simple = good, don't you think Moya? 21/10/2013 04:50:19 pm
I love mushrooms (I had some grilled ones for dinner tonight, in fact!). Your preparation sounds so tasty!
Lizzy
29/10/2013 09:33:49 pm
Grilled mushrooms, yummy Laura! 21/10/2013 05:08:00 pm
Thank you Liz, such important information for us all. About a year ago I was told I was slightly Vitamin D deficient and that I needed to expose myself to more sunshine. Will definitely put my mushrooms out in the sun for a few hours now. Hope you're health is improving every day.
Lizzy
29/10/2013 09:34:28 pm
Catherine, thank you... I have good days and not so good... taking it gently... AND getting some Vitamin D via the sunshine, mushrooms and a supplement. 21/10/2013 08:20:00 pm
How interesting! I have low vitamin D too, and my doctor told me to take supplements. I much prefer the idea of supercharging my mushies!!!
Lizzy
29/10/2013 09:34:44 pm
Thanks Jas, but do still take the supplements, won't you. 23/10/2013 08:04:39 pm
Fantastic post Lizzy! I learnt so much from your story and I absolutley love mushrooms. It's autumn over here in Greece, perfect mushroom season. Although there are not too many to be found where we are. Hopefully our next stop will be more fruitful on that front. In the meantime, I'll be soaking in the soft Greek sun for some more vitamin D ; )
Lizzy
29/10/2013 09:35:13 pm
Hi Mrs M, lovely of you to stop by. I was wondering if you were overseas again... enjoy xo Comments are closed.
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Cooking and writing have been a lifelong passion. Join me as I share with you my favourite recipes; postcards and morsels from my travels; conversations with cookery writers and chefs; and news on food, cookbooks and cooking. - Liz Posmyk
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NB: I use Australian standard measuring cups and spoons in my recipes.
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