Michael Davis
Mushrooms are a tasty and nutritious food that have been consumed for thousands of years. They are a type of fungus that contains a substance called ergosterol, which can be transformed into vitamin D with exposure to ultraviolet light. While all mushrooms contain ergosterol, the vitamin D2 content varies based on exposure to light. There are over 10,000 known types of mushrooms, with different colours, shapes, and sizes, but they are generally distinguished by a stem, fleshy rounded cap, and gills underneath the cap. So, are all mushrooms nutritionally equal?
| Characteristics | Values |
|---|---|
| Nutritional value | Mushrooms are a good source of niacin, pantothenic acid, selenium, copper, riboflavin, protein, vitamins, minerals, and antioxidants. |
| Nutritional comparison | Mushrooms are nutritionally similar to vegetables and count towards your 5-a-day fruit and vegetable portions. They are also comparable to insects due to their high levels of protein and chitin composition. |
| Nutritional benefits | Mushrooms may help prevent cancer, boost cardiovascular health, and improve brain health. |
| Nutritional considerations | Wild mushrooms can be poisonous, so it is safer to stick to supermarket varieties. Cooking mushrooms can affect their nutritional properties, with roasted and seared mushrooms having more umami flavor than raw or steamed mushrooms. |
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What You'll Learn
Nutritional benefits of mushrooms
Mushrooms are a good source of nutrition and have been consumed for thousands of years. They are a type of fungus that contains ergosterol, a substance similar to cholesterol in animals. Ergosterol can be converted into vitamin D with exposure to ultraviolet light.
Mushrooms are nutritionally dense and low in calories, fat, and sodium. They are a good source of B vitamins, including riboflavin, niacin, pantothenic acid, and B6. These vitamins help to provide energy by breaking down proteins, fats, and carbohydrates, and they also play a role in heart health and the nervous system. Mushrooms are also a good source of potassium, which is important for heart, muscle, and nerve function, and can help to reduce blood pressure.
Additionally, mushrooms contain selenium, an antioxidant that helps to maintain a healthy immune system and protect body cells from damage. They also contain small amounts of vitamin D, which is important for bone health and immune function. Some manufacturers expose mushrooms to UV light to increase their vitamin D content.
Other nutritional benefits of mushrooms include their high levels of copper, which helps the body produce red blood cells, and antioxidants, which can help to prevent various health conditions such as cancer and diabetes.
While most mushrooms provide similar nutritional benefits, it is important to note that some wild mushrooms can be toxic, causing stomach upset, allergic reactions, or even poisoning. It is recommended to stick to supermarket varieties to avoid any potential risks.
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Vitamin D content
Mushrooms are a good source of vitamin D, specifically vitamin D2 (ergocalciferol), a form found only in plants. All mushrooms contain the vitamin D precursor ergosterol, which can be transformed into vitamin D2 with exposure to ultraviolet light. The vitamin D2 content varies upon exposure to light.
Mushrooms sold in supermarkets are usually grown in dark, controlled environments and contain little to no vitamin D. However, some manufacturers expose mushrooms to ultraviolet (UV) light, either by natural sunlight or a UV lamp, to increase their vitamin D2 content. The amount of vitamin D2 generated depends on factors such as time of day, season, latitude, weather conditions, and exposure time.
For example, when fresh button mushrooms are exposed to midday sunlight for 15-20 minutes, they can produce vitamin D2 amounts exceeding 10 μg/100 g FW, which is close to the daily requirement of vitamin D recommended in many countries. At midday in midsummer in Germany, sliced mushrooms exposed to sunlight for 15 minutes had a vitamin D2 content of 17.5 μg/100 g FW, while those exposed for 60 minutes reached 32.5 μg/100 g FW.
Additionally, freeze-dried button, shiitake, and oyster mushrooms have been shown to generate more vitamin D2 after exposure to UV-B radiation than hot air-dried mushrooms. Different variables, such as time of exposure, temperature, and UV-B radiation intensity, can influence the vitamin D2 production in these mushrooms.
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Health benefits
Mushrooms are a great source of nutrition and have been eaten and used as medicine for thousands of years. They are a type of fungus that contains a substance called ergosterol, which is similar in structure to cholesterol in animals. With over 2,000 edible species, mushrooms offer a wide range of health benefits. Here are some of the key health benefits of consuming mushrooms:
Cancer Prevention:
Mushrooms are rich in antioxidants and nutrients like selenium, which may help prevent cancer. Studies suggest that consuming 1 to 2 cups of mushrooms weekly may reduce the risk of cancer by up to 45%. In Japan, reishi mushrooms are even used as a drug in cancer treatment.
Immune System Boost:
Mushrooms contain selenium, vitamin D, and vitamin B6, which help maintain a healthy immune system. Selenium aids in producing antioxidant enzymes to prevent cell damage, while vitamin D boosts immune function and reduces inflammation. Vitamin B6 is crucial for the formation of red blood cells, proteins, and DNA.
Cognitive Health:
Consuming mushrooms regularly may help reduce the risk of developing cognitive impairment and neurodegenerative diseases. Studies indicate that eating 2 cups of mushrooms weekly can cut the risk of cognitive impairment by half. Exotic mushroom varieties like Lion's Mane, Cordyceps, and Turkey Tail are believed to have extra brain-boosting benefits.
Cardiovascular Health:
Mushrooms are rich in potassium and low in sodium, which helps maintain a healthy heart. They also contain heart-healthy compounds that prevent plaque buildup on arterial walls. The antioxidants in mushrooms improve anti-inflammatory actions, protecting against obesity-related hypertension and supporting cardiovascular health.
Digestive Health:
Mushrooms are a good source of fiber and polysaccharides, which promote digestive health. Polysaccharides stimulate the growth of healthy bacteria in the gut and suppress harmful bacteria, improving insulin resistance and gastrointestinal health.
It is important to note that while mushrooms offer numerous health benefits, not all mushrooms are safe for consumption. Always purchase mushrooms from a trusted source and avoid foraging for wild mushrooms to ensure they are safe to eat.
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Types of edible mushrooms
Mushrooms are a good source of niacin, pantothenic acid, selenium, copper, riboflavin, protein, vitamins, minerals, and antioxidants. They are also an excellent source of vitamin D, with all mushrooms containing the vitamin D precursor ergosterol. Vitamin D2 content varies upon exposure to light, and some manufacturers expose their mushrooms to ultraviolet light to increase vitamin D content.
There are thousands of varieties of edible mushrooms, with different colours, shapes, and sizes. Here are some of the most common types:
- Crimini / Cremini / Baby Bella / Swiss Brown / Roman Brown / Italian Brown / Chestnut – These mushrooms are darker, firmer, and more mature than white button mushrooms, but smaller and younger than portobellos. They can be sautéed in a skillet to give them a crunchy texture or floated atop mushroom soup.
- White Button / Cultivated / Champignon – The mildest-tasting mushroom, these can be eaten raw or cooked. They are the same species as criminis and portobellos, just at a different point in their life cycle.
- Portobello – Larger and more mature than criminis and white button mushrooms, portobellos are commonly used in cooking.
- Chanterelle – Golden-hued, fleshy, and firm, these mushrooms are known for their apricot-like scent. They are difficult to cultivate, so they are usually foraged in the wild. They are used in European cuisines, including French and Austrian, and are native to North America.
- Black Morel – Harvested in large quantities after forest fires, floods, logging, and storms, black morels have a slightly pointed cap with black colouring on the ridges. They are sold in large quantities to chefs and restaurants.
- Boletus Edulis / Porcini / Penny Bun – Renowned for its delicious flavour, this mushroom is sought after worldwide and can be found in a variety of culinary dishes.
- Enokitake – This mushroom has small, shiny white caps attached to thin, long stems. They have a mild flavour and a distinctive crunch, making them particularly good raw. They can be cultivated but also grow wild on Chinese Hackberry, ash, mulberry, and persimmon trees.
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Mushrooms vs. meat
Mushrooms are a good source of many vitamins, minerals, and antioxidants, and have been eaten and used as medicine for thousands of years. They are a unique food, biologically distinct from plants and animals, and are nutritionally closer to vegetables than meat.
There are thousands of varieties of mushrooms, with different colours, shapes, and sizes, and each variety has a unique nutritional profile. They are a good source of minerals like copper, phosphorus, zinc, selenium, and copper, and B-complex vitamins like riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), thiamine, B6, and B12. Mushrooms also contain a small amount of vitamin D, which can be increased by exposing the mushrooms to ultraviolet light.
When comparing mushrooms to meat, it is important to note that mushrooms are low in protein compared to meat products. Mushrooms only have 1-2% of your daily value (DV) for protein per 100 grams (3.5 ounces), while meat is high in protein. Mushrooms have a very meaty flavour and texture when cooked, but their likeness to meat ends there. Mushrooms are nutritionally closer to insects due to the chitin in their cell walls and their high levels of protein.
However, mushrooms are a great way to lower the energy density of meals and food costs when blended with animal protein. They are also extremely versatile and can be used in many recipes, making them a great meat substitute in various plant-based meals.
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Frequently asked questions
Yes, all mushrooms are nutritious. They contain protein, vitamins, minerals, and antioxidants. However, some species of mushrooms are toxic to humans, so it is best to stick to supermarket varieties.
No, not all mushrooms are nutritionally equal. While most mushrooms provide about the same quantities of the same nutrients per serving, the vitamin D2 content varies upon exposure to light. Mushrooms exposed to ultraviolet light, either by sunlight or a UV lamp, will have higher levels of vitamin D2.
Mushrooms can be eaten raw, dried, or cooked. They are a versatile ingredient that can be added to many dishes to improve diet quality.
Mushrooms have been associated with various health benefits, including cancer prevention, improved heart health, and boosting the immune system. They are also a good source of plant-based protein and can be a low-fat alternative to meat.
