(We have been growing Shiitake mushrooms for nearly a decade because they are one of our favourite varieties to grow and eat)
With the shorter days that the descent into winter brings, it can sometimes be hard to get enough sunlight on your skin for vitamin D production. Vitamin D helps boost the immune system and plays a vital role in our metabolic processes.
According to the T. Colin Campbell Center for Nutrition Studies, us humans make about ‘50%–90% of our vitamin D through sun exposure’, with the rest coming from food or supplements.
“1 billion people around the world struggle to obtain the recommended amount of vitamin D. The elderly and nursing home residents, those struggling with obesity, and hospitalised patients all struggle to generate sufficient amounts of vitamin D each year.” T. Colin Campbell Center for Nutrition Studies
Scientific research links Vitamin D deficiency (that is, not absorbing/consuming enough per day), to seventeen varieties of different cancers as well as heart disease, stroke, autoimmune diseases, birth defects, and periodontal disease.
Dr Zahid Naeem (MBBS, MCPS, DPH, FCPS, Professor) from Qassim University explains that ‘Vitamin D, also described as “the Sun Vitamin” is a steroid with hormone like activity. It regulates the functions of over 200 genes and is essential for growth and development’.
“Vitamin D3 deficiency can result in obesity, diabetes, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteoporosis and diseases including Alzheimer’s disease,” he said.
Vitamin D deficiency may even contribute to the development of cancers, especially breast, prostate, and colon cancers.”
In case you didn’t know, you can effectively supplement your Vitamin D intake with mushrooms! One standout mushroom for its high levels of bioavailable Vitamin D is the Shiitake mushroom. The initial Vitamin D content is modest, between 40 and 100IU. However, this can be turbo charged by simply exposing the mushroom to UV light.
You can do this by putting your Shiitakes in a sunny spot with their gills facing up out in the sun. This could be just one hour in the morning sun for a nice little boost or a full eight hours (say, while you’re at work) which would likely dry out but increase the Vitamin D content to a staggering 46,000 IU/100g of Shiitake as detailed in the diagram below.
Mycologist Paul Stamets cites 100 grams of Shiitakes will produce 46,000 IU of vitamin D2 per gram after 8 hours of sun exposure. This increases to a stellar 267,000 IU per gram, after 14 hours.
Per serving, shiitake mushrooms are a best source of ergothioneine (>50% daily value); an excellent source of vitamin B3 (niacin) and vitamin B5 (pantothenic acid) (20-50% daily value); and a good source of copper, vitamin B2 (riboflavin), vitamin B6 (pyridoxine), and vitamin B7 (biotin) (10-20% daily value).
FUN FACT: When mushrooms receive adequate sunlight, they can make Vitamins D2 and D4; while shiitake mushrooms can make D2, D3, and D4.
Where can you get fresh, organic Shiitake mushrooms? In one of our Edible Medicinal Mushroom Boxes from one of our retailers or at a weekly local market we attend. Check out our Instagram page for retailers, and market locations, times and days.
Vanessa Lahey Copyright 2024