Sarah Brown
Mushrooms are a nutritious food with a variety of health benefits. They are low in calories, fat, and sodium and contain vitamins, minerals, and antioxidants. One cup of mushrooms provides only 21 calories, 3 grams of carbohydrates, and 0 grams of fat. Mushrooms are also a good source of vitamin D, selenium, and phosphorus, with one cup providing 12% of the recommended daily value of phosphorus. However, the phosphorus content can vary depending on the type of mushroom and how it is cooked, with higher amounts of phosphorus found in cooked mushrooms. Overall, mushrooms are a healthy addition to the diet, offering multiple health-promoting effects such as improved heart health and potential cancer-fighting properties.
| Characteristics | Values |
|---|---|
| Phosphorus content | 1/2 cup of fresh mushrooms contains 30 mg of phosphorus, while 1/2 cup of cooked mushrooms contains 67 mg of phosphorus. A serving of 84g of mushrooms provides a 6% increase in phosphorus. |
| Other nutrients | Mushrooms are a good source of vitamin B, copper, potassium, vitamin D, selenium, zinc, riboflavin, niacin, folate, vitamin B6, choline, and fiber. |
| Calories and fat | Mushrooms are low in calories and fat. |
| Health benefits | Mushrooms have been used in traditional medicine for their antibacterial, anti-inflammatory, and cleansing properties. They may also improve heart health and have cancer-fighting properties. |
| Cooking methods | Sautéing or simmering mushrooms is ideal for preserving nutrients. Cooking mushrooms in high-temperature water can cause water-soluble nutrients to escape into the cooking water. |
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What You'll Learn
Phosphorus content in mushrooms
Mushrooms are a good source of phosphorus, a mineral that is essential for human health. Phosphorus is a component of DNA, RNA, and cell membranes, and it plays an important role in energy production, bone health, and muscle function. While the amount of phosphorus in mushrooms can vary depending on the type and preparation method, they are generally considered to be a good source of this essential mineral.
According to the National Health and Nutrition Examination Survey (NHANES) 2011–2016, adding a serving of mushrooms (84 g) to the diet increased phosphorus intake by 6%. This is equivalent to an increase of about 12-14 mg of phosphorus, assuming an average daily intake of 1200-1400 mg. The survey also found that the addition of mushrooms resulted in a decrease in the percentage below the Estimated Average Requirement (EAR) for phosphorus in both adolescents (9-18 years) and adults (19+ years), indicating that the phosphorus content in mushrooms may contribute significantly to the overall phosphorus intake and improve phosphorus adequacy.
The phosphorus content in mushrooms can vary depending on the type of mushroom and the method of preparation. For example, the phosphorus content of fresh mushrooms is lower than that of cooked mushrooms due to the loss of water-soluble nutrients during cooking. Specifically, 1/2 cup of fresh mushrooms contains about 30 mg of phosphorus, while the same amount of cooked mushrooms contains about 67 mg. However, it is important to note that cooking mushrooms may also increase the bioavailability of certain nutrients, including phosphorus, by breaking down the cell walls and releasing the nutrients for absorption.
Overall, mushrooms are a good source of phosphorus, providing a modest but significant contribution to the daily intake of this essential mineral. When adding mushrooms to the diet, it is important to consider the type and preparation method to maximize the phosphorus content and potential health benefits. Additionally, as mushrooms are low in calories and fat, they can be a healthy and nutritious addition to a balanced diet.
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Phosphorus in canned mushrooms
Mushrooms are a good source of phosphorus, an essential mineral that plays a vital role in various bodily functions. While they are often considered vegetables, mushrooms are actually a type of fungus that has been consumed and used medicinally for thousands of years. They are known for their delicate flavour and diverse health benefits.
Canned mushrooms, like their fresh counterparts, contain phosphorus. A 100-gram serving of raw white mushrooms provides 86 milligrams of phosphorus, which equates to 9% of the daily recommended value. Portobello mushrooms offer slightly more phosphorus, with 108 milligrams per 100-gram serving, while shiitake mushrooms contain 112 milligrams, and oyster mushrooms boast the highest amount with 120 milligrams per serving, contributing to 12% of the daily value.
The phosphorus content in canned mushrooms remains stable, providing a convenient way to incorporate this nutrient into your diet throughout the year, regardless of seasonal availability. Canned mushrooms are typically ready to use, making them a quick and easy addition to various dishes.
Mushrooms, including canned varieties, are a valuable source of other essential nutrients as well. They contain protein, vitamins (including B vitamins, vitamin C, and vitamin D), minerals (such as selenium, copper, iron, and potassium), and antioxidants like choline. These nutrients contribute to the numerous health benefits associated with mushroom consumption, including improved cardiovascular health, potential cancer prevention, and enhanced cognitive function.
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Phosphorus in cooked mushrooms
Mushrooms are a good source of phosphorus, an essential nutrient with a variety of functions in the body. Phosphorus is important for turning carbohydrates and fats into energy, nerve and muscle function, maintaining strong bones and teeth, regulating heartbeats, and filtering waste from the kidneys.
While mushrooms are a good source of phosphorus, not all mushrooms contain the same amount of this nutrient. For example, a 100-gram serving of Portobello mushrooms contains 108 milligrams of phosphorus, while the same serving of shiitake mushrooms contains 112 milligrams, and oyster mushrooms contain 120 milligrams.
Cooking mushrooms at high temperatures, such as boiling or microwaving, may cause water-soluble nutrients like B vitamins and potassium to escape in the cooking water. Therefore, it is recommended to sauté mushrooms quickly over high heat or simmer them over low heat, such as in soups, to preserve their nutrients.
It is worth noting that while phosphorus is essential, consuming too much can be harmful, especially for individuals with kidney problems. Foods high in phosphorus can make the kidneys work harder and accelerate their decline. As such, it is important to consume mushrooms and other phosphorus-rich foods in moderation and consult a doctor or dietitian for personalized advice.
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Phosphorus in fresh mushrooms
Mushrooms are a good source of many nutrients, including phosphorus. They are also low in calories and fat, and contain modest amounts of fibre and various other nutrients. Mushrooms have been eaten and used as medicine for thousands of years, and are one of the few plant foods with a strong umami flavour.
When buying fresh mushrooms, it is best to choose ones that are firm, dry, and unbruised. They should be stored in the refrigerator and washed or trimmed only when it is time to cook with them. Mushrooms can be cooked in a variety of ways, including grilling, baking, broiling, sautéing, and roasting. They can also be eaten raw, often used in salads.
A serving of mushrooms (84g) can increase the amount of phosphorus in the body by 6%. They are also a good source of copper, iron, potassium, selenium, zinc, thiamine, riboflavin, niacin, folate, vitamin B6, and choline. Mushrooms are also rich sources of ergosterol, a precursor of vitamin D.
The addition of mushrooms to the diet has been shown to have many health benefits. For example, the potassium, vitamin C, and fibre in mushrooms may contribute to cardiovascular health. Mushrooms also contain antioxidants, which may reduce the risk of some types of cancer.
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Phosphorus in other foods
Mushrooms are a source of phosphorus, with a serving size of 84g providing a 6% increase in phosphorus intake. Phosphorus is an essential nutrient required for bone health and other bodily functions. It is a mineral found in bones that helps to keep them strong and healthy.
While phosphorus is beneficial when consumed in moderation, excessive intake can be harmful. People with kidney disease, in particular, need to monitor their phosphorus intake as their kidneys cannot effectively remove excess phosphorus from the blood. High phosphorus levels can cause damage to the body by pulling calcium out of bones, weakening them.
Phosphorus is naturally present in many foods, especially those that are protein-rich. Here are some other foods that contain phosphorus:
Organ Meats
Organ meats, such as brain and liver, are incredibly nutrient-dense and contain large amounts of phosphorus. A 3.5 oz (100 g) serving of these organs provides 31%-36% of the daily recommended value.
Seafood
Several types of seafood are good sources of phosphorus. Cuttlefish, a mollusk related to squid and octopus, is one of the richest sources, supplying 387 mg of phosphorus per 3.5 oz (100 g) cooked serving. Salmon, sardines, and mackerel are also good sources and provide anti-inflammatory omega-3 fatty acids.
Dairy Products
Low-fat and non-fat milk and yogurt contain the most phosphorus, while full-fat versions contain slightly less.
Soy
Soybeans and fermented soy products, such as tempeh and natto, are good sources of phosphorus. Mature soybeans provide the most phosphorus and can be seasoned and roasted for a crunchy snack, offering 421 mg of phosphorus, or 24% of the daily recommended value, per cup (172 g).
Processed Foods
While natural sources of phosphorus are beneficial, it is important to be aware that processed foods often contain added phosphates. These include processed meats, cola beverages, baked goods, fast food, and convenience foods. Phosphate additives are used to prolong shelf life, enhance taste and texture, and improve cooking efficiency. However, excessive intake of artificial additives may be detrimental to health, and it is recommended to not consume much more than the suggested amount.
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Frequently asked questions
No, mushrooms are not low in phosphorus. In fact, they contain substantial amounts of phosphorus, with 84g of mushrooms increasing phosphorus by 6%.
Phosphorus is an essential mineral that plays an important role in many bodily functions, including bone health, energy storage, and cell growth.
The recommended daily intake of phosphorus is around 700 mg for adults, but this may vary depending on individual needs and certain health conditions.
Other foods that contain phosphorus include meat, fish, eggs, milk, and nuts.
Mushrooms are generally considered safe to consume and offer multiple health benefits. However, they may contain traces of pesticides, so it is important to clean them gently before cooking. Cooking mushrooms at high temperatures may also cause a loss of certain nutrients.
