Emma Wilson
Mushrooms are a fungus that can be added to a variety of dishes, from omelettes to stir-fries. They are low in calories and rich in disease-fighting nutrients, vitamins, minerals, and antioxidants. They are also a good source of vitamin D, which helps the body absorb calcium to build strong bones and teeth. Mushrooms have been shown to improve brain health, boost the immune system, and reduce the risk of cancer, heart disease, and diabetes. With their unique nutrient properties, mushrooms are a healthy and tasty addition to any diet.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Vitamins | B2, B3, B5, B6, B9, D |
| Minerals | Calcium, copper, iron, potassium, selenium, zinc |
| Antioxidants | Ergothioneine, polysaccharides |
| Cholesterol | Low |
| Sodium | Low |
| Fat | Low |
| Fiber | Rich |
| Protein | Rich |
| Brain health | Lion's mane, Choline, Hericenones, Erinacines |
| Cancer prevention | 18 grams/day lowers risk by 45% |
| Diabetes | Type 2 |
| Heart disease | Lowers blood pressure |
| Alzheimer's | Lion's mane |
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What You'll Learn
Mushrooms are a good source of vitamin D
Mushrooms are fungi that, when exposed to ultraviolet (UV) light, can produce significant amounts of vitamin D. The most common form of vitamin D found in mushrooms is vitamin D2, with smaller amounts of vitamins D3 and D4. White button, portabella, and cremini mushrooms are particularly good sources of vitamin D after exposure to sunlight or a UV lamp. To get your recommended daily amount of vitamin D, you can slice three mushrooms (or one portabella) and expose them to sunlight for 15 minutes. Maitake mushrooms are another excellent option, providing the recommended vitamin D intake in just over one cup, even without sun exposure.
The vitamin D content in mushrooms can vary depending on factors such as the type of mushroom, whether they are sliced or whole, their distance from the UV source, and the duration of exposure. Commercially grown mushrooms, for example, are often cultivated in the dark and contain very little vitamin D2. However, some producers treat mushrooms with UV light to enhance their vitamin D content. This process involves using pulsed UV lamps to generate vitamin D2 deep within the mushroom's 'flesh'.
In addition to being a good source of vitamin D, mushrooms offer other nutritional benefits. They are low in calories, sodium, and fat, making them a healthy meat alternative. They are also a source of selenium, vitamin B6, zinc, potassium, and fiber. These nutrients contribute to a healthy immune system, improved gut health, and lower blood pressure. Furthermore, mushrooms are rich in antioxidants, which can help prevent cell damage and reduce the risk of chronic diseases, including Alzheimer's, heart disease, cancer, and diabetes.
By incorporating mushrooms into your diet, you can not only boost your vitamin D intake but also reap the benefits of their various other nutrients. Whether enjoyed raw or cooked, mushrooms are a versatile and flavourful addition to any meal, enhancing both its taste and nutritional value.
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They are low in sodium
Mushrooms are naturally low in sodium, with an entire cup of white button mushrooms containing just five milligrams of sodium. This makes them an excellent substitute for red meat, as they can help reduce cholesterol and fat intake while minimising calories.
Mushrooms' low sodium content is significant because it reduces the need for added salt, helping to keep blood pressure low. A study from the Culinary Institute of America and UC Davis found that swapping half the meat in a traditional ground beef recipe for mushrooms can reduce sodium intake by 25% without compromising on flavour.
The low sodium content of mushrooms is especially beneficial for those with heart health concerns, as sodium can raise blood pressure. Mushrooms are also rich in potassium, which helps to lessen the tension in blood vessels, further helping to lower blood pressure.
Mushrooms' savoury, umami flavour makes them a good meat alternative. They can be added to a variety of dishes, including soups, salads, casseroles, and pasta sauces. They can also be cooked in a variety of ways, including simmering, sautéing, grilling, and baking.
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They are a good source of B vitamins
Mushrooms are a good source of B vitamins, specifically B2, B3, B5, and B9 (folate). B vitamins are essential for cell growth and formation, which means that consuming mushrooms can contribute to healthier hair, skin, and nails, as well as a healthier brain and heart. Vitamin B6, found in shiitake mushrooms, helps the body form red blood cells, proteins, and DNA. Vitamin B6 also helps improve the efficiency of the immune system. Choline, found in mushrooms, can help with muscle movement, learning, and memory. It also assists in maintaining the structure of cellular membranes and plays a role in transmitting nerve impulses.
Vitamin D is another important nutrient that mushrooms are a source of. Mushrooms exposed to ultraviolet (UV) light, either from sunlight or a UV lamp, contain vitamin D, which is a vital nutrient that can be hard to come by in nature. Vitamin D helps the body absorb calcium, thus strengthening bones and teeth. Adequate vitamin D levels are also associated with a reduced risk of dementia, Type 2 diabetes, and premature death. Mushrooms are the only vegan, non-fortified dietary source of vitamin D, making them especially important for those following a plant-based diet.
In addition to B vitamins and vitamin D, mushrooms also contain selenium, which helps the body make antioxidant enzymes to prevent cell damage. They are also a source of potassium, which helps maintain healthy blood pressure, and fiber, which promotes gut health by feeding the "good" bacteria in the intestines. These bacteria produce neurotransmitters that promote mood stability, concentration, brain health, and mental well-being.
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They are a healthy meat substitute
Mushrooms are a healthy meat substitute. They are low in calories, fat, cholesterol and sodium, making them a nutritious addition to any meal. Mushrooms have a savoury, umami flavour, which makes them an ideal meat substitute. They also have a unique, meaty texture. Portobello mushrooms, for example, are often served as burgers or steaks because of their texture.
Mushrooms are a good source of vitamins, minerals and antioxidants. They are the only plant-based source of vitamin D, which helps the body absorb calcium to maintain and build strong bones and teeth. They are also a source of B vitamins, which are important for cell growth, hair, skin, nails, brain health and heart health. Mushrooms are also rich in potassium, which helps to maintain healthy blood pressure, and fiber, which promotes gut health.
Research has shown that eating mushrooms can lower the risk of cancer by as much as 45%. They are also thought to have a positive impact on weight loss and can help to lower cholesterol and blood pressure.
Mushrooms are versatile and can be cooked in a variety of ways. They can be added to sauces, soups and stir-fries, or grilled or baked for sandwiches and "burgers". They can also be eaten raw, sliced or chopped and sprinkled over salads.
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They may help prevent cancer
Mushrooms are a rich source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They are also a good source of selenium, which helps the body make antioxidant enzymes that prevent cell damage.
Research has shown that eating just 18 grams of mushrooms (about two medium mushrooms) a day may lower your risk of cancer by as much as 45%. This is supported by the fact that mushrooms are a good source of vitamin D, which is linked to a reduced risk of several types of cancer. Vitamin D can be hard to come by in nature, but mushrooms exposed to ultraviolet (UV) light, whether from sunlight or a UV lamp, contain this vital nutrient.
Mushrooms are also a good source of B vitamins, which are important for cell growth and formation. B vitamins also appear to be important for a healthy brain, and the choline in mushrooms can help with muscle movement, learning, and memory.
In addition to their cancer-fighting properties, mushrooms offer a variety of other health benefits, including improved immune function and reduced inflammation. They are also low in calories, cholesterol, and sodium, making them a healthy meat substitute.
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Frequently asked questions
Yes, mushrooms are extremely nutritious and good for a person's health. They are low in calories, sodium, cholesterol and fat, and are a good source of vitamins, minerals, antioxidants, fibre and protein.
Mushrooms are a source of vitamin D, B vitamins (including folate and vitamin B6), selenium, potassium, calcium, copper, zinc and choline.
Mushrooms exposed to UV light or sunlight increase their vitamin D content. Slice three white button, portabella or cremini mushrooms (or one portabella), expose them to sunlight for 15 minutes, and enjoy.
Mushrooms have been shown to improve the efficiency of the immune system, lower blood pressure, lower cholesterol, reduce the risk of cancer and diabetes, improve brain health and promote weight loss.
Mushrooms are versatile and can be eaten raw or cooked. Try adding them to pizzas, salads, soups, casseroles, stir-fries, pasta sauces, or cooked beef, chicken or turkey. They can also be used as a meat substitute in recipes.
