Did you know that not ALL mushrooms are actually high in Vitamin D? We all know Vitamin D is important for our health and we often think of mushrooms and Vitamin D, but it’s a myth that every mushroom is a high Vitamin D mushroom. I’m going to show you how to find mushrooms high in Vitamin D and easy ways to enjoy them in breakfast, lunch and dinner! It’s simpler than you might think to incorporate mushrooms into meals you’re already eating.
Why Vitamin D is Important
Vitamin D is buzzing around in news and social media more than ever and by now, we all know it’s important for our health. It’s especially critical for our immune systems and also for bone health, as it helps our bodies better absorb calcium. Mushrooms are an excellent way to easily meet half or all of your daily Vitamin D needs and I’m excited to show you some easy meal ideas to help you get there.
Are all mushrooms high in Vitamin D?
When we think about mushrooms we often think about their Vitamin D content, but did you know that not every mushroom is actually high in Vitamin D? That’s why I’m always on the lookout for the specific label (see below) on Monterey Mushrooms’ Sliced Whites, Baby Bellas or whole Portabellas that lets us know these are actually mushrooms high in Vitamin D. This store locator can help you find high Vitamin D mushrooms near you!
The science behind a High Vitamin D mushroom
This is the stuff I geek out over. Monterey Mushrooms actually exposes their “high Vitamin D” mushrooms to a precise wavelength of ultraviolet light within the UV spectrum. The naturally occurring ergosterol (previtamin-D) within the mushrooms is converted to ergocalciferol (Vitamin D2) once exposed to UV light. I could chat about the nerdy stuff all day, but here’s what really matters. Monterey Mushrooms’ high Vitamin D mushrooms provide 50% DV per serving (about 5 medium mushrooms or 2/3 cup sliced) so eating just 10 mushrooms a day gives you 100% of the FDA daily value recommendation of Vitamin D. And in my book, that’s called a nutrition win!
Easy Ways to Add Mushrooms to Your Meals
One of my favorite ways to add mushrooms to breakfast is to add them into scrambled eggs or on a bed of sautéed spinach and top with a fried egg. They go great on avocado toast as well, but whether it’s spinach or toast, there’s just something about a runny yolk and savory mushrooms that is so delicious!
Salad- the quintessential lunch option. Whether you work at home and get to enjoy a freshly made lunch or you’re packing yours in your favorite glass containers or mason jars, salad is one of the easiest and nutritious lunch options. Adding sautéed (or raw) mushrooms to salad adds texture, flavor and of course, nutrition. This Chicken & Mushroom Caesar Salad is my go-to year round for a delicious salad that beats out all others for flavor and taste!
KISS Tip: Sauté mushrooms 1-2 days before you need them so it’s that much easier to add them to your meals!
Mushrooms at dinner is perhaps the easiest and I have a good dozen or so recipes with mushrooms on the blog you can search for! Adding them on burgers, pizzas or into pastas are easy ways to get in your Vitamin D without making huge adjustments to your usual recipes!
We love a good gluten-free pasta dish at our house and this meatless mushroom pasta has been on repeat all month.
You can also check out some of my other mushroom recipes here! I hope you’ve found these easy ways to eat more mushrooms helpful and that you feel better equipped to meet your daily Vitamin D needs. I’d love to hear if you try any of these ideas or come up with your own!
KISS Simple Sautéed Mushrooms
Ingredients
- 1 16 oz package Monterey Mushrooms sliced whites or sliced baby bellas
- 1 1/2 Tbsp avocado oil
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions
- Add avocado oil to a stovetop pan heated on medium heat and toss in the mushrooms. Add salt and pepper, and sauté for about 5 minutes.
- Enjoy them at breakfast, lunch and dinner in your favorite dishes!
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12 Responses
so happy to know that Monterrey mushrooms expose their mushrooms to UV light!
isn’t that so neat?!
Mushrooms fascinate me! *nutrition nerd alert* 😀 Thanks for sharing this important information!
I’m a huge fan of fungi, thanks for this informative post!
So glad to hear that, Heidi! Thank you!
I did not know this about vitamin D in mushrooms varying! Thanks for educating me!
Thanks for swinging by to learn, Stacey!
Mushrooms are so cool. This was neat! Thanks for sharing all your knowledge on the topic.
Vitamin D is so important, especially for those of us living in northern winter climates. Such a great reminder to add more mushrooms to your diet!
Living in Canada, any sources of Vitamin D, I’m all over. Love mushrooms!
Excellent point, Abby!
Mushrooms are a family favourite in our household. Great to know that some are fortified!