Emma Wilson
Eating at least five portions of fruits and vegetables a day is essential for a healthy and balanced diet. While it is well-known that fruits and vegetables are a great source of vitamins, minerals, and fiber, it is less commonly known that mushrooms are a part of this food group. Mushrooms are a type of fungus that can be eaten fresh or dried and are a tasty addition to a variety of dishes, from salads and sandwiches to omelets and stir-fries. In fact, you only need to eat around 14 button mushrooms or three handfuls of sliced mushrooms to count as one of your five-a-day portions.
| Characteristics | Values |
|---|---|
| Number of button mushrooms that count as one portion | 14 |
| Amount of sliced mushrooms that count as one portion | 3 handfuls |
| Number of mushrooms that count as one portion in a stir-fry | 1 mushroom |
| Number of mushrooms that count as one portion in an omelette | 1 mushroom |
| Number of portions of fruit and vegetables recommended per day | 7 |
| Number of portions of fruit and vegetables achieved per day in the UK | 3-4 |
| Number of portions of fruit and vegetables achieved per day in countries with higher fruit and vegetable intake | 11 |
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Portion sizes
Mushrooms are a nutritious addition to a balanced diet, offering a range of health benefits. They are a good source of copper, potassium, iron, B vitamins, selenium, vitamin D, and vitamin B6. They are also high in fibre and low in calories, with one cup of raw mushrooms containing just 15 calories.
When it comes to portion sizes, one cup of mushrooms (approximately 70 grams) is considered a typical serving size. This equates to around 14 button mushrooms or three handfuls of sliced mushrooms. Cremini mushrooms, a popular variety, can be eaten raw or cooked, and one cup of these chopped mushrooms is also considered a standard portion.
To ensure you are getting the recommended daily intake of nutrients, it is important to consume a variety of fruits and vegetables. According to some sources, you should aim for seven portions of fruits and vegetables per day.
There are simple ways to incorporate mushrooms and other vegetables into your daily meals. For example, you can add mushrooms to omelettes, stir-fries, pizzas, and fajitas. You can also sprinkle chopped raw mushrooms over your meals to add texture and flavour.
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Nutritional value
Mushrooms are a good source of nutritional value and have been consumed for thousands of years. They are a type of fungus, and although sometimes considered a vegetable, they are neither a plant nor an animal food. They are low in calories and fat and contain modest amounts of fibre and various nutrients.
Mushrooms contain a range of B vitamins, including thiamine, riboflavin, B6, and B12. They are also a source of vitamin D, selenium, and potassium. Vitamin D is important for bone and immune health, and the amount of vitamin D in mushrooms depends on their exposure to UV light. Mushrooms exposed to UV light can contain up to 1200 IU of vitamin D per 3.5-ounce serving.
Mushrooms also contain protein, minerals, and antioxidants, which may help prevent several health conditions such as cancer, diabetes, and heart disease. The antioxidants in mushrooms may increase cells' defence systems, improve anti-inflammatory actions, and protect against obesity-related hypertension.
Some species of mushrooms are toxic to humans, such as the Amanita mushroom species. It is important to properly identify mushrooms before consuming them.
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Recipe ideas
Mushrooms are a versatile ingredient that can be used in a variety of dishes. They are a great way to add flavour and texture to your meals, and they also count towards your 5-a-day!
Mushroom Pasta
Mushrooms are a great addition to pasta dishes, especially when paired with garlic and cheese. Try a mushroom and garlic spaghetti for a fast, easy, and flavourful vegetarian dinner. Simply sauté mushrooms with butter, olive oil, and garlic to create a rich sauce for your spaghetti. Top with Pecorino Romano cheese for an extra savoury kick.
For a slightly more complex recipe, try a vegetarian pasta with miso and mushrooms. The umami flavours of the miso and mushrooms combine to create an intense, savoury dish. A touch of cream and pasta cooking water create a silky sauce that binds everything together.
Mushroom Fajitas
Mushrooms are a great option for a vegetarian fajita filling. Fry onions and chicken (or a meat substitute) before adding peppers and mushrooms. Stir in a fajita spice mix and serve with warm tortillas and a mixed salad.
Mushroom Stir-Fry
Stir-fries are a great way to include a variety of vegetables in your diet. Add mushrooms to your next stir-fry for a savoury, umami-rich flavour.
Mushroom Appetizers
Top mushrooms with cheese and breadcrumbs for a delicious appetizer or side dish.
Mushroom "Ribs"
Transform mushrooms into hearty barbecue "ribs" for a unique vegan or vegetarian dish.
Mushroom Soup
Create a creamy mushroom soup by puréeing a mix of crimini, shiitake, and oyster mushrooms with cashews.
Mushroom Congee
For a Chinese-inspired dish, try making congee with mushrooms and rice. Rinse the rice and freeze it overnight to help it break down faster during cooking.
Mushroom Rice
Djon djon is a popular dish in Haiti, made with black mushrooms handpicked in the mountains of Northern Haiti and then dried. The mushrooms give the rice its signature dark colour and a unique flavour and aroma.
Mushroom Sides
Mushrooms are a great addition to any meal, whether it's a simple salad or a more complex dish like grilled mushrooms with baked beans, grilled tomatoes, and a fried egg for breakfast.
With their versatility and flavour, mushrooms are a great way to add variety and nutrition to your meals.
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Health benefits
Mushrooms are a fungus and are native to North America and Europe. They are known for their delicate flavour and meaty texture. They are also widely recognised for their health benefits.
Mushrooms are a low-calorie food and are packed with health-boosting vitamins, minerals, and antioxidants. They are also rich in potassium and fibre. They are a good source of vitamin D, which helps with cell growth and boosts immune function. Mushrooms are also a source of vitamin B6, which helps the body form red blood cells, and selenium, which helps the body make antioxidant enzymes to prevent cell damage.
Research has shown that eating 1 to 2 cups of mushrooms each week may reduce the risk of cancer by up to 45%. Mushrooms are a rich source of two powerful antioxidants, glutathione and ergothioneine, which help shield cells from damage and support immune function. They also contain polysaccharides, their most abundant carbohydrate, which stimulate the growth of healthy bacteria in the gut.
Mushrooms are also beneficial for heart health, as they are low in sodium and loaded with heart-healthy compounds that help prevent plaque buildup on arterial walls. They are also a good substitute for red meat, helping to minimise cholesterol, calories, and fat in the diet.
In addition, mushrooms may help protect against cognitive impairment and neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease.
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Weighing produce
Know the Requirements: Familiarize yourself with the weight requirements for different types of produce. In some countries, prepacked fruit and vegetables must have the net weight marked on the packaging. For loose or non-prepacked items, the weight can be indicated on the bag, wrapper, or a separate ticket/receipt.
Compare Pre-packaged Items: When purchasing pre-packaged produce, such as bags of oranges or onions, consider weighing multiple packages. Sometimes, these bags have a minimum weight requirement, but some may contain more than others. By comparing weights, you can choose the package with the most content.
Buy in Bulk: Certain fruits and vegetables, like grapes or cherries, are often cheaper when bought in bulk or larger quantities. Consider buying only the amount you need to reduce waste and save money.
Check Pricing: Pay attention to the pricing of the produce. In some cases, the price may be based on a minimum weight requirement, but the actual weight might vary. By weighing the produce, you can ensure you are paying the correct amount.
Keep a Running Total: Maintaining a running total of your grocery bill as you shop can help you catch any discrepancies in pricing. It also helps you stay within your budget and makes you aware of any errors in the final checkout total.
By following these tips and weighing your produce, you can make informed choices, save money, and ensure you get the best value for your purchases at the grocery store.
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Frequently asked questions
You need to eat 14 button mushrooms or three handfuls of sliced mushrooms for them to count as one portion.
Mushrooms are a great way to eat more vegetables and they can be used in a variety of dishes. They are especially beneficial in the winter months as they help regulate your immune system.
Mushrooms are very versatile and can be chopped into a bolognese, added to scrambled eggs, or roasted with other vegetables. They can also be added to salads and sandwiches.
No, fresh and dried mushrooms both count towards your five a day.
