How to get vitamin D from mushrooms and champignons

A hotly debated topic during the dark months is levels. Vitamin D and how to maintain them at a high level. “Vitamin D is a fat-soluble vitamin that is important, among other things, for bone metabolism,” explains Dr. Anne Gurtler. She works as a dermatologist and nutritionist at the Clinic and Outpatient Clinic for Dermatology and Allergology at the Ludwig Maximilian University (LMU) in Munich and knows that Vitamin D Among vitamins, it occupies a special place. “That’s because we don’t get it from food, but from sunlight on our skin.”

Problem: In some countries, sunlight between October and March is not strong enough to guarantee adequate production of vitamin D. So it’s no surprise that so many people debate whether or not to take supplements during the winter. Vitamin D And if you really need to wear sunscreen every day…

Before you worry, an important fact: the sun is not strong enough to produce Vitamin D now this does not automatically mean that you have a deficit. Even if you protect your face with sunscreen all year round. Firstly, sunscreen never provides 100% protection against UV radiation, and secondly, Vitamin D produced in summer can be stored in the body.

This is also confirmed by the German Federal Institute for Risk Assessment. According to experts, reserves are reduced in winter and may be replenished in spring. And so, in winter, the right diet can also help a little. Dr. Anne Gürtler knows this: “Vitamin D can also be absorbed from food, but it only makes up a small part of the vitamin intake.” Vitamin D“. According to the BfR, it ranges from 10 to 20%. However, it should not be neglected.

What foods contain vitamin D?

According to Dr. Gurtler, animal products such as milk and egg yolk, contain particularly high levels of vitamin D, and more specifically vitamin D3 (cholecalciferol), which the body can use especially well. When it comes to plant-based foods, mushrooms are a surprising top candidate. They are rich in vitamin D2 (ergocalciferol). “Currently we can observe that consumption mushrooms as a nutrient-rich food is growing all over the world,” says the nutritionist.

Why mushrooms are an excellent vitamin D food, according to a doctor

Dr. Anne Gürtler explains: “Ergosterol is found in the cell membrane of fungi and can be converted to vitamin D2 by exposure to UVB radiation.” In particular, mushrooms with a large lamellar surface (such as oyster mushrooms) appear to be able to produce relatively large amounts of vitamin D2. According to Dr. Gürtler, some mushrooms are especially exposed to UV-B light during the cooking process. For stimulate vitamin D production. “However, most mushrooms from supermarkets are grown in the dark (especially champignons), and therefore their vitamin D content is negligible (1 μg/100 g),” says the expert.

How much vitamin D is in mushrooms?

“Theoretically, the number vitamin D in mushrooms It can be increased by selective exposure to sunlight or the use of UV-B lamps. “If mushrooms are cut, their surface area increases, which can further increase vitamin D accumulation,” explains Dr. Gürtler.

Place the sliced ​​mushrooms in the sun.l noon for 15 minutes or up to two hours. For example, on a sunny windowsill or balcony, “studies can increase the amount of vitamin D by up to 30 mcg per 100 g,” says the nutritionist. “As a recommendation: The German Society of Dietary Medicine recommends a daily intake of 800 IU (20 mcg) vitamin D for healthy adults. “Pregnant and breastfeeding mothers tend to have higher needs.”

Why shouldn’t we rely on mushrooms to produce vitamin D?

However, Dr. Gürtler notes that research on optimal exposure duration, intensity, and ambient temperature is inconsistent: “Additionally, it is not known for certain what effect cooking processing (frying/cooking) has on vitamin D levels.” Therefore, the doctor clearly advises selective vitamin D supplementation in case of existing shortage. “Since most adults spend their work and leisure time indoors, according to the Robert Koch Institute (RKI), only about 38% of German adults have an adequate supply of vitamin D.”

Do you have a vitamin D deficiency?

The best way to check if you have it vitamin D deficiency This is with a blood test. “In cases of deficiency, a supplement of 20,000 IU is generally recommended for adults.
cholecalciderol (vitamin D3) once a week during less sunny months.

About the expert:

Dr. Anne Gürtler works as a dermatologist and nutritionist at the Clinic and Outpatient Clinic for Dermatology and Allergology at the Ludwig Maximilian University (LMU) in Munich. As chief physician, he manages, among other things, specialized consultations for acne and rosacea. Together with his research group, he is investigating the effect of nutrition on inflammatory facial diseases in clinical trials.

Article originally published in Vogue Germany, vogue.de.