Sarah Brown
Mushrooms are a type of fungus that has been consumed and used for medicinal purposes for thousands of years. They are a versatile and nutrient-dense food with a unique umami flavour. They are low in calories and fat and contain various vitamins, minerals, antioxidants, and anti-inflammatory compounds. Mushrooms are also a source of vitamin D, B vitamins, and selenium, which provide additional health benefits. With over 2000 edible species, mushrooms offer a range of culinary and medicinal applications, contributing to a balanced diet and providing numerous health benefits. However, it is important to exercise caution when consuming wild mushrooms, as many varieties are poisonous and can be dangerous if consumed.
| Characteristics | Values |
|---|---|
| Nutritional value | Rich in potassium, low in sodium, loaded with heart-healthy compounds, low in calories, fat, and cholesterol, good source of protein, vitamins, minerals, antioxidants, and fibre |
| Health benefits | Help to lower blood pressure, prevent cancer, improve brain cell growth and memory, protect against conditions like diabetes, support heart health, and provide a good source of folate during pregnancy |
| Medicinal properties | Polysaccharides, indoles, polyphenols, carotenoids, glutamate, selenium, vitamin D, vitamin B6, beta-glucans, hericenones, erinacines, glutathione, ergothioneine |
| Types | Lion's mane, reishi, chaga, cremini, portabella, shiitake, white button, maitake, oyster, porcini, chanterelle, death cap, magic mushrooms |
| Precautions | Should only be eaten from a reliable source as some types are toxic or fatal if eaten raw; should not be consumed raw or washed before storing |
Explore related products
What You'll Learn
Mushrooms are a good 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. When exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, mushrooms can generate nutritionally relevant amounts of vitamin D. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D2 is a form of vitamin D found only in plants. While vitamin D3 is the most common form in animal foods, vitamin D2 helps raise blood levels of vitamin D. The amount of vitamin D in mushrooms varies depending on how long they are exposed to UV light.
Mushrooms treated with UV lamps can produce even higher amounts of vitamin D. For example, in button mushrooms, three pulses (1 second) of UV radiation generated 11.9 μg D2/g DM, and nine pulses (3 seconds) generated 20 μg D2/g DM. The maximum concentration of vitamin D2 (27 μg/g DM) was reached after 12 pulses (4 seconds). The concentration of vitamin D2 generated depends on the type and orientation of the mushrooms, whether they are sliced or whole, the distance from the lamp housing, the size of the mushroom, and the total number of pulses received.
Although humidity and cooking mushrooms in water do not appear to affect vitamin D content, cooking them in fat (such as oils) can cause the vitamin to leach out because it is fat-soluble. Therefore, mushrooms exposed to UV light are a good source of vitamin D, and consuming them can help meet your daily requirements.
Mushrooms: Natural Parasite Killers?
You may want to see also
They are rich in potassium and low in sodium
Mushrooms are an extremely nutritious food and can be enjoyed in many recipes. They are a good source of potassium, which is known for reducing the negative impact that sodium can have on the body. Potassium also helps to lessen tension in blood vessels, potentially lowering blood pressure.
A cup of sliced raw mushrooms weighing 70 grams provides 223 mg of potassium. The American Heart Association (AHA) recommends eating more foods that contain potassium and less added salt. Mushrooms are on the AHA's list of foods that provide potassium.
It is important to note that canned mushrooms can have high levels of sodium due to the salty brine used in the canning process. However, fresh mushrooms are naturally low in sodium, so using them in recipes that call for saltier ingredients can reduce your sodium intake.
In addition to being rich in potassium and low in sodium, mushrooms contain protein, vitamins, minerals, and antioxidants. They are also low in calories and fat, and contain modest amounts of fibre.
Mushrooms and Diverticulitis: A Safe Combination?
You may want to see also
They are low-calorie and nutrient-dense
Mushrooms are nutrient-dense and low in calories, making them a healthy addition to any diet. They 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 tension in blood vessels, which can help to reduce blood pressure.
Mushrooms are also a good source of vitamin D, which is important for bone health and immune function. Mushrooms exposed to ultraviolet light or sunlight are particularly good sources of vitamin D. White button, portabella, and cremini mushrooms are examples of varieties that provide the most vitamin D after exposure to UV light or sunlight. Vitamin D helps with cell growth, boosts immune function, and reduces inflammation.
In addition to potassium and vitamin D, mushrooms contain other essential vitamins and minerals, including B vitamins such as riboflavin, B6, and B12, and selenium. Selenium helps to support the immune system and prevent damage to cells and tissues.
Mushrooms are also a good source of dietary fibre, which is important for digestive health. They are low in fat and cholesterol, making them a healthy substitute for red meat in many dishes.
The nutritional content of mushrooms varies slightly depending on the variety, but all mushrooms are nutrient-dense and low in calories. They offer a range of health benefits, including supporting heart health, boosting the immune system, and protecting against certain types of cancer.
Mushrooms' Surprising Sexuality: Nature's Intriguing Secrets Revealed
You may want to see also
Explore related products
They contain B vitamins and selenium
Mushrooms are a rich source of B vitamins, including thiamine, riboflavin, B6, and B12. Vitamin B6 helps our bodies form red blood cells, which is important for maintaining a healthy immune system. B vitamins also help the body get energy from food and are important for a healthy brain.
Mushrooms are also a good source of selenium, a mineral that helps prevent cell damage in our bodies. Selenium works together with other nutrients in mushrooms, such as vitamin D and B6, to keep the immune system strong and protect against cell damage.
Vitamin D is another important nutrient found in mushrooms. Mushrooms that have been exposed to ultraviolet light or sunlight are particularly rich in vitamin D. This nutrient is essential for cell growth and bone health, and it may also have a positive impact on weight loss when combined with exercise and other lifestyle changes.
In addition to their high levels of B vitamins, selenium, and vitamin D, mushrooms also contain other beneficial compounds. They are a good source of potassium, which is known for reducing the negative impact of sodium on the body and helping to regulate blood pressure. Mushrooms also contain vitamin C, fiber, and folate, which are all important for overall health and well-being.
The nutritional content of mushrooms makes them an excellent addition to a healthy diet, providing various vitamins, minerals, and antioxidants that offer multiple health benefits.
Mushrooms and Avocado: A Delicious Match?
You may want to see also
They may help prevent cancer
Mushrooms are a rich source of antioxidants, vitamins, and minerals, and are low in calories. They have been eaten and used as medicine for thousands of years. They are known to have many health benefits, and may also help prevent cancer.
Mushrooms contain polysaccharides, their most abundant carbohydrate, which stimulate the growth of healthy bacteria. Polysaccharides in mushrooms, including beta-glucans, are believed to exert cancer-fighting properties. Animal and cell studies have shown that mushrooms can stimulate the activity of immune cells, macrophages, and free radicals that can stop the growth and spread of tumour cells and cause existing tumour cells to die.
Mushrooms are also a source of selenium, which helps the body make antioxidant enzymes to prevent cell damage. They are the best source of this mineral in the produce aisle. Mushrooms are also rich in vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation. Vitamin D also helps the body absorb calcium to maintain and build strong bones.
In addition to their nutritional benefits, mushrooms are a good source of protein and fibre. They can be used as a substitute for meat in many dishes and are almost always readily available in grocery or health food stores.
Overwatering Lawns: A Haven for Mushrooms?
You may want to see also
Frequently asked questions
Yes, mushrooms are extremely nutritious. They are low in calories and fat, and contain protein, vitamins, minerals, antioxidants, and fibre.
Mushrooms are a good source of vitamin D, vitamin B6, selenium, and potassium. They also contain vitamin B12, thiamine, riboflavin, and folate.
Mushrooms have been linked to a reduced risk of cancer, improved immune function, lower blood pressure, and improved heart health. They may also help to lower cholesterol and prevent cognitive decline.
Mushrooms exposed to UV light or sunlight have higher levels of vitamin D. Eating 1-2 cups of mushrooms per week may provide the most health benefits.
Yes, it is important to only eat mushrooms from a reliable source, as some varieties are toxic or even fatal if consumed. Wild mushroom foraging is not recommended, as many varieties are poisonous and hard to distinguish from edible mushrooms.
