Ergocalciferol - Sources

Sources

Lichen

  • Cladina arbuscula specimens grown under different natural conditions: The contents of vitamin D3 range from 0.67 to 2.04 μg g⁻¹ dry matter in the thalli of C. arbuscula specimens grown under different natural conditions, while provitamin D3 could not be detected. The ranges for provitamin D2 and vitamin D2 were 89-146 and 0.22-0.55 μg g⁻¹ dry matter, respectively, while the contents of provitamin D3 were below the detection limit (0.01 microg g(-1) dry matter).

Fungus, from USDA nutrient database

  • Mushrooms, portabella, exposed to ultraviolet light, raw: Vitamin D (D2 + D3): 11.2 mcg (446 IU)
  • Mushrooms, portabella, exposed to ultraviolet light, grilled: Vitamin D (D2 + D3): 13.1 mcg (524 IU)
  • Mushrooms, shiitake, dried: Vitamin D (D2 + D3): 3.9 mcg (154 IU)
  • Mushrooms, shiitake, raw: Vitamin D (D2 + D3): 0.4 mcg (18 IU)
  • Mushrooms, portabella, raw: Vitamin D (D2 + D3): 0.3 mcg (10 IU)

Plantae

  • Alfalfa (Medicago sativa subsp. sativa), shoot: 4.8 mcg (192 IU) vitamin D2, 0.1 mcg (4 IU) vitamin D3

Vitamin D2 (ergocalciferol) is produced in fungus synthetically from radiating an ergosterol. Human bioavailability of vitamin D2 from vitamin D2-enhanced button mushrooms via UV-B irradiation is effective in improving vitamin D status and not different to a vitamin D2 supplement. Vitamin D2 from UV-irradiated yeast baked into bread is bioavailable. By visual assessment or using a chromometer, no significant discoloration of irradiated mushrooms, as measured by the degree of "whiteness", was observed. Claims have been made that a normal serving (approx. 3 oz or 1/2 cup, or 60 grams) of mushrooms treated with ultraviolet light provides vitamin D content to levels of 3,476 IU if exposed to just 5 minutes of UV light after being harvested.

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