How much vitamin D do mushrooms have? And if mushrooms are dried in the sun Will it really “increase” vitamin D?
🎯 Check facts and expert advice. Prof. Assoc.Dr.Kranchit Purpose Lecturer at the Institute of Nutrition Mahidol University
Vitamin D3 (Vitamin D3; Cholecalciferol) Vitamin that the body can synthesize on its own. From being stimulated by UVB rays in sunlight or from eating certain foods.
Vitamin D2 (Vitamin D2; Ergocalciferol) The human body receives it only by eating food.
Vitamin D fromfish (Vitamin D3) efungus (Vitamin D2) has similar characteristics. When ingested, the body changes to use it.
From a study on popular mushrooms to eat in Thailand. It turned out that the mushrooms with the highest vitamin D content were: oyster mushroom (Lung Oyster mushroom) about 15 micrograms per 100 grams, which our body needs, 15 micrograms is considered sufficient.
If you eat 100 grams of cardoncelli mushrooms (about 1 ladle cooked), we recommend eating them immediately for those who need vitamin D. It can make any menu (boiled, sautéed, poached, salad).
Mushrooms that have vitamin D alongside fairy mushrooms are oyster mushrooms and reishi mushrooms.
As with other types of mushrooms, the vitamin content is less than 2 micrograms, but the main thing is to eat mushrooms to obtain dietary fiber. Vitamin D is good, but only minimally. And don’t expect to get enough vitamin D. But you may need to find additional sources from other sources (such as egg yolks, milk, liver, fish).
UVB light (UVB) increases vitamin D content.
“Mushrooms” when exposed to light Whether it is sunlight or UVB light Can be converted into vitamin D2.
Inside the mushroom there is a precursor called Ergosterol (ergosterol), which is a substance that creates vitamin D2. If mushrooms are exposed to UVB light, they can immediately produce vitamin D2.
The precursor of ergosterol in mushrooms is found in the undergrowth area. Some wear mushroom-shaped hats. As for the stem of the mushroom, there is quite a bit of it.
In addition to receiving natural UVB light You can design a tank that allows the mushrooms to receive UVB light on both sides by purchasing mushrooms from a general wholesale market. Bathe them with UVB light at different times. and placed in different positions
Studies have found that there are some types of mushrooms. (From an experiment with 10 types of mushrooms) Vitamin D was much higher after bathing in UVB light, e.g. oyster mushroom UVB light increases vitamin D by about 20 times.
What’s interesting is Golden Needle Mushroom (Enokitake mushroom) has little vitamin D (less than 1 microgram), but after being bathed in UVB light on both sides, the mushroom can produce more than 200 times more vitamin D.
Golden needle mushroom before treatment with UVB light, vitamin D 0.77 micrograms per 100 grams.
Golden needle mushroom after being exposed to UVB light Vitamin D 157.72 micrograms per 100 grams (increased 204.8 times)
In conclusion, the “Golden Needle Mushroom” has the highest vitamin D content among the mushrooms studied.
For UVB light, the exposure time is about 1 hour, if the duration is longer There will be dark spots on the mushrooms. that consumers can see
Drying mushrooms in the sun to increase vitamin D is considered folk wisdom. That is, when mushrooms are cleaned and dried in the sun, in addition to drying them, they also get more vitamin D. But the amount may not be 200 times. Exposure of mushrooms to UVB light and vitamin D increases 20-30 times is considered beneficial.
For the general public It is recommended after cleaning the mushrooms to dry in the sun for 15-30 minutes before cooking. Vitamin D will increase.
All types of mushrooms, exposing them to sunlight will certainly increase vitamin D. But the rate of increase is different.
If you can, bring mushrooms bought from the market. It doesn’t matter what kind. After cleaning. Bathe in sunlight or UVB rays. This will cause the mushrooms to convert the precursors into vitamin D that the body can use.
Interview by Peeraphon Anutarasothi
Compiled by Komsthanon Sukajjasakul
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