Latest news with #VitaminD2
Time of India
16-07-2025
- Health
- Time of India
This is how you can increase mushroom's vitamin D content
Mushrooms are a nutritious and versatile food, often added to soups, salads, stir-fries, and even sandwiches. They are packed with essential nutrients such as fiber, antioxidants, and vitamins. One vitamin that many people don't realize mushrooms can provide is Vitamin D. However, most store-bought mushrooms typically contain very low levels of this important nutrient. But there's a simple trick that can significantly boost the vitamin D content in mushrooms—exposing them to sunlight. Understanding the Role of Vitamin D in Mushrooms Vitamin D is an essential nutrient that helps the body absorb calcium, promotes bone health, and supports the immune system. It's primarily obtained through sunlight exposure, as the skin synthesizes it when exposed to UV rays. While Vitamin D is found in certain foods, such as fatty fish, fortified dairy products, and eggs, mushrooms are one of the few plant-based sources of Vitamin D. However, the form of Vitamin D found in mushrooms is different from the one our bodies produce when exposed to sunlight. Mushrooms naturally contain Vitamin D2 (ergocalciferol), while human skin produces Vitamin D3 (cholecalciferol), which is the more effective form in raising blood levels of the vitamin. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Secure your family's future! ICICI Pru Life Insurance Plan Get Quote Undo Nonetheless, Vitamin D2 still has health benefits, and the amount of Vitamin D in mushrooms can be significantly increased with a simple trick. Sunlight Exposure Mushrooms, like humans, have the ability to produce Vitamin D when exposed to ultraviolet (UV) light. The same way our skin produces Vitamin D when exposed to sunlight, mushrooms can synthesize it under UV light. This process is natural and very similar to how plants use sunlight for photosynthesis. By exposing mushrooms to sunlight or UV light after they've been harvested, you can significantly boost their Vitamin D content. Here's how it works: Mushrooms and UV Light: When mushrooms are exposed to UV rays (like sunlight), they begin to produce more Vitamin D2. This happens because UV light converts ergosterol, a compound found in the cell walls of mushrooms, into Vitamin D2. Optimal Exposure: To get the best results, mushrooms should be exposed to direct sunlight or a UV light source for a few hours. Even just 15 to 30 minutes of exposure can increase the Vitamin D levels in mushrooms by a significant amount. How to Increase Vitamin D in Mushrooms at Home If you're growing your own mushrooms or buying fresh ones, here's how you can increase their Vitamin D content at home: Choose the Right Mushrooms: Start with mushrooms that have the potential to increase their Vitamin D content. Most common varieties, such as white button mushrooms, cremini, and portobello, can be enhanced with UV exposure. However, some specialty mushrooms (like shiitake) may already contain higher levels of Vitamin D before exposure. Expose to Sunlight: Once you have your mushrooms, place them with their gills facing up in direct sunlight for about 15 to 30 minutes. Ideally, this should be done during the midday hours when the sun is strongest. You'll notice that the caps of the mushrooms will face upward to absorb the UV light, helping them produce more Vitamin D.
Time of India
11-07-2025
- Health
- Time of India
How much of Vitamin D is too much, and how overdose can cause kidney toxicity
Vitamin D is crucial for bone health and immunity, obtainable through sunlight and diet. Supplements, however, can lead to toxicity if dosages exceed the recommended 400-800 IU daily intake. Excessive vitamin D causes hypercalcemia, potentially damaging kidneys and leading to serious health issues. Consulting a doctor before taking supplements is essential to avoid toxicity. Vitamin D, often known as the 'sunshine vitamin', is essential for strong bones, immune function, and overall health. While natural sources of this nutrient cannot overload your system, taking supplements can. Taking too much vitamin D can lead to serious health issues, including kidney toxicity. Here's everything you need to know about vitamin D, its doses, and toxicity. What is Vitamin D Vitamin D is a fat-soluble nutrient that mainly exists in two forms: Vitamin D2 (ergocalciferol), and Vitamin D3 (cholecalciferol). Vitamin D is an essential nutrient that plays a crucial role in the body. It helps in calcium absorption, and thereby promotes bone health and prevents conditions like osteoporosis. This nutrient also supports immune system function and potentially reduces the risk of infections and chronic diseases, including autoimmune diseases and certain cancers. How to get vitamin D naturally Our body produces vitamin D naturally when exposed to sunlight. When the skin is exposed to sunlight, specifically ultraviolet B (UVB) rays, it triggers a process where the skin makes vitamin D3, which is then converted by the liver and kidneys into its active form to support bone and immune health. You can also turn to dietary sources such as animal-based foods like fatty fish, egg yolks, and fortified dairy for vitamin D. How much vitamin D do you need When sun exposure and dietary intake fall short, supplements may be recommended by doctors. According to current guidelines , consuming 400–800 International Units (IU), or 10–20 micrograms (mcg), of vitamin D should meet the needs of 97%–98% of all healthy people, with an upper limit of 4,000 IU (100 mcg) set by the National Institutes of Health (NIH). Exceeding this upper limit can lead to vitamin D toxicity, also known as hypervitaminosis D, a rare but serious condition. What is vitamin D toxicity (Pic courtesy: iStock) Vitamin D toxicity occurs when the levels of this nutrient is so high. Also known as hypervitaminosis D, this condition can cause serious health issues. As vitamin D is fat-soluble, the body doesnot has easy way to eliminate fat-soluble vitamins. As a result, excessive amounts may build up in your body. The excess amounts accumulate in the body, particularly in the liver and fat tissues. This can put more stress on normal physiological processes, with the kidneys being especially vulnerable. Excessive vitamin D increases calcium levels in the blood, and leads to a condition called hypercalcemia. Prolonged hypercalcemia can overwhelm the kidneys, which filter blood and regulate calcium. High calcium levels may lead to calcium deposits in kidney tissues, which affect its functioning and cause kidney stones or chronic kidney disease. The symptoms may include nausea, vomiting, weakness, frequent urination, and confusion. In severe cases, kidney damage may progress to renal failure if untreated. 5 Signs you are having too much Vitamin D What to do To avoid toxicity, always consult a doctor before taking supplements. Based on your age, health, and other conditions, the doctor can guide you.
&w=3840&q=100)
Business Standard
08-07-2025
- Health
- Business Standard
Can sunlight alone meet your Vitamin D requirement? Study explains
Despite regular sun exposure, you may still lack enough Vitamin D. Here's what experts suggest to meet your body's needs New Delhi Sun exposure alone may not be enough to maintain healthy Vitamin D levels throughout the year, according to recent research. The study highlighted that even with regular sunlight; many people may not reach or sustain the recommended Vitamin D levels, especially those with higher body fat or limited sun exposure. The study titled 'Vitamin D—is the sun enough for us?', published recently in Nutrition & Metabolism (2025), emphasised the need for Vitamin D supplementation to support long-term health. How much sunshine needed for vit D? To achieve sun exposure, most experts recommend spending 5 to 30 minutes in the sun, several times a week, between 10.30 am and 4 pm. However, the study showed that this may not be enough, depending on your skin tone, location, and the time of year. Can your body store vit D from summer for the whole year? The study mentioned that the Vitamin D made from summer sun exposure doesn't last all year. While your body stores Vitamin D in fat and muscle, this reserve may deplete faster than you think. Researchers found that even with regular summer sun, your levels can drop significantly by winter. How skin colour tone, and fat affect Vitamin D absorption People with darker skin need more sun exposure to make the same amount of Vitamin D as those with lighter skin. The melanin in darker skin acts like a natural sunscreen, slowing Vitamin D production. Additionally, obesity can trap Vitamin D in body fat, making it less available to your bloodstream. This means people with higher body fat may need larger Vitamin D doses to achieve the same blood levels as someone with a lower body fat percentage. On the other hand, active muscles can release stored Vitamin D more effectively, which highlights the importance of regular exercise for Vitamin D metabolism. Can your sunscreen lotion block your Vitamin D? Many people worry that wearing sunscreen might block Vitamin D production. Studies suggest that while sunscreen can reduce Vitamin D synthesis, about 15 per cent of UV rays still penetrate the skin, allowing some Vitamin D production. Dermatologists still recommend wearing sunscreen to protect against skin cancer and suggest getting Vitamin D from food and supplements instead. What are the best sources of vit D besides the sun? Vitamin D can also be found in: Fatty fish like salmon, tuna, and mackerel Fortified foods like milk, orange juice, and plant-based alternatives Egg yolks and mushrooms Vitamin D supplements Supplements are often the easiest and safest way to meet your Vitamin D needs, especially during winter. Should you take Vitamin D2 or D3? The study found that Vitamin D3 is more effective than Vitamin D2. D3 stays in your body longer and raises blood levels more efficiently. D2, on the other hand, breaks down faster and is less effective in maintaining optimal Vitamin D levels over time. How can you check your vit D levels? The best way to measure your Vitamin D status is through a simple blood test measuring serum 25(OH)D levels. Most experts recommend aiming for levels above 30 nanograms per millilitre of 25-hydroxyvitamin D (30 ng/mL) for optimal health.
News18
05-07-2025
- Health
- News18
The Best Time And Method To Naturally Boost Your Vitamin D, Backed By Science
Approximately 1 billion people are suffering from Vitamin D deficiency, according to the National Library of Medicine in the United States. From strengthening your bone health to boosting your immunity, Vitamin D is an essential nutrient for your body to function at its optimum levels. Known as the sunshine vitamin, Vitamin D is also critical for mood regulation. A fat-soluble nutrient, this vitamin exists in two forms. Vitamin D2 (ergocalciferol), which is derived from plant-based sources and fortified foods, and Vitamin D3 (cholecalciferol) raised through essential sunlight exposure and also animal-based food intake. According to the National Institutes of Health (NIH) in the United States, your body requires about 400–800 International Units (IU), or 10–20 micrograms (mcg) of Vitamin D to maintain its healthy state. The Vitamin D consumption inside your body also depends on multiple factors, including your age, skin colour, current blood vitamin D levels and sun exposure. Approximately 1 billion people across the globe are suffering from Vitamin D deficiency, according to the USA's National Library of Medicine. In certain countries, the rate of Vitamin D-deficient population stretches up to 50%. In a busy world, improper diets, irregular sun exposure and several diseases have led to such a scenario. Most Effective Way To Boost Vitamin D Levels If you're dealing with Vitamin D deficiency, regular sunlight exposure is the way to go. It is the most effective way to inhale the fat-soluble nutrient that provides wider benefits to your body. When our skin is exposed to sunlight, it naturally generates Vitamin D from cholesterol. The Vitamin D synthesis process begins when the cholesterol in your skin cells meets ultraviolet B (UVB) rays, making sustained production of the essential nutrient. Since UV rays are most intense during the afternoon, midday is considered the best time to get your sun exposure while ensuring you avoid sunburn. There are also dietary sources to get the Vitamin D flow going inside your body. Non-vegetarian dietary options to raise the nutrient intake include fatty fish (salmon, mackerel), and egg yolks, while those who are vegetarian can opt for milk and orange juice. If your lifestyle makes it difficult to consume Vitamin D through both sun exposure and food options, a healthcare professional would recommend supplements. However, taking these supplements increases the risk of overdosing. The Vitamin D overdose can also be harmful, causing toxicity, nausea or kidney problems. First Published: July 05, 2025, 11:35 IST
NDTV
30-06-2025
- Health
- NDTV
Why You Should Leave Mushrooms In The Sun Before Cooking Them
Mushrooms are the kind of staple that work with everything - stir-fries, pasta, soups, or gravies. They have a deep, savoury bite and can soak up flavours like a dream. But what makes them even more impressive is their nutritional profile. High in fibre, low in calories, and packed with antioxidants, mushrooms are the unsung heroes of quick weekday meals and wellness-friendly cooking. But here is the twist: mushrooms are also one of the very few non-animal sources of Vitamin D. And not just a trace amount - they can become significantly more beneficial if you use them right 'Mushrooms contain ergosterol, a compound that converts into Vitamin D2 when exposed to sunlight,' says consultant nutritionist Rupali Datta. In simpler terms? You can increase the Vitamin D content in mushrooms just by leaving them out in the sun before cooking. And yes, the sunlight trick really works. Research has shown that exposing mushrooms to direct sunlight for 15 to 30 minutes can dramatically boost their Vitamin D2 levels. Think of it as a five-minute beauty routine for your dinner ingredients - with health benefits that matter. What Makes Vitamin D2 Important For Health? Before getting into the how-to, it helps to know why Vitamin D2 matters. This vitamin is key for maintaining strong bones, regulating calcium levels, and supporting your immune system. For those who get limited sun exposure - due to lifestyle or location - mushrooms are one of the few food-based sources of Vitamin D2. But to benefit from it, you need to prep them a certain way. Here Are 5 Health Benefits Of Eating Mushrooms Daily Mushrooms are not only easy on the taste buds but also carry several health advantages. When eaten often, they can contribute to improved digestion, better weight management, and more. 1. Supports Weight Management Trying to eat lighter? Mushrooms might help. They are naturally low in calories and made up of nearly 90 per cent water. This makes them a filling addition to your meals without significantly bumping up your calorie intake. 2. Aids Gut Health And Immunity Mushrooms contain selenium, a mineral that helps your body produce antioxidants. These antioxidants support your gut and immune system. In addition, mushrooms work as a prebiotic, meaning they help feed the good bacteria in your digestive tract. 3. Promotes Brain Health And Vision Thanks to nutrients like beta-carotene (a form of Vitamin A), mushrooms may help maintain healthy skin and protect vision. They are also rich in Vitamin B2, which is known to support eye function and neurological health. 4. Helps Regulate Cholesterol Levels Mushrooms contain both lean protein and dietary fibre, which can assist in lowering bad cholesterol. Including them in your diet may be good for your heart over the long term. 5. Strengthens Bones Calcium content in mushrooms contributes to bone strength. Eating them regularly may lower the risk of developing age-related bone conditions. How To Boost Vitamin D2 In Mushrooms Naturally According to dietician Urvi Gohil, mushrooms like button, portobello, and shiitake contain a compound called ergosterol. When exposed to UVB rays from midday sunlight (between 10 am and 2 pm), ergosterol gets converted into Vitamin D2. Step-By-Step: Sun-Drying Mushrooms For Vitamin D The process is simple, but timing matters. If you store mushrooms away from light or cook them straight from the fridge, the conversion will not happen. Here is how to activate their Vitamin D2 potential: Slice the mushrooms. Arrange them so the brown side faces the sun. Leave them in direct sunlight for 30–60 minutes between 10 am and 2 pm. Cook and consume them the same day to retain maximum Vitamin D2 content. How Much Sunlight-Exposed Mushroom Should You Eat? As per the expert, just 100g of sun-exposed mushrooms can provide around 10–15 micrograms of Vitamin D2. That covers approximately 50–75 per cent of your daily requirement, making it an easy and natural way to top up your Vitamin D levels. here for simple mushroom recipes.
