Vitamin D is not technically a vitamin, but a hormone needed by the body to perform essential cellular processes; it’s especially important for bone development and integrity. It’s a unique nutrient in that the body can get it directly from sunlight exposure and/or from foods and supplements. But getting enough can be tricky.
Vitamin D is naturally present in only a handful of foods — mainly fish and egg yolks. It’s routinely added to cow’s milk and other dairy products, as well as fortified breakfast cereals and nutrition bars and beverages. Vitamin D from sunlight exposure isn’t always reliable; getting enough is a challenge during the winter months in northern climates, and even during the summer months, sunscreen and clothing minimize skin exposure (which is smart for skin cancer prevention, of course). So if your diet does not include fish or fortified foods, if you do not take a supplement, and/or if you’re not practicing sensible sun exposure guidelines, you might not be getting optimal amounts of vitamin D. Are you vitamin D deficient? The only way to find out is to get your blood levels checked at your annual physical exam.
One high-quality food that is acceptable in all healthy diet patterns happens to be a decent source of vitamin D — mushrooms! The caveat is, the mushrooms have to have been exposed to ultraviolet (UV) light in order to contain a significant amount of the form that our bodies can use. So how do you know if your mushrooms are good sources?
Any mushroom grown outdoors, like wild mushrooms, will be a good source. So are mushrooms with packages labeled as “a good source of vitamin D” or “UV-treated,” which are becoming more and more commonplace. Just three average-sized UV light-treated mushrooms are enough to provide 100% of your daily requirement for vitamin D.
Can’t find UV-treated mushrooms in your local store? No worries — just DIY! You can purchase a UV lamp (use caution — they can cause damage to the skin or eyes, so follow those safety instructions) — which can also be used to start a veggie garden indoors before planting outdoors — or, wait for a sunny day and place clean, dry mushrooms gills-up on a plate outside or in the window sill (with direct sunlight). Let them soak up the mid-day sun for 1-3 hours (more time is needed during winter than summer), and there you have a super source of vitamin D for dinner. If you’re going to sunbathe them right before cooking, slice them first to optimize absorption.
Vitamin D aside, mushrooms are a smart choice for their fiber, mineral content, and potential anti-microbial properties. My favorite thing about mushrooms is their culinary versatility.
Need inspiration?
Visit The Mushroom Council and browse through their mouthwatering mushroom recipes.
Add finely chopped mushrooms to meatloaf, meatballs, and veggie burgers — they are a natural binder, help retain moisture, and stretch the ingredients so you’re getting more nutritional bang for your buck.
Marinate and roast whole large mushrooms for a savory treat.
Make this insanely delicious and nutritious plant-based paté to serve on whole grain crackers.
Add sliced mushrooms to stir fries, chilis, sauces, sautees, soups, pasta dishes, pilafs, risottos, gravy, casseroles, eggs, sandwiches, baked potatoes, and curries.
Stuff whole mushrooms with your favorite fillings and bake until cooked through.
Make my favorite mushroom sauce (recipe below), which is super easy and is the perfect topper for steamed tofu and greens!
My Favorite Mushroom Sauce
1 tsp olive oil
1 large onion, sliced thinly
4 medium garlic cloves, pressed or minced
1 pound mushrooms of your choice, sliced
1/2 cup chopped raw cilantro
1 cup red wine
salt and pepper to taste
Heat oil in a large nonstick pan over medium-low heat. Add onion and garlic and sauté until soft, about 3 minutes. Add mushrooms and 1/4 cup of the cilantro. Sauté until mushrooms release most of their liquid, about 10 minutes. Add wine and seasonings. Simmer slowly until sauce reduces by half, about 20 minutes. Stir in remaining cilantro and sauté one more minute. Serve immediately over pasta, your favorite grain, veggie, tofu, or as a gravy on anything!
