Mushrooms: a daily Vitamin D dose

Mushrooms: A delicious remedy to give you a daily vitamin D dose.

Australia, usually known for its long sunny days, is paradoxically one of the most vitamin-D-deficient nations in the world, especially during the winter months.

Around 1 in 3 Aussies suffer from this deficiency, resulting in daily fatigue, low immunity, and a decline in bone health. However, there's a simple and delicious solution hiding in plain sight – mushrooms.

Mushrooms contain a precursor form of vitamin D called ergosterol. When exposed to sunlight for just 10-15 minutes, they transform this compound into active vitamin D2. Research has found that consuming just 3-4 tanned mushrooms daily can provide around 1000IU of vitamin D, equivalent to a regular vitamin D supplement dose.

There are also several mushroom manufacturers who now expose their mushrooms to UV light before they are packaged. These mushroom brands can be picked out as they have put a vitamin D source food claim on their labels.

While mushrooms are a potent source of vitamin D, they also offer an enticing way to reduce red meat intake. With their umami flavours and meaty texture, a punnet of mushrooms can be blended like mince and used to replace the meat quantity with half or more.

As mushrooms are virtually fat-free and very low in kilojoules, the win-win is that you can significantly reduce animal fat and kilojoule intakes without compromising on taste or texture.

Mushrooms are also packed with key vitamins and minerals and are known for their bio-active immune system-supportive nutrients. So instead of the vitamin D bottle, why not enjoy more of the health benefits by adding more mushrooms to your everyday meals?  

This article was written by Jane Freeman, ELIA Lifestyle Medicine Centre Dietitian. Jane runs monthly nutrition and cooking classes that share lots of creative food and nutrition tips and tricks.

Classes are run in Jacaranda Lodge and are open to Sydney Adventist Hospital staff and patients. For more information, please call ELIA Lifestyle Medicine Centre on (02) 9480 6140, email elialmc@sah.org.au or come down to visit the clinic located on level 1, suite 103, in the Tulloch Building.