Laura Smith
Mushrooms are a fungus and an important source of vitamins, minerals, and antioxidants. They are low in calories and have a rich, savoury flavour, making them a popular ingredient in myriad dishes. There are over 2000 edible varieties of mushrooms, with the Cremini mushroom being one of the most widely used. Mushrooms are the only vegan, non-fortified dietary source of vitamin D, and also contain B vitamins, including thiamine, riboflavin, B6, and B12.
| Characteristics | Values |
|---|---|
| Vitamins | B vitamins (thiamine, riboflavin, B6, B12), vitamin D, vitamin K |
| Minerals | Selenium, potassium, zinc, folate |
| Antioxidants | Ergothioneine, polysaccharides |
| Other nutrients | Choline, fibre, protein, beta-glucan |
| Health benefits | Cancer prevention, diabetes management, improved cardiovascular health, weight loss, improved immune system, anti-inflammatory, neurodegenerative disease prevention, improved gut health |
| Types | Cremini, Portobello, Enoki, Maitake, Morel, Oyster, Porcini, Shiitake, Chanterelle, Lion's Mane, Turkey Tail, Reishi, Cordyceps |
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What You'll Learn
Mushrooms are a source of vitamin D
Vitamin D is essential for bone and immune health. It assists with cell growth, boosts immune function, and reduces inflammation. Mushrooms are the only vegan, non-fortified dietary source of vitamin D. The amount of vitamin D in mushrooms varies depending on their UV exposure, with wild mushrooms like chanterelles and morels containing up to 1200 IU per 3.5-ounce serving, while those grown in darkened conditions contain less than 40 IU. Mushrooms treated with UV lamps can produce even higher amounts of vitamin D.
In addition to vitamin D, mushrooms contain other essential vitamins, minerals, and antioxidants. They are a good source of B vitamins, including thiamine, riboflavin, B6, and B12, which help with energy production and red blood cell formation. B vitamins are also important for a healthy brain. Mushrooms also contain choline, which supports muscle movement, learning, memory, and the transmission of nerve impulses. The selenium in mushrooms acts as an antioxidant, helping to prevent cell damage and maintain a healthy immune system.
The polysaccharides in mushrooms, particularly beta-glucan, are a type of soluble fibre that stimulates the growth of healthy bacteria in the gut. These polysaccharides pass through the stomach unchanged and reach the colon, encouraging the growth of beneficial bacteria. Mushrooms are also a source of potassium, which is known for reducing the negative impact of sodium on the body and lowering blood pressure. Overall, mushrooms are a nutritious food with potential health benefits, including improved immune function, reduced inflammation, and a lower risk of chronic diseases.
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They contain B vitamins
Mushrooms are a good source of B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins are essential for several bodily functions, including energy production and red blood cell formation. For example, vitamin B6, found in shiitake mushrooms, helps the body form red blood cells, proteins, and DNA. Vitamin B6 also supports the immune system by reducing inflammation and protecting against obesity-related hypertension.
The choline in mushrooms is another important B vitamin that aids in muscle movement, learning, and memory. Choline is involved in maintaining the structure of cellular membranes and facilitating nerve impulse transmission. The B vitamins in mushrooms also help support neurotransmitter function and may offer protection against cognitive impairment and neurodegenerative diseases such as Alzheimer's and Parkinson's.
Mushrooms exposed to ultraviolet (UV) light are also a good source of vitamin D, which is important for bone and immune health. Vitamin D assists with cell growth and boosts immune function. The amount of vitamin D in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels typically have higher levels of vitamin D compared to those grown in darkened conditions.
In addition to their vitamin content, mushrooms are low in calories and rich in disease-fighting nutrients, making them a nutritious addition to any diet. They contain antioxidants, minerals, and polysaccharides, which offer various health benefits, including improved insulin resistance and gut health. The polysaccharides in mushrooms stimulate the growth of healthy bacteria and can reach the colon unchanged, encouraging the growth of beneficial bacteria along the way.
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Mushrooms are low in calories
The amount of vitamin D in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels can have up to 1200 IU of vitamin D per 3.5-ounce serving, while those grown in dark conditions contain significantly less. Mushrooms treated with UV lamps or exposed to sunlight can increase their vitamin D content.
Mushrooms are also a source of B vitamins, including thiamine, riboflavin, B6, and B12. These vitamins help the body derive energy from food and form red blood cells, contributing to a healthy brain. Additionally, the choline in mushrooms supports muscle movement, learning, and memory retention.
Beyond vitamins, mushrooms contain antioxidants, selenium, and potassium while being low in sodium. These nutrients collectively support cardiovascular health, improve the immune system, and reduce the risk of chronic diseases such as cancer, diabetes, and Alzheimer's.
The versatility of mushrooms in cooking, combined with their low-calorie content, makes them an excellent substitute for red meat, helping to minimize calories, fat, and cholesterol intake.
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They are rich in potassium
Mushrooms are a rich source of potassium, a nutrient that helps to reduce the negative impact of sodium on the body. Potassium also helps to lower blood pressure by lessening the tension in blood vessels, thereby decreasing the risk of hypertension and cardiovascular disease. The American Heart Association (AHA) recommends eating more foods that contain potassium and less salt. Mushrooms are on the AHA's list of foods that provide potassium.
A cup of sliced raw mushrooms weighing 70 grams provides around 223 mg of potassium. The recommended daily intake of potassium is 2,600 milligrams for females and 3,400 milligrams for males.
Mushrooms are also a good source of vitamin D, especially when exposed to ultraviolet light. Vitamin D is important for bone and immune health. Mushrooms contain various other vitamins, minerals, and antioxidants, which may help prevent several health conditions, such as cancer and diabetes, when consumed as part of a nutritionally balanced diet. They can also help boost cardiovascular health.
Overall, mushrooms are extremely nutritious and beneficial to one's health. They are low in calories and can be used in a variety of recipes to add flavour and nutritional value.
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Mushrooms are a vegan source of vitamin D
Mushrooms are a type of fungus that contains a substance called ergosterol, which is similar in structure to cholesterol in animals. They are widely known for their great taste and health benefits, and they make for an excellent addition to one's diet. Mushrooms are a good source of antioxidants, vitamins, and minerals, and are low in calories.
Mushrooms are the only vegan, non-fortified dietary source of vitamin D. Vitamin D is important for bone and immune health. The amount of vitamin D in mushrooms varies and depends on their exposure to UV light. Mushrooms that are exposed to UV light, either by natural sunlight or a UV lamp, can generate nutritionally relevant amounts of vitamin D. The vitamin D in mushrooms is mostly in the form of vitamin D2, with lesser amounts of vitamins D3 and D4. Vitamin D2 is also the predominant form of vitamin D in plants and fungi.
Mushrooms exposed to UV light have been found to increase vitamin D status in deficient individuals. This makes them a good vegan source of vitamin D, especially for those who do not consume animal products, which are predominantly the highest sources of vitamin D3. Vitamin D-enhanced mushrooms have the potential to be a primary source of dietary vitamin D for vegans and vegetarians.
Some of the common types of mushrooms that can be exposed to UV light to increase their vitamin D content include button mushrooms, chanterelles, and morels. It is important to note that the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking. However, if consumed before the 'best-before' date, the vitamin D2 level is likely to remain above 10 μg/100 g fresh weight, which is higher than the level in most vitamin D-containing foods.
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Frequently asked questions
Yes, mushrooms contain a variety of vitamins, including B vitamins (such as thiamine, riboflavin, B6, and B12), vitamin D, and vitamin C.
The amount of vitamin D in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving. Mushrooms grown in darkness, such as white button, shiitake, and oyster, contain less than 40 IU.
Mushrooms are low in calories and rich in nutrients, including vitamins, minerals, and antioxidants. They have been linked to improved insulin resistance and gut health, reduced risk of cancer and other chronic diseases, improved immune function, and protection against neurodegenerative diseases.
