Emma Wilson
Mushrooms are a fungus that can be added to a variety of dishes, from soups to salads, and are known for their savoury, umami flavour. They are nutrient-dense, packing a lot of vitamins, minerals and antioxidants into a low-calorie package. Mushrooms have been found to have many health benefits, from lowering the risk of cancer to promoting heart health, and are one of the few non-animal sources of vitamin D.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Cholesterol | Low |
| Sodium | Low |
| Vitamins | B2, B3, B5, B6, B9, folate, D |
| Minerals | Calcium, copper, potassium, selenium, and zinc |
| Antioxidants | Selenium, ergothioneine |
| Amino acids | Ergothioneine |
| Neurotransmitters | Promote mood stability, concentration, brain health, and mental well-being |
| Cancer prevention | Lower the risk of cancer by 45% |
| Heart health | Help prevent plaque buildup on arterial walls |
| Gut health | Natural source of fiber, which promotes gut health by feeding the "good" bacteria in the intestines |
| Allergies | Safe for most people unless you have an allergy to mushrooms or a mould allergy |
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What You'll Learn
Mushrooms are a good source of vitamin D
Mushrooms are a type of fungus, and like humans, they can synthesize vitamin D when exposed to UV light. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D2 helps raise blood levels of vitamin D, but it may not be as effective as vitamin D3, which is the most common form in animal foods.
When commonly consumed mushroom species are exposed to a source of UV radiation, such as sunlight or a UV lamp, they can generate nutritionally relevant amounts of vitamin D. In particular, white button, portabella, and cremini mushrooms provide the most vitamin D after exposure to UV light or sunlight. To get the recommended daily amount, slice three mushrooms (or one portabella), expose them to sunlight for at least 15 minutes, and enjoy.
Vitamin D helps your body absorb calcium to maintain and build strong bones. It is also important for immune health. Mushrooms are also a good source of potassium, which is known for reducing the negative impact of sodium on your body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure.
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They can help lower blood pressure
Mushrooms are a type of fungus that have been consumed by humans for thousands of years. They are a good source of nutrients and have various potential health benefits. One of these benefits is their ability to help lower blood pressure.
High blood pressure, or hypertension, is a common health issue that can lead to serious complications if left untreated. It is often referred to as a "silent killer" because it typically presents with no symptoms, yet it can increase the risk of heart disease, stroke, and other dangerous conditions. Fortunately, dietary and lifestyle changes can help manage blood pressure, and eating certain foods, like mushrooms, may be particularly beneficial.
Research has suggested that mushrooms contain compounds that can help regulate blood pressure. One key compound is potassium, which acts as a vasodilator, helping to relax blood vessels and reduce the pressure of blood flowing through them. A diet rich in potassium has been linked to lower blood pressure and a reduced risk of stroke and coronary heart disease. Mushrooms also contain other minerals, such as calcium, magnesium, and copper, which contribute to their blood pressure-lowering effects.
Additionally, mushrooms are a source of ergothioneine, an amino acid with potent antioxidant properties. Ergothioneine helps to protect the body's cells from damage caused by oxidative stress, which is a key contributor to high blood pressure and cardiovascular disease. By reducing oxidative stress, mushrooms may help support heart health and healthy blood pressure levels.
To incorporate mushrooms into your diet, try adding them to stir-fries, omelets, salads, or pasta dishes. They can also be grilled, roasted, or sautéed as a tasty side dish or snack. When preparing mushrooms, it's generally recommended to cook them lightly to retain their nutritional value.
In conclusion, mushrooms offer a range of nutritional benefits, including the potential to help lower blood pressure. Their content of potassium, other minerals, and ergothioneine contributes to their positive impact on cardiovascular health. Including a variety of mushroom types in your diet may be a simple and tasty way to support your overall health and well-being.
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Mushrooms are a good source of B vitamins
Shiitake mushrooms are a good choice for vitamin B6, which helps the body form red blood cells, proteins, and DNA. Vitamin B6 is also found in other mushroom varieties, such as white button, portabella, and cremini mushrooms. These mushrooms can be exposed to sunlight or UV light to increase their vitamin D content, making them a good source of both vitamin B and D.
Mushrooms are a versatile and nutrient-dense food that can be incorporated into a variety of dishes. They are low in calories, cholesterol, and sodium, making them a healthy substitute for meat in recipes. In addition to their B vitamin content, mushrooms contain other essential vitamins, minerals, and antioxidants, contributing to their overall nutritional value.
The health benefits of mushrooms include cancer prevention, brain health, heart health, and improved gut health. They are also a natural source of fiber, which promotes the growth of "good" bacteria in the intestines, contributing to improved mood, concentration, and overall mental well-being.
It is important to note that while mushrooms offer numerous health benefits, not all mushrooms are safe for consumption. Wild mushrooms, in particular, can be risky as some varieties may be poisonous. It is recommended to stick to farm-grown mushrooms found in supermarkets or forage with an expert when seeking wild mushrooms.
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They are a good meat substitute
Mushrooms are an excellent meat substitute and can be a tasty and nutritious addition to a vegetarian or vegan diet. They have a unique, hearty texture and a savoury flavour that can mimic the taste and mouthfeel of meat, making them a satisfying alternative. With their versatility, mushrooms can be prepared in numerous ways and incorporated into a variety of dishes, from stir-fries to burgers, offering a meat-like consistency.
The texture of mushrooms, especially when cooked, is remarkably similar to meat. For instance, portobello mushrooms are commonly used as a burger substitute, as their large caps have a meaty bite and can be grilled or barbecued, providing a similar experience to a beef patty. Their ability to take on flavours and absorb marinades also enhances their meat-like qualities, as they can be seasoned and flavoured in a variety of ways to mimic different types of meat.
In terms of nutrition, mushrooms are a good source of protein, which is essential for vegetarians and vegans to ensure they get enough in their diet. While the protein content varies by mushroom type, they generally provide a decent amount, with some varieties containing as much as 3-4 grams of protein per 100 grams. This helps contribute to a well-rounded, meat-free diet. Mushrooms also contain all nine essential amino acids, making them a complete protein source, which is rare for plant-based foods.
Additionally, mushrooms are a good source of dietary fibre, which can help with digestion and overall gut health. They are also low in calories and fat, making them a healthier alternative to meat, especially for those watching their weight or maintaining a healthy BMI. The versatility, texture, and nutritional benefits of mushrooms make them an excellent option for those looking to reduce their meat intake or incorporate more plant-based meals into their diet without sacrificing flavour or satisfaction.
- Portobello mushrooms, as mentioned, work great as burger substitutes. Marinate them in a mixture of soy sauce, garlic, and herbs, and then grill or barbecue for a juicy, savoury patty.
- Chopped mushrooms can be used to extend meat dishes, adding bulk and texture while reducing the overall meat content. For example, mix chopped mushrooms with minced beef for a healthier, more economical, and flavourful bolognese sauce.
- For a vegetarian "pulled pork" experience, try shredding king oyster mushrooms and marinating them in a barbecue sauce. When slow-cooked, these mushrooms take on a tender, stringy texture remarkably similar to pulled pork.
- Mushroom meatballs are another option for a vegetarian twist on a classic. Blend or chop mushrooms finely and mix with breadcrumbs, herbs, and spices, then form into balls and bake or fry.
- Finally, for a simple yet satisfying sandwich filling, try sautéing sliced mushrooms with onions and peppers, and pile them onto a toasted bun with your favourite condiments.
With their meaty texture and flavour, nutritional benefits, and versatility in the kitchen, mushrooms are an excellent, healthy substitute for meat.
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Mushrooms may help prevent cancer
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Selenium, a mineral found in mushrooms, also helps protect cells against damage.
Mushrooms are one of the few non-animal sources of vitamin D, which is important for bone and immune health. Mushrooms exposed to ultraviolet (UV) radiation, either from sunlight or a UV lamp, can increase their concentration of vitamin D.
According to research, eating just 18 grams of mushrooms (about two medium mushrooms) per day may lower your risk of cancer by as much as 45%. This is supported by the fact that mushrooms contain polysaccharides, which are linked to improved insulin resistance and GI health. These polysaccharides stimulate the growth of healthy bacteria and suppress harmful bacteria in the gut, which is important for overall health.
Mushrooms are also a natural source of fiber, which promotes gut health by feeding the "good" bacteria in the intestines. These good bacteria produce neurotransmitters that promote mood stability, concentration, brain health, and mental well-being.
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Frequently asked questions
Yes, mushrooms are good for you. They are low in calories, cholesterol, and sodium and are a good source of vitamins and minerals. They are also one of the few non-animal sources of vitamin D.
Mushrooms are a good source of B vitamins, including vitamin B2, B3, B5, B6, and B9 (folate). They are also one of the best sources of selenium, which helps the body make antioxidants, and they contain polysaccharides, which are linked to improved insulin resistance and gut health. Mushrooms are also rich in potassium, copper, and zinc.
Mushrooms are very versatile and can be added to many dishes, including pizza, pasta, soups, stir-fries, casseroles, salads, and omelets. They can be used as a substitute for meat in many recipes, adding flavor and texture.
Shop-bought mushrooms are generally safe for most people as long as you do not have an allergy to them or a mold allergy. However, some wild mushrooms can be poisonous, so it is important to only consume wild mushrooms with an expert and to cook them before eating. Certain mushrooms, commonly known as magic mushrooms, are illegal to possess in the UK.
