The majority of our vitamin D needs should be met through healthy exposure to Sunlight on a regular basis.
But depending on your location around the world it can be difficult or even impossible to source all of your vitamin D from Sunlight alone. Especially when so many of us work indoors.
In these cases it is smart to supplement your vitamin D intake with foods. The best medicine available.
A few days ago I submitted a post outlining the health benefits of Sunlight and vitamin D. Check it out for some background info.
Science has found a way to fortify foods with vitamin D.
This process is done to milk, grains and cereals through UVB (Ultra Violet B) radiation. This technique is often accompanied by further food processing.
It is much better to source foods natural in vitamin D as opposed to manufactured synthetic alternatives. Especially when trying to minimize processed milks and grains from your diet (which I highly recommend).
Foods that contain naturally occurring vitamin D include:
- Mackerel
- Salmon
- Herring
- Sardines
- Tuna
- Cod liver oil, which is sometimes still given to children to prevent rickets
- Pork
- Eggs
- Mushrooms
There aren't many vegetarian or vegan options!
So if you are a vegetarian, vegan or have a seafood allergy I hope you like mushrooms! Not only do they provide the highest source of plant based vitamin D (vitamin D2) they also provide other nutrients that are difficult to acquire from a vegan/vegetarian diet.
Mushrooms are a good source of:
- Vitamin D2 (obviously)
- Vitamins B 1, 2, 3, 5 and 9
- Selenium
- Potassium
- Copper
- Iron
- Phosphorus
As well as a fancy thing called beta-glucans which are a type of fiber found in the cell wall of the mushroom. A lot of study has been done on these beta-glucans that show links between consuming them and lowered insulin sensitivity and cholesterol issues.
But wait, there's more! Leave them in Sunlight!
Many studies have been done since 2008 confirming that mushrooms exposed to Sunlight after harvesting continue to create vitamin D.
This is especially the case in shiitake mushrooms but studies have shown it's validity in all species of edible mushroom.
Studies recommend leaving mushrooms with their gills exposed to Sunlight for as little as 20 minutes to achieve increased vitamin D levels.
Sunlight will continue vitamin D production for up to 24 hours! Leave them for as long as you wish, just make sure they don't start to decay.
Mushrooms are full of so many nutrients
Nothing in nature is quite like our fungal little friends. So be sure to do your best to add them to your diet, especially if you are a vegan/vegetarian or have a seafood allergy like myself :)
If you suffer from a bone disorder I strongly recommend seeking out a medical vitamin D3 supplement. Discuss this option with your doctor if you haven't already.
Sources
http://pubs.acs.org/doi/abs/10.1021/jf201255b
http://pubs.acs.org/doi/abs/10.1021/jf0732511?src=recsys&journalCode=jafcau
http://ajcn.nutrition.org/content/69/1/95.short
http://www.sciencedirect.com/science/article/pii/S0889157511000779
http://fsi.colostate.edu/mushrooms/
http://www.australianmushrooms.com.au/health-nutrition/vitamin-d/
https://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/
Thanks for reading! I hope this article has empowered you to live a healthier life and you share your new knowledge with others.
Yours, with Purpose