Grow your own vitamin D. Make the most of today's sunshine and grow your own vitamin D. Vitamin D is essential for healthy bones, teeth, muscles, immune systems and happy minds. We make it on our skin in response to sunshine but, living in the UK, we don't get enough sun to make the amount we need.
The advice from Public Health England is that adults and children over the age of one should consider taking a daily supplement containing 10mcg of vitamin D, particularly during autumn and winter to protect musculoskeletal health.
Vitamin D is also available in a few food sources such as oily fish, egg yolks, mushrooms and fortified cereals although, it's difficult to get enough.
However.... putting mushrooms out in the sunshine is a great way to boost their vitamin d content. Mushrooms contain ergosterol, a precursor that is converted into vitamin d when exposed to UV radiation; pretty much the same way as how skin makes vitamin d after sun exposure.
Most supermarket-bought mushrooms are grown inside so they usually have negligible amounts of vitamin D but, putting them out in the sun for 60 minutes will boost their levels.
The form of vitamin D produced in mushrooms is D2 rather than D3. It was thought that D2 was less potent and bioavailable in the body than D3 but more recent research has found it can be as effective as D3 in boosting the biologically active form of the vitamin in the body. So, put your mushrooms out in the sun, gill side up, for an hour and have your daily dose of vitamin D for tea. Failing that, you can now buy vitamin d rich mushrooms in Tesco and M&S for just £1