Laura Smith
Mushrooms are a type of fungus that has been consumed by humans for centuries. They are cultivated in at least 60 countries, with China leading the world in mushroom production. Mushrooms are a good source of various nutrients, including niacin, pantothenic acid, selenium, and copper. They are also a source of vitamin D, which is unique among produce. Mushrooms offer health benefits such as reducing the risk of cancer and promoting healthy gut bacteria. They are versatile in the kitchen and can be used in a variety of dishes, either raw or cooked. However, it is important to exercise caution when consuming wild mushrooms, as some species are poisonous and can be deadly.
| Characteristics | Values |
|---|---|
| Nutritional Value | Good source of niacin, pantothenic acid, selenium, copper, riboflavin, potassium, vitamin B6, vitamin D, calcium, and protein. |
| Health Benefits | May reduce the risk of cancer, lower cholesterol, improve gut health, and boost the immune system |
| Culinary Characteristics | Mushrooms are versatile and can be eaten raw or cooked. They have a savory umami flavor and can be used as a substitute for meat. |
| Safety | Some wild mushrooms are poisonous and can be deadly if consumed. Mushrooms from the store are generally safe to eat. |
| Cultivation | Mushrooms are cultivated in at least 60 countries. In 2019, world production of commercial mushrooms was reported to be 11.9 million tonnes, with China leading production. |
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What You'll Learn
Mushrooms are a good source of niacin, pantothenic acid, selenium, and copper
Mushrooms are a type of fungus that is commonly consumed by humans. They are cultivated in at least 60 countries, with China leading the world in mushroom production. Mushrooms are a good source of various nutrients, including niacin, pantothenic acid, selenium, and copper.
Niacin, also known as vitamin B3, is an essential nutrient that aids in metabolism and nervous system function. Mushrooms are one of the best vegetable sources of niacin, providing 2.5 mg per cup (70 grams). This amounts to about 15% and 18% of the Recommended Dietary Allowance (RDA) for men and women, respectively. Other plant-based sources of niacin include avocado, whole grains, and green peas.
Pantothenic acid, or vitamin B5, is another essential nutrient that the body requires for energy production and the synthesis of certain neurotransmitters and hormones. Mushrooms are a good source of pantothenic acid, along with other foods such as avocados, eggs, lean chicken, and sweet potatoes.
Selenium is a mineral that can be found in varying amounts in different foods, depending on the selenium content of the soil where the food was grown. Mushrooms, particularly portobello mushrooms, are a good source of selenium. Other food sources of selenium include Brazil nuts, eggs, beef, and poultry. Selenium is particularly important for pregnant or lactating women, who may require up to 70 mcg of selenium per day.
Copper is a vital mineral that is found in a wide range of foods, including oysters, nuts, seeds, and mushrooms, specifically shiitake mushrooms. A handful of dried shiitake mushrooms can provide nearly all of the daily recommended intake of copper. Other good sources of copper include organ meats, such as liver, and leafy green vegetables.
In addition to being a good source of these specific nutrients, mushrooms also contain vitamin D, especially when grown under sunlamps. They are also a source of protein, carbohydrates, and fibre. However, it is important to correctly identify wild mushrooms before consumption, as some species are deadly poisonous and can cause food poisoning or allergic reactions.
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They are low in sodium, cholesterol and calories
Mushrooms are a great addition to any meal, providing a savoury, umami flavour without adding a significant amount of fat, calories, or sodium. This makes them an excellent substitute for red meat, helping to reduce cholesterol and maintain a healthy blood pressure.
Mushrooms are low in sodium, with an entire cup of white button mushrooms containing just five milligrams of sodium. This means you can enjoy their delicious flavour without needing to add extra salt, which can increase your risk of high blood pressure and cardiovascular disease. Swapping half of the meat in a traditional ground beef recipe for mushrooms can maintain the flavour while reducing sodium intake by 25%.
Mushrooms are also low in calories, with a 100-gram reference serving of Agaricus mushrooms providing just 22 kilocalories. This makes them a great choice for those watching their weight or looking for a filling, low-calorie snack.
In addition, mushrooms are low in cholesterol. Shiitake mushrooms, in particular, have been shown to help keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block its absorption, and lower the overall amount of cholesterol in the blood. This makes mushrooms a heart-healthy food that can help reduce your risk of cardiovascular disease.
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They can be eaten raw or cooked
Mushrooms are a versatile food that can be eaten raw or cooked and are packed with a savoury umami flavour. They are a good source of niacin, pantothenic acid, selenium, copper, riboflavin, potassium, vitamin B6, and vitamin D. They are also low in calories, cholesterol and sodium.
Mushrooms are a fungus, and nutritionally similar to vegetables. They are distinct from plants and animals as they lack chlorophyll and instead feed on decaying material. They have been consumed by humans for centuries, and are commercially cultivated in at least 60 countries.
When buying mushrooms, choose those that are firm and dry, and avoid any that are slimy or have a musty smell. They should be stored in a paper bag or breathable container in the refrigerator and consumed within a few days.
Mushrooms can be eaten raw, but cooking them can reduce the risk of food poisoning and toxicity. Cooking may also increase the availability of certain nutrients, such as vitamin D, which is produced when mushrooms are exposed to UV light or sunlight.
Mushrooms can be grilled, sliced and added to pastas or vegetables, or used as a substitute for red meat in recipes. They can also be sautéed and served on top of rice with a poached egg and crispy garlic.
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They are commercially cultivated in at least 60 countries
Mushrooms are commercially cultivated in at least 60 countries. They are a good source of niacin, pantothenic acid, selenium, and copper and an excellent source of riboflavin. They also contain macronutrients that support a healthy immune system. Mushrooms are the only type of produce that is a source of vitamin D. They are also a source of vitamin B6 and potassium.
Mushrooms are a versatile food and can be eaten raw or cooked. They are low in calories, cholesterol, and sodium and have a savoury umami flavour. They can be used as a substitute for red meat, helping to reduce cholesterol and maintain low blood pressure.
The average American eats approximately three pounds of mushrooms a year. Commercially cultivated mushrooms are important ecologically, as there have been concerns about the depletion of larger fungi in the wild. Some mushrooms, particularly mycorrhizal species, have not yet been successfully cultivated.
White button mushrooms are the most common and easily recognisable variety. They are versatile and blend well with a variety of cuisines. Crimini mushrooms, or brown/baby bella mushrooms, are another variety commonly found in grocery stores. They have a richer flavour and a firmer texture than white mushrooms. Portobello mushrooms are large mushrooms that can be grilled whole or sliced and added to pastas or vegetables. They have a meaty texture and are often served as burgers or steaks.
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Some mushrooms are poisonous and can be confused with edible ones
Mushrooms are a type of fungus that has been consumed by humans for centuries. They are cultivated in at least 60 countries and are commercially sold fresh, dried, or UV-irradiated. They are also foraged by people as a recreational activity.
While mushrooms are a good source of nutrition, not all mushrooms are edible. Some mushrooms are poisonous and can be confused with edible ones, leading to fatal consequences. The most dangerous mushrooms belong to the genus Amanita, particularly the species A. phalloides, commonly known as the "death cap". Other toxic species in this genus include Amanita virosa (the "destroying angel") and Amanita bisporigera. These poisonous mushrooms closely resemble edible ones such as the Shaggy Mane and the Yellow Morel, leading to accidental consumption and poisoning.
Another toxic mushroom is the Jack O'Lantern, which can be mistaken for the Chanterelle species. The False Morel, or Gyromitra spp., is another poisonous mushroom that resembles the edible true morel or Morchella species. Consuming false morels can lead to acute illness and even death due to the presence of the toxin gyromitrin.
To avoid poisoning, it is crucial to correctly identify wild mushrooms before consuming them. Poisonous mushrooms can cause a range of symptoms, from mild gastrointestinal upset to severe liver and kidney failure, and even death. Some mushrooms may also cause allergic reactions in certain individuals. Additionally, mushrooms growing in polluted areas can absorb chemicals and accumulate lethal concentrations of pollutants and heavy metals such as arsenic and iron.
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Frequently asked questions
Yes, mushrooms are food. They are the fruiting bodies of macroscopic filamentous fungi that grow above the ground and have been consumed by humans for centuries.
Yes, mushrooms are nutritious. They are a good source of niacin, pantothenic acid, selenium, copper, riboflavin, potassium, vitamin B6, and vitamin D.
Mushrooms have been shown to have several health benefits, including:
- Lowering the risk of cancer
- Warding off chronic disease
- Improving heart health
- Improving gut health
- Lowering cholesterol levels
- Supporting a healthy immune system
No, not all mushrooms are edible. Some wild mushrooms are toxic or at least indigestible when raw. Deadly poisonous mushrooms that are often confused with edible varieties include several species of the genus Amanita, particularly A. phalloides, also known as the death cap. Mushrooms purchased from grocery stores are generally safe to consume unless you have an allergy.
