John Miller
Mushrooms are a fungus that has long been recognized as an important part of a balanced diet. They are nutrient-dense, packed with vitamins, minerals, and antioxidants, and are one of the few non-animal sources of vitamin D. Mushrooms are also low in calories, cholesterol, and sodium, making them a healthy addition to any meal. Research has found that eating just 18 grams of mushrooms per day may lower your risk of cancer by up to 45%. They are also a natural source of fiber, which promotes gut health and improves mood stability, concentration, and mental well-being.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Cholesterol | Low |
| Sodium | Low |
| Vitamins | B2, B3, B5, B6, B9, D, and more |
| Minerals | Selenium, copper, calcium, potassium, zinc, and more |
| Antioxidants | Selenium, ergothioneine |
| Amino acids | Ergothioneine |
| Neurotransmitters | Yes |
| Fiber | Yes |
| Cancer prevention | Yes |
| Brain health | Yes |
| Heart health | Yes |
| Gut health | Yes |
| Allergen | Yes |
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What You'll Learn
Mushrooms are a good source of vitamins and minerals
Vitamin D is important for bone and immune health, and mushrooms are one of the few non-animal sources of this nutrient. When exposed to sunlight or ultraviolet light, mushrooms increase their vitamin D content. White button, portabella, and cremini mushrooms are particularly good sources of vitamin D.
Mushrooms are also a good source of B vitamins, including B2, B3, B5, B6, and B9 (folate). B vitamins are essential for cell growth and formation, promoting healthy hair, skin, nails, brain, and heart. Shiitake mushrooms, in particular, are a good source of vitamin B6, which helps form red blood cells.
In addition to vitamins, mushrooms contain minerals such as copper, which helps form red blood cells and maintain healthy bones and nerves, and selenium, which acts as an antioxidant, protecting cells from damage. Mushrooms are also a good source of potassium, which can help to reduce blood pressure and the negative impact of sodium on the body.
The nutritional content of mushrooms makes them a powerful addition to any meal. They can be prepared in a variety of ways and added to sauces, soups, stir-fries, and more, providing both flavour and nutrition.
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They are low in calories, cholesterol and sodium
Mushrooms are low in calories, making them a great addition to any diet. They are also low in cholesterol and sodium, which can help to lower blood pressure and reduce the risk of heart disease.
Mushrooms are a type of fungus that has long been recognised as an important part of a healthy diet. They are versatile and nutrient-dense, offering a wide range of health benefits. For example, they are one of the few non-animal sources of vitamin D, which is important for bone health and immune function.
Research has also shown that eating just 18 grams of mushrooms per day may lower your risk of cancer by as much as 45%. Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
They are also a good source of B vitamins, including B6, which helps the body form red blood cells, proteins and DNA. Mushrooms are also one of the best sources of selenium, which helps your body make antioxidants that can reduce cell damage.
Mushrooms are low in sodium, which can help to reduce blood pressure. High sodium intake can cause the body to retain excess fluid, increasing blood pressure. By substituting mushrooms for higher-sodium ingredients, you can reduce your sodium intake and lower your risk of heart disease.
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Mushrooms can be used as a substitute for meat
Mushrooms are a great substitute for meat in many dishes. They are versatile and have a similar flavour profile and texture to meat. They are also low in calories, fat, and sodium, making them a healthier alternative to meat.
One way to use mushrooms as a meat substitute is to chop them up and add them to dishes such as pizza, pasta, soups, stir-fries, or egg dishes like frittatas, omelettes, or quiche. You can also leave them whole for kebabs or slice them thinly for pizza and pasta sauce. Cremini mushrooms, for example, have a light, earthy flavour that adds depth to vegetable dishes and works well as a replacement for ground beef in dishes like shepherd's pie, meatballs, and meatloaf. Portobello mushrooms are another popular option for sandwiches, burgers, stews, and tacos.
If you're looking for a chewier texture, king oyster mushrooms are a great choice and can be used in stir-fries or as a shredded meat substitute. They can also be sliced lengthwise into thin strips and used to make beef jerky. For a softer texture, shiitake mushrooms are a good option and add amazing flavour to stir-fries and soups.
To enhance the meaty flavour of mushrooms, you can try marinating them in sauces or spices before cooking. For example, marinating oyster mushrooms in garlic, onion powder, cumin, smoked paprika, and soy sauce can create a savoury flavour similar to steak. Mushrooms can also be fried in beef fat to add a complimentary depth of flavour to dishes.
While mushrooms are a great substitute for meat in terms of taste and texture, it's important to note that they are not a one-to-one protein replacement for meat. To ensure you're getting enough protein, combine mushrooms with other plant-based protein sources like beans, tempeh, tofu, or seitan.
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They may lower your risk of cancer
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Selenium, another antioxidant found in mushrooms, also helps protect cells against damage.
A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms (equal to about a 1/8-cup or two medium mushrooms) a day may lower your risk of cancer by as much as 45%.
Mushrooms also contain B vitamins, which are essential for cell growth and formation. This means that your hair, skin, and nails could become healthier, as well as your brain and heart. Vitamin B6, in particular, helps your body form red blood cells, proteins, and DNA. Shiitake mushrooms are the best choice for vitamin B6.
Mushrooms are also a natural source of fiber, which promotes gut health by feeding the "good" bacteria in the intestines. These bacteria have been found to make neurotransmitters or chemicals that send messages between nerves. These neurotransmitters promote mood stability, concentration, brain health, and mental well-being.
The lion's mane mushroom has been identified for its potential to protect against neurological damage and promote the growth of nerve tissue, which is important for those with Alzheimer's disease, multiple sclerosis, and Parkinson's disease.
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Mushrooms are good for heart health
Mushrooms are a good source of nutrition and have several health benefits. They are a fungus with a distinct umami taste and are versatile in their use in various dishes. They are nutrient-dense and low in calories, fat, and sodium. They are packed with vitamins, minerals, and antioxidants.
Research has shown that consuming mushrooms may have favorable effects on lipid profiles by changing some metabolic markers such as low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, total cholesterol, and triglycerides. They are also associated with reduced mean blood pressure. Shiitake mushrooms, in particular, help keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block its absorption, and lower overall cholesterol in the blood.
Mushrooms are also rich in polyphenols, which help support the gut microbiome. They are one of the few vegan sources of vitamin B12, which helps form red blood cells. They also contain ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
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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 also contain vitamin D, selenium, copper, potassium and calcium.
Mushrooms have an umami taste, which makes them a good meat substitute. You can add them to dishes such as pizza, pasta, soups, stir-fries, casseroles and salads. They can be cooked in olive oil or butter and are versatile and nutrient-dense.
