The Right Way to Consume Mushrooms
Mushrooms are considered nutrient-rich superfoods packed with surprising health benefits. They are low in calories and fat, and are a great source of B vitamins, selenium, potassium, and powerful antioxidants that support immunity and fight inflammation. Did you know that you can also increase their vitamin D content by practicing a small habit and avoiding a common mistake? Scroll down to read the details.
What Does the Expert Say?
In an Instagram post, Leema Mahajan, hormone health and weight loss specialist, said, “If you like to eat mushrooms, then don’t ever make this mistake. And that is to cook it without washing it, without chopping it, and without keeping it in the sun for 30 minutes. But keep in mind that its gills should be exposed towards the sunlight.”
She further explains, “By doing this, the mushroom’s compounds are distilled and converted into the best source of vegetarian vitamin D. Giving 1200 IU of vitamin D per 100 grams which is also feed stable. And it won’t be bad even if you store it for 8 days.”
Benefits of Mushroom
Mushrooms are a nutritious and versatile food, often added to soups, salads, stir-fries, and even sandwiches. They are packed with essential nutrients such as fiber, antioxidants, and vitamins. One vitamin that many people don’t realize mushrooms can provide is Vitamin D. However, most store-bought mushrooms typically contain very low levels of this important nutrient. But there is a simple trick that can significantly boost the vitamin D content in mushrooms—exposing them to sunlight.
Importance of Vitamin D in Mushrooms
Vitamin D is an essential nutrient that helps the body absorb calcium, promotes bone health, and supports the immune system. While it is primarily obtained through sunlight exposure, as the skin synthesizes it when exposed to UV rays, there are certain foods that help gain vitamin D, such as fatty fish, fortified dairy products, eggs, and mushrooms. However, the form of Vitamin D found in mushrooms is different from the one our bodies produce when exposed to sunlight. Mushrooms naturally contain Vitamin D2 (ergocalciferol), while human skin produces Vitamin D3 (cholecalciferol), which is the more effective form in raising blood levels of the vitamin. Nonetheless, Vitamin D2 still has health benefits, and the amount of Vitamin D in mushrooms can be significantly increased with a simple trick.
What Happens When You Expose Mushrooms to Sun
When mushrooms are exposed to ultraviolet (UV) light, they synthesize it and this process is natural and very similar to how plants use sunlight for photosynthesis. By exposing mushrooms to sunlight or UV light, they significantly boost their Vitamin D content. Once you expose them along with their gills facing up in direct sunlight for about 15 to 30 minutes, you’ll notice that the caps of the mushrooms will face upward to absorb the UV light, helping them produce more Vitamin D.
3 Easy Mushroom Dishes
- Garlic Butter Mushrooms: A simple and easy appetizer dish. Saute sliced mushrooms in butter and season with minced garlic, salt, and pepper. Garnish with coriander leaves and enjoy.
- Mushroom Stir-Fry: Toss mushrooms with onions, bell peppers, and spices. Top the dish with roasted sesame seeds and enjoy.
- Mushroom Masala: A comforting mushroom curry. Saute mushrooms and cook them in a tomato-onion gravy flavored with ginger, garlic, turmeric, red chili powder, and garam masala. Enjoy with roti.
