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  • Mushrooms can provide up to 1200 IU vitamin D per 100g if you do this simple thing before cooking: Study

Mushrooms can provide up to 1200 IU vitamin D per 100g if you do this simple thing before cooking: Study

A simple pre-cooking trick can boost mushrooms' vitamin D content to as much as 1200 IU per 100 grams, making them a powerful nutrient-rich food.

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Written By: Muskan Gupta | Published : June 18, 2026 2:47 PM IST

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Mushrooms are already known for being low in calories and rich in nutrients, but did you know they can become an excellent source of vitamin D with one simple step before cooking? According to a 2018 review published in the Nutrients journal, mushrooms exposed to sunlight or ultraviolet (UV) light can generate significant amounts of vitamin D .

Why vitamin D is important for your health?

Vitamin D is a vital nutrient which helps keep bones, teeth, muscles and immunity healthy. Vitamin D deficiency is a global phenomenon, however, particularly in the individuals who are housebound, or have limited exposure to sunlight.

The unique component of mushrooms is ergosterol. Much like human skin producers vitamin D when exposed to sun UV radiation, exposure of mushrooms to UV radiation, from the sun, mushrooms convert ergosterol to vitamin D2.

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Research has demonstrated that exposing mushrooms in direct sunlight for about 15-30 minutes prior to cooking can significantly increase their vitamin D content. Under proper exposure to the sun, some varieties can yield as much as 1200 International Units (IU) of vitamin D per 100 grams. This could be the equivalent of or more than adults' daily vitamin D requirement.

Simple trick to increase vitamin D in mushrooms

The process is easy-to-follow. Put the fresh mushrooms outside and expose them to the sun with the gills facing up before cooking. Most of the ergosterol is present in the gills which lie below the mushroom cap. A brief sun bath in the sun for a few moments lets them absorb the UV rays and their vitamin D content increases naturally.

Which mushrooms work best for this method?

Common varieties such as button mushrooms, cremini mushrooms, and portobello mushrooms can all benefit from this method. Once exposed to sunlight, the mushrooms can be cooked as usual in soups, stir-fries, salads, curries, or grilled dishes.

It's especially useful for people who follow vegetarian or vegan diets, which might not provide as much vitamin D in the food they eat as diets with fish, eggs, and dairy would, experts say. Vitamin D providing mushrooms are a natural and inexpensive source of vitamin D in sun-exposed mushrooms.

Can vitamin D mushrooms replace supplements?

Mushrooms are good at increasing vitamin D levels, but should not be used as a replacement for sunlight exposure or supplements for those who are very low in vitamin D. If you're worried about the amount of vitamin D you're getting, talk to a health care professional.

Eating mushrooms is a nutritious idea anyway, but taking a short sun bath before preparing mushrooms makes them even more nutritious! With just a small and simple step we can turn something everyday into something that's valuable for your bone health, immunities, and well-being and that is Vitamin D.

Disclaimer: The content on TheHealthSite.com is only for informational purposes. It is not at all professional medical advice. Always consult your doctor or a healthcare specialist for any questions regarding your health or a medical condition.

Muskan Gupta

Muskan Gupta

Muskan Gupta is a passionate lifestyle and health journalist with over 4 years of experience. She has worked with leading media organisations like ANI and India TV. Currently employed at TheHealthSite.com under Zee Media, she brings stories to life and covers ... Read More