Food-first Vitamin D: UV-boosted mushrooms and eggs on toast

By: Faye Murton

2 Min read

Nearly every tissue in the body has a vitamin D receptor, which just goes to show how important it is. Despite this, the most recent NDNS research reports that nearly half of UK adults are low in this essential vitamin (1). This could be largely due to the sunshine gap: screens have replaced sunlight; time is spent inside rather than out.

While NHS guidance is to supplement vitamin D from October to March (1), as a nutritionist,I also advocate supporting it year-round, and one way to do this is through food.

Most food sources are animal-derived (egg yolk, oily fish, and red meat), and I’m often asked what the best vegetarian and vegan sources are.

For a vegan source of vitamin D, you really cannot beat the humble mushroom.

My go-to way to enjoy them is my quick and easy mushrooms and eggs on toast recipe. Simple but oh-so comforting, it pairs D2-rich mushrooms with D3 from egg yolks and can be enjoyed for breakfast, lunch and dinner. For a vegan version, simply leave out the eggs and swap the butter for a plant-based alternative.

Nutritionist tip: For an extra boost, slice your mushrooms and leave them upside down in direct sunlight on the windowsill for 15-60 minutes - this can help increase their natural vitamin D content.

Mushrooms and eggs on toast

Serves 1

Ingredients

Handful of mushrooms, sliced (shiitake or oyster are great sources)
2 x large eggs
2 slices of sourdough bread
1 x tablespoon butter or vegan alternative, for the toast
1 x tablespoon olive oil, for frying
¼ tsp of dried thyme
Sprinkle of sunflower seeds
Salt and pepper for seasoning

Method

Step 1: Slice the mushrooms

Step 2: Crack the 2 eggs into a bowl, whisk and then season with salt and pepper

Step 3: Heat the olive oil in a pan and fry the mushrooms and thyme over medium heat for 4–5 minutes, until soft and golden

Step 4: Pour the egg mixture into the pan with the mushrooms and gently scramble with a wooden spoon until just set, about 2–3 minutes.

Step 5: Toast the 2 sourdough bread slices and spread with 1 tablespoon butter for the toast.

Step 6: To serve, pile the mushroom scramble on top, sprinkle over the sunflower seeds and serve immediately.

More ways to support your vitamin D

In addition to food sources, supplementation can be a helpful tool, especially if you have low vitamin D, are pregnant or live in an area where sunlight is low.

A lot of people might prefer to take theirs as part of their morning ritual, and because vitamin D is fat-soluble, this means it relies on fats to be absorbed into the body efficiently.

The eggs and seeds in the dish are ideal for this. Avocado is another source that works well with this dish. As is MCT oil. If you like, you can add this neutral-tasting oil to your mushrooms and toast. You’ll also find MCT oil used as a base in our vegan vitamin D spray - True D3 + K2 - which is ideal for days when you don't get enough from sunlight or diet alone.

Magnesium is another nutrient that works in partnership with vitamin D in the body. It supports vitamin D in every step, helping it become an active form in the body. While the sunflower seeds in this recipe do deliver a little magnesium, your daily True Magnesium+ supplement delivers three bioavailable forms - taurate, glycinate and malate- making it the perfect partner to your ritual.