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Fresh Mushrooms a Natural Source of Vitamin
D to meet new recommendations
December
2, 2010 — The Institute of Medicine (IOM)
recently released the results of its
24-month review on dietary reference intakes
(DRIs) for vitamin D and calcium, which
validated the importance of vitamin D as an
essential nutrient for promoting bone
health.
The committee set the recommended intake
level at 600 IU, which is triple the
previously recommended amount from 1997. 1,2 Mushrooms
are unique for being the only source of
vitamin D in the produce aisle and one of
the few non-fortified food sources.
In fact, the IOM recognizes them as the
exception to the rule that plant foods don’t
naturally contain vitamin D.
Leading vitamin D expert Michael F. Holick,
PhD, MD, of Boston University Medical
Center, is encouraged by the committee’s
increased recommendations because they’re a
step in the right direction.
“The report acknowledges that everyone
should be getting vitamin D every day – 600
IUs is achievable through diet and sun
exposure, and people can work with their
medical professionals to fulfill additional
needs through supplements.”
Chef and registered dietitian Jackie Newgent,
RD, CDN, suggests easy ways to eat foods
with vitamin D, like mushrooms, salmon and
select dairy foods, more often.
“Topping your favorite foods with mushrooms
can increase the vitamin D content of nearly
any savory dish,” says Newgent.
“I can find a way to enjoy mushrooms every
day by simply adding them to soups, pastas,
stir-fries, omelets or sandwiches; they work
with nearly every cuisine,” she adds. Try
some of Newgent’s favorite mushroom recipes:
•
Tip O’ the Mornin’, asparagus tip
and mushroom omelet with shaved parmesan
•
Wild Winter Mushroom Pâté,
cumin-accented wild mushroom spread
•
Homemade Veggie Burgers,
vegetarian soy burgers
Mushrooms and Vitamin D
• Similar to humans, mushrooms naturally
produce vitamin D following exposure to
sunlight or a sunlamp: mushrooms’ plant
sterol – ergosterol – converts to vitamin D
when exposed to light.
• All mushrooms contain vitamin D, but
growers also have the ability to increase D
levels in mushrooms to a controlled amount
by exposing them to ultraviolet light.
• Currently there are mushrooms available at
retail, like portabellas exposed to light,
for which approximately one mushroom can
provide close to 400 IU of vitamin D (as
listed in the USDA nutrient database, per an
84 gram serving)
