How to boost vitamin intake naturally without popping pills

Turns out mushrooms really are magic after all

If you’ve ever stood in a healthcare shop staring at all the products, you may have felt a little overwhelmed when there are too many to choose from.

As when there are too many to choose from, you don’t know what to trust.

Yet what if you could access one of your most vital vitamins naturally, without popping pills? You could not only boost wellbeing but save pennies too.

[Credit: Harshal S Hirve / Unsplash]

One in five of us are vitamin D deficient, despite its critical role in facilitating the immune system, decreasing depression, and supporting healthy bones.

But all that is about to change when you hear how easy it is to access it.

We are, of course, talking about the humble mushroom.

Mushrooms are one of the only vegetarian and vegan friendly sources of vitamin D, compared to red meat and oily fish which are typically recommended, meaning herbivores living on plant-based lifestyles can finally get their fix too.

[Credit: Gil Ndjouwou / Unsplash]

It’s all thanks to the UK and Ireland Mushroom Producers, who are now enriching mushrooms with vitamin D so they reach their maximum vitamin potential by exposing them to ultraviolet light.

And it takes just eight shrooms to provide 100% of your daily recommended intake!

The reason shrooms are our secret weapon is that they are the only vegetarian food that can make vitamin D because they contain a specific compound called ergosterol.

Ergosterol is converted into vitamin D when exposed to the sun’s UV radiation, similarly to how human skin synthesises the vitamin in response to sun exposure.

So, it’s never been easier to get your vitamin fix naturally, and as National Vegetarian Week is in full swing this week, what better time than to revamp your diet.

[Credit: Rob Hobson]

But it doesn’t just have to be mushrooms on toast…

To help us along the way, nutritionist Rob Hobson has shared his favourite recipes that can create nutrition-dense habits so that we are all buzzing with vitamin D.

Check out the top tips below:

Mushroom Shakshuka

Vitamin D mushrooms: Eight medium-sized Vitamin D enriched mushrooms deliver 100% of your recommended daily intake [RDI].

Eggs: Rich in phosphorus, calcium and potassium, eggs also contain 15% of the RDI for vitamin B12.

Tomatoes: A major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Vegetable Stir Fry

Vitamin B12 mushrooms: Four medium-sized vitamin B12 enriched mushrooms deliver 100% of your RDI.

Broccoli: 1 cup contains 1mg of iron, 6% of your daily intake. A serving also packs 112% of the daily value for vitamin C, which helps your body absorb iron better.

Tofu: A half cup (126g) serving provides 3.4mg of iron, which is 19% of your RDI and provides 22g of protein per serving.

Asparagus: High in vitamin K, providing 57% of RDI, and a source of folate too with 34% of the RDI.

Baked, Stuffed Sweet Potatoes

Vitamin B6 mushrooms: One 100g serving of vitamin B6 mushrooms provides 30% of your RDI.

Sweet potatoes: A medium-sized sweet potato contains 3.8g of fibre and 100g provides 100% of your RDI for vitamin A.

Black beans: A half cup (86g) serving of cooked black beans provides 1.8g of iron and 10% of your RDI. They are also a good source of folate, magnesium and potassium.

Avocado: A 100g serving provides 26% of your RDI for vitamin K, and 20% for folate.

Cheddar cheese: Contains 200mg calcium, which is 20% of your RDI per ounce.

Turns out mushrooms really are magic after all.


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