While foods such as fatty fish and egg yolks typically receive more attention as sources of vitamin D, this particular meal could be equally potent.

In fact, research shows that a certain amount gives you the exact amount of vitamin D you need every day.

Vitamin D is a fat-soluble vitamin that helps your body take in calcium and phosphorus from the foods you eat.

Because of this, the vitamin is important for the health of your bones and muscles, and if you don’t get enough of it, you could end up with a lot of problems.

In the summer, it’s easy to acquire enough vitamin D by simply spending time outside, but in the fall and winter, that’s not the case.

Symptoms like tiredness, bone pain, and depression can start to show up during this time, which is a sign that you need to boost your levels.

For adults aged 19 years and above, the suggested dietary intake is 600 IU (15 mcg) per day, for both men and women. However, for adults over the age of 70, the recommended daily allowance is slightly higher at 800 IU (20 mcg), according to Harvard Health.

This is where brown Mushrooms step in with a promise to meet exactly this amount.

Mushrooms, which are known for their earthy flavor, may provide 50 to 100% of the daily necessary vitamin D, according to research published in the journal Nutrients.

The research found that this much can be gained from eating 100 grams of mushrooms.

However, how does vitamin D make its way into these small foods? Studies indicate that mushrooms from certain large-scale farms worldwide undergo a process akin to tanning sessions. 

These farms subject the fungi to UV radiation, which aids in the production of vitamin D.

Hence, mushrooms get their vitamin D from the sun in a manner similar to humans.

It’s worth noting, however, that not all mushroom growers subject their products to UV light.

The labels that are placed on mushrooms that can be purchased in supermarkets, fortunately, may direct you to the kind that contains the fat-soluble vitamin.

Vitamin D-enhanced mushrooms provide significant amounts of vitamin D2, which is bioavailable and rather stable throughout storage and cooking, the researchers said in their conclusion.

Consuming mushrooms that have been supplemented with vitamin D may thus significantly help to address the worldwide public health problem of vitamin D deficiency.

While a lack of vitamin D in adults may be difficult to detect, there are several warning signals that should raise concern, according to the Cleveland Clinic.

According to the health site, deficiencies in the vitamin d might manifest as:

• Fatigue
• Bone pain
• weakness, pains, or cramps in the muscles
• Changes in mood and depression.

Nonetheless, certain individuals may not manifest any indications or symptoms of a deficit in vitamin D.

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