Did you know mushrooms can become a natural source of vitamin D? With a little help from the sun, they turn into an easy immune booster.
Mushrooms and vitamin D
The science Mushrooms naturally contain ergosterol, a compound that transforms into vitamin D2 when exposed to sunlight. This process is similar to how our skin makes vitamin D3. Because of this, putting your freshly picked mushrooms in the sun helps increase their vitamin D levels dramatically. It’s that simple!
Vitamin D supports your immune system, helps regulate inflammation, and strengthens bones. While vitamin D3 is stronger, D2 still plays a key role in your health. If you're plant-based or get little sun exposure, sun-exposed mushrooms are a great waya to top up your vitamin D levels naturally.
How to do it
Place your mushrooms in direct sunlight for 15–30 minutes. For best results, turn the gill side (underside) up, as this holds more ergosterol. Even better, do this between 10am and 3pm when the sun is at its strongest. Then store them as usual or cook them that day.
Best mushrooms to use
You can use most types of edible mushrooms. Common options include:
- Button mushrooms
- Portobello mushrooms
- Shiitake mushrooms
- Maitake mushrooms
Wild mushrooms tend to produce more vitamin D but always ensure they're safe and correctly identified.
Add them to your plate
Once sun-exposed, cook your mushrooms in your favourite meals. They add flavour, texture, and now a dose of vitamin D. Win-win! For example, toss them into a stir-fry, blend them into a soup, or grill them as a side dish. Easy, nourishing and satisfying.
A natural boost, straight from nature
At The Herb Farm, we believe in supporting your wellness through nature’s gifts. Sun-exposed mushrooms are a simple, science-backed way to help your body thrive.
Try it this week and enjoy an easy, plant-based way to boost your immunity - no supplements required.