The Importance of Vitamin D
Vitamin D is an essential nutrient that plays many important roles in the body. Some of the key functions of vitamin D include:
- Supporting bone health
- Boosting immunity
- Regulating cell growth
- Reducing inflammation
- Supporting muscle function
- Regulating blood pressure
Despite the many critical functions of vitamin D, deficiency is very common. Some research suggests that about 42% of Americans may be deficient in this important vitamin.
Symptoms of Vitamin D Deficiency
Some of the most common symptoms of vitamin D deficiency include:
- Fatigue and tiredness
- Bone and back pain
- Depression
- Impaired wound healing
- Bone loss
- Hair loss
- Muscle pain and weakness
Best Herbal Sources of Vitamin D
While some foods like fatty fish, egg yolks, and fortified products contain vitamin D, herbs can also be great sources. Here are some of the top herbs that contain vitamin D:
Shiitake Mushrooms
Shiitake mushrooms are considered herbs in traditional Chinese medicine and other holistic healing systems. They are rich in ergosterol, a compound that converts into vitamin D when exposed to UV light.
In fact, shiitake mushrooms can provide around 100 IU of vitamin D per 100 grams when exposed to additional UV light after harvesting.
Reishi Mushrooms
Like shiitakes, reishi mushrooms also contain trace amounts of ergosterol, a precursor to vitamin D. Some research shows that reishi mushrooms have antiviral and anti-inflammatory properties thanks to their vitamin D content.
Portobello Mushrooms
Related to shiitakes and reishis, meaty portobello mushroom caps also supply vitamin D. Portobellos are very quick and easy to grow-you can even grow them in your own backyard.
Maitake Mushrooms
Also known as hen of the woods, maitakes are an additional mushroom variety bursting with D. Maitakes grow in beautiful flower-like formations at the base of certain trees.
Interestingly, maitake translates to "dancing mushroom" in Japanese-legend says that people danced with joy upon finding these precious vitamin-rich mushrooms in the forest!
Oyster Mushrooms
Common oyster mushrooms are another type of flavorful fungi that delivers vitamin D. Like shiitakes, exposing oyster mushrooms to additional UV light can increase their D levels even further.
Chanterelle Mushrooms
Chanterelle mushrooms have a lovely golden hue and horns that give them a distinctive look and taste. They pop up near hardwood trees in forests around the world.
Chanterelles contain ergosterol like other mushroom varieties. Look for golden chanterelles at your local farmer's market or forage for them to get wild vitamin D.
Other Vitamin D Rich Herbs
Aside from medicinal mushrooms, there are a few other lesser-known herbs that can be decent vitamin D sources. These include:
Stinging Nettles
Stinging nettles are a traditional spring green full of vitamins and minerals. Though they can cause a sting when touched raw, cooking neutralizes the reaction, leaving behind nutritious cooked greens.
Interestingly, stinging nettles contain small amounts of ergosterol like mushrooms do. With additional UV light exposure, stinging nettle leaves acquire more vitamin D.
Alfalfa
Alfalfa sprouts are usually eaten raw on sandwiches and in salads. Interestingly, some research indicates alfalfa sprouts may provide around 20 IU of vitamin D per cup.
So snacking on some crisp alfalfa sprouts could help increase your daily D intake.
Horsetail
Horsetail is an ancient leafless green fern-like plant packed with silicon, calcium, magnesium and other minerals. Some holistic healers claim it may also be a source of vitamin D.
Try drinking roasted horsetail tea or eating young horsetail shoots to get trace amounts of additional vitamin D from this unique greenery.
Maximizing Vitamin D Absorption
To maximize absorption of vitamin D from food sources, there are a few helpful tips to keep in mind:
Expose Mushrooms to UV Light
As discussed previously, exposing mushrooms, greens, and herbs to some UV light before eating them can increase vitamin D concentrations.
You can place mushrooms in sunlight or under a UV lamp for at least 15 minutes. Just don't overexpose them to prolonged UV rays.
Cook Vitamin Rich Herbs
Lightly cooking vitamin D-containing plants helps increase absorption compared to eating them raw. Try sautéing mushrooms, gently steaming nettle leaves, or adding a sprinkle of alfalfa sprouts to soups.
Squeeze Lemon Juice
Vitamin D is a fat soluble vitamin, meaning some fat can enhance absorption. Adding even a small amount of good fat like olive oil or avocado can help.
You can also squeeze some lemon or lime juice over your D-rich herbs and veggies. The vitamin C in citrus enhances your ability to absorb and utilize vitamin D from other foods and herbs.
Optimize Vitamin D Levels
Consuming enough vitamin D containing foods is also key for absorption. If your levels are already severely low, your body cannot properly assimilate and use vitamin D from dietary sources.
Get your vitamin D levels tested so you know if you need to take a separate D3 supplement to restore healthy levels.
Other Dietary Sources of Vitamin D
Aside from herbs and veggies, there are a few other foods that contain this vital nutrient. These include:
- Fatty Fish (Salmon, Tuna)
- Eggs and Dairy Products
- Fortified Foods (Cereals, Orange Juice)
- Beef Liver
Focus on getting plenty vitamin D either from sunlight, diet, and possibly supplementation in order to prevent deficiency symptoms.
Take Home Message
Vitamin D deficiency is widespread yet also easy to avoid with smart dietary strategies. Along with good sun exposure habits, munching on mushrooms, sprouts, nettles and other herbs can deliver decent doses of vitamin D.
Additionally, eating eggs, fatty fish, fortified snacks, and grass-fed organ meats provides very bioavailable forms of this essential sunshine vitamin. Follow these tips in order to keep your vitamin D status solidly in the healthy range!
FAQs
What herbs contain the most vitamin D?
Shiitake mushrooms, maitake mushrooms, oyster mushrooms and other edible mushroom varieties contain decent amounts of vitamin D if exposed to UV light. Mushrooms have the unique ability to generate vitamin D because they contain ergosterol. Other vitamin D containing herbs include stinging nettles, alfalfa sprouts and horsetail.
Why are mushrooms good sources of vitamin D?
Mushrooms naturally contain a compound called ergosterol, which converts into vitamin D when exposed to ultraviolet light from the sun. Much like human skin makes vitamin D when exposed to sunshine, the ergosterol in mushrooms turns into provitamin D2 and then vitamin D2 when exposed to UV rays.
Do herbs lose vitamin D when cooked?
Cooking mushrooms and other vitamin D containing herbs does not deplete their vitamin D content. In fact, light cooking has been shown to increase the body's ability to absorb and utilize the vitamin D present in mushrooms and plants. Just avoid overcooking.
How can I increase vitamin D absorption from foods?
To maximize vitamin D absorption from dietary sources, expose mushrooms to sunshine before eating, lightly cook herbs and veggies containing it, add a bit of healthy fat (olive oil, avocado etc) and squeeze some vitamin C-rich lemon or lime juice onto your meal.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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