Niacin is involved in maintaining healthy red blood cells, healthy nerve function and in the release of energy from carbohydrate, protein and fat. So, the fitter you are, the more niacin you need.

Pantothenic acid is involved in more than 100 different steps in making neurotransmitters, hormones and haemoglobin, the protein that carries iron around your body.

Biotin is involved in the normal body metabolism including the production of glucose. It works primarily as a co-enzyme, meaning that it allows enzymes to function properly.

You will often hear that mushrooms have vitamin B12, a vitamin that is also found in animal foods. It’s true, there is vitamin B12 in mushrooms, but it is only a small amount, mainly near the surface of the mushroom.

Vitamin D is very important for the absorption of calcium from foods and growing healthy bones. About one in four Australians are deficient in vitamin D, more during the winter months.

When harvested, mushrooms don't contain high levels of vitamin D, but remarkably, they can produce it!  Much like our skin converts the sun into vitamin D, mushrooms are able to make a similar conversion.

If you put your store-bought mushrooms in direct sun light for around 15 minutes, the mushrooms will convert vitamin D and store it for up to a week.  They will need less time in the sun if the mushrooms are sliced (because a greater surface area is exposed to the sun). We call this 'tanning' your mushrooms, but it doesn't change the colour, texture or flavour of your mushrooms... they are just better for you!

You can also buy vitamin D enhanced mushrooms from a few local greengrocers or supermarkets. Look for the vitamin D label on the pack. After harvesting, growers expose their mushrooms to a special UV-lamp which 'supercharges' their vitamin D levels naturally.

Amazingly, this new enhanced levels of vitamin D stores in the mushroom for up to a week and is mostly retained during the cooking process too.