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The first thing that comes to mind when I think of foods high in vitamin D is “Got Milk?” It is believed that the “sunshine vitamins” enter your body via food, beverages, and time spent outdoors. This week, Tracy Lockwood Beckerman RD, the host of Well+Good’s You Versus Food series, teaches us about vitamin D found in mushrooms. The mood-boosting effects of vitamin D are just as strong as those found in milk.
Beckerman claims that vitamin D is a multi-benefit substance. It can help with bone health, reduces the risk of diabetes type 2, helps during pregnancy and menstrual problems, and boosts immunity. Vitamin D is also a mood stabilizer, so you should make sure to get enough. Researchers believe that, despite limited evidence, getting enough vitamin D can help reduce seasonal depression, anxiety and other disorders.
How much vitamin D do you need to consume? What’s the mushroom equivalent? The average person should try to get 600 micrograms per day. Researchers found that between 10 am and 3 pm, two days a week, five to thirty minutes of sunlight exposure is enough for vitamin D synthesis. One quarter cup of white mushroom is enough to meet 46 percent of the daily requirement.
You’re not sure what to do with all these mushrooms. Below are five suggestions to help you get started on your vitamin-D journey.
- Vegetarian bolognese is easy to make.
In a recent episode, Tanya Zuckerbrot RD prepared a vegetarian version of classic beefy bolognese, using–you guessed!–mushrooms. This vitamin-d-rich veggie can almost be a substitute for gamey, rich beef. So eat it up! - How to make mushroom chips using an air fryer or oven
Let me tell you a little secret: anything can be transformed into a chip nowadays. This recipe calls for you to simply cut the mushrooms and season them, before putting them in your air fryer. - Mix them with garlic to make a “Swiss Army Knife” sauce
Imagine a sauce you can pour on anything, including pasta, chicken, eggs and more, to create a gourmet dish that is as simple as mac and cheese in a box. Hurry TheFoodUp’s creamy garlic mushroom recipe is a great example. - Pickle them
Pickled mushrooms can be a great addition to salads and soups. The marinated mushrooms from Damn Delicious are seasoned with spices and may be the most flavorful you’ve ever tried. - Make vegan mushroom pot pie
Pie crust can be used to make anything taste better. Anything–including mushrooms. This chicken pocket pie is vegan and uses celery, carrots, onions, and a mirepoix mix that goes perfectly with the vitamin-D-boosting mushrooms.
