Did you know that fresh mushrooms costing only a few tens of baht from markets or supermarkets hide remarkable nutritional secrets?
Thairath Online reveals a kitchen trick recognized by food scientists: simply sun-drying mushrooms for 15-30 minutes can transform them into an excellent source of vitamin D comparable in value to expensive supplements.
Mushrooms are living organisms with a mechanism similar to humans in that they contain a compound called ergosterol, a precursor to vitamin D, within their cells. When exposed to sunlight, UV rays react with this compound, converting it into vitamin D2 in quantities that increase dramatically.
This mechanism is identical to how human skin synthesizes vitamin D when exposed to sunlight. Moreover, mushrooms retain this vitamin D even after being cooked with heat.
Choose fresh mushrooms: You can use any fresh mushroom variety, such as shiitake, champignon, oyster, king oyster, or enoki. Sliced mushrooms absorb sunlight even better.
Important rule: "Mushroom gills must face upward": Place mushrooms on a tray with the gills facing up so the underside of the mushroom cap directly contacts the sunlight. This area has the largest surface and highest concentration of ergosterol.
Sun-dry for 15-30 minutes: Put the tray in strong midday sunlight between 10:00 a.m. and 3:00 p.m. The stronger the sun, the better. Leaving them for just 15-30 minutes can increase the vitamin D content in mushrooms by hundreds to thousands of IU, enough to meet daily body requirements.
Vitamin D is essential for calcium absorption, strengthening bones, and acts as a key "switch" to activate the immune system to fight infections, allergies, and reduce stress. Usually, vitamin D is abundant in deep-sea fish, egg yolks, or animal liver. This sun-drying mushroom trick is perfect for plant-based eaters, vegetarians, or anyone wanting to boost health affordably.
Before using mushrooms in your next tom yum soup, curry, or butter stir-fry, try placing a tray of fresh mushrooms on your balcony in the sun for 15 minutes. Just a small effort without spending money on supplements lets you serve meals rich in premium vitamins to your body.