Mushrooms

Mushrooms are the only good non-animal source of vitamin D, excluding fortified foods. When exposed to UV radiation, mushrooms, like humans, can produce this vitamin.

Mushrooms, on the other hand, create vitamin D2, whereas animals produce vitamin D3. Although vitamin D2 can assist enhance vitamin D levels in the blood, it is not as efficient as vitamin D3. Wild mushrooms, on the other hand, are high in vitamin D2. In fact, some varieties contain as much as 2,300 IU per 3.5-ounce (100-gram) serving, which is approximately three times the daily value. Commercially grown mushrooms, on the other hand, are frequently grown in the dark and contain very little D2. Certain brands, however, are treated with ultraviolet radiation (UV light). Per 3.5 ounces, these mushrooms can give 130–450 IU of vitamin D2 (100 grams).