Emma Wilson
Mushrooms are a good source of vitamins, including B and D, and some species also contain vitamin C. The vitamin C content varies from species to species, with some edible mushrooms containing little to no vitamin C, while others, like white button and shiitake mushrooms, contain notable amounts. Mushrooms are also a source of protein, fibre, and antioxidants, and they have a range of medicinal properties. They are particularly beneficial for those following plant-based diets as they provide a higher protein content than most vegetables and are one of the few non-animal sources of vitamin D.
| Characteristics | Values |
|---|---|
| Vitamin C content | Varies from species to species. Common, widely-consumed varieties like white button and shiitake mushrooms contain notable amounts of vitamin C. |
| Vitamin B content | High. |
| Vitamin D content | High. |
| Vitamin B12 content | Yes, though usually obtained from animal sources. |
| Protein content | High. |
| Sugar content | Low. |
| Calorie content | Low. |
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What You'll Learn
White button and shiitake mushrooms contain vitamin C
White button mushrooms, also known as table, common, or champignon mushrooms, are the most cultivated type of mushroom in the world. They are low in calories and sugar but pack plenty of nutrients. They are also a source of vitamin B12, which is usually obtained from animal sources, making them beneficial for those following a plant-based diet. White button mushrooms are also rich in glutathione and ergothioneine, which offer antioxidant and DNA-protecting properties. Additionally, they contain vitamin C, which enhances the immune system's production of protective cells, helping to defend against cancer development.
Shiitake mushrooms, on the other hand, are brown-capped mushrooms native to East Asia, specifically the mountain regions of Japan, Korea, and China. They have been used traditionally for food and medicine and are now cultivated and consumed worldwide. Shiitake mushrooms are a good source of vitamins and minerals, including B vitamins and copper. They also contain polysaccharides, such as lentinan, which may help fight cancer and boost immunity. Additionally, shiitake mushrooms provide vitamin D2, which is important for bone health. While vitamin D2 is not as effective as vitamin D3 from animal sources, it can still contribute to bone density when consumed in sufficient amounts.
Both white button and shiitake mushrooms contain vitamin C, which is essential for maintaining cardiovascular health. Vitamin C deficiency has been linked to an increased risk of cardiovascular disease. Consuming mushrooms as part of a nutritionally balanced diet may help prevent cancer and improve overall health. Mushrooms are extremely versatile and can be enjoyed fresh, frozen, canned, dried, or even powdered, making them a convenient and nutritious addition to various dishes.
While white button and shiitake mushrooms offer various health benefits due to their vitamin C content, it is important to consume a balanced and varied diet that includes other vitamin C-rich foods to ensure adequate nutrient intake.
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Vitamin C offers anti-cancer properties
Mushrooms are a natural, non-animal source of vitamin D2, which can increase blood levels of this vitamin as effectively as a supplement. White mushrooms, in particular, are a source of vitamin B12, protein, and vitamin D. They also contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C.
High-dose vitamin C therapy has been shown to reduce the number and size of tumors in mice with KRAS or BRAF mutations. This is because vitamin C selectively targets these mutations by entering cancer cells and promoting the generation of reactive oxygen species (ROS), ultimately killing the cancer cell. In humans, studies have shown that patients with advanced cancers had unexpectedly long survival times after receiving high doses of intravenous vitamin C as their only significant therapy.
The optimal dosage of vitamin C required to maximize its health benefits has been debated since its discovery. Linus Pauling, a world-renowned chemist, advocated that megadoses of vitamin C could prevent and treat many illnesses. However, the route of administration can affect vitamin C's bioavailability and influence its potential anti-cancer properties. Pharmacologic levels of vitamin C, for example, cannot be reached by oral administration.
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Mushrooms are a source of vitamins B and D
Mushrooms are a good source of vitamins B and D. They are neither plants nor animals but are a type of fungus that contains a substance called ergosterol, similar to cholesterol in animals. When exposed to ultraviolet (UV) light, ergosterol is transformed into vitamin D. Mushrooms that are exposed to sunlight or a UV lamp can generate nutritionally relevant amounts of vitamin D, with the most common form being vitamin D2, and lesser amounts of vitamins D3 and D4. Vitamin D is essential for maintaining healthy bones, and its deficiency can lead to osteoporosis, mineralization defects, and muscle weakness. Mushrooms are the only vegan, non-fortified dietary source of vitamin D, making them a valuable addition to plant-based diets.
White mushrooms, the most cultivated type of mushroom globally, are a good source of vitamin B12, which is usually obtained from animal sources. Vitamin B helps the body get energy from food and form red blood cells, and it also plays a role in maintaining a healthy brain. The choline in mushrooms, an antioxidant, assists in muscle movement, learning, and memory, as well as maintaining the structure of cellular membranes and transmitting nerve impulses.
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, while mushrooms grown in dark conditions, such as white button, shiitake, and oyster mushrooms, have less than 40 IU. However, exposing these mushrooms to sunlight or a UV lamp can significantly increase their vitamin D content.
Dried mushrooms stored in cool, dry conditions can retain their vitamin D content for up to six months. While humidity does not affect vitamin D levels, cooking mushrooms in fat can cause the vitamin to leach out due to its fat-soluble nature. It is important to note that mushrooms should only be consumed from reliable sources, as some species are toxic to humans.
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Vitamin C deficiency may lead to osteoporosis
Mushrooms are a natural, non-animal source of vitamin D2, which can increase blood levels of this vitamin as effectively as a supplement. White mushrooms are also rich in glutathione and ergothioneine, offering antioxidant and DNA-protective benefits. In addition, they contain vitamin C and selenium, which have been shown to enhance the immune system's production of protective cells, including natural killer cells, thus defending against cancer development.
Several studies have demonstrated the positive effects of vitamin C on bone health. In animal models, vitamin C supplementation improved osteoporosis in ovariectomized rats, vitamin C-deprived mice, and heparin-induced osteoporotic rabbits. Additionally, a gene mutation causing vitamin C deficiency in mice was associated with an increased rate of fractures. Clinical studies have also reported a positive role for vitamin C in the outcome of osteoporosis, with a potential reduction in fracture rates, indicating improved bone density.
Vitamin C may exert its effects on osteoporosis by inhibiting osteoclast activity, stimulating osteoblast maturation, and increasing collagen type I synthesis. It is also involved in the regulation of gene transcription, DNA methylation, and histone methylation. However, the evidence for vitamin C supplementation in individuals without a significant deficiency is less clear, and more studies are needed to unequivocally assess its effectiveness in osteoporosis prevention and treatment.
Overall, while the relationship between vitamin C deficiency and osteoporosis is complex and requires further research, maintaining adequate vitamin C intake may be beneficial in supporting bone health and reducing the risk of osteoporosis-related fractures.
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Vitamin C helps reduce the risk of cardiovascular disease
Mushrooms are a source of vitamin C, alongside other nutrients such as vitamin D, vitamin B12, selenium, and glutathione.
Vitamin C is a powerful dietary antioxidant that has been linked to heart health. While the precise mechanisms are not yet fully understood, vitamin C has been found to promote the integrity of the endothelium, which is a necessary component of vascular health, thereby lowering the risk of hypertension. It also helps to prevent atherosclerosis and has been associated with a decreased risk of ischemic stroke.
Several studies have investigated the relationship between vitamin C intake and cardiovascular health. In a 1993 cohort study, it was found that vitamin C intake was not associated with a lower risk of coronary heart disease (CHD). However, a 2003 study on female nurses indicated that vitamin C supplementation was associated with a significantly lower risk of CHD over 16 years. These findings were confirmed in a 2004 pooled analysis of nine prospective cohort studies, which showed that supplementation of vitamin C was inversely associated with CHD risk.
Despite these positive findings, the current literature does not conclusively support the widespread use of vitamin C supplementation for reducing cardiovascular disease (CVD) risk or mortality. The American Heart Association's 2004 Science Advisory Report stated that the current evidence does not support the use of antioxidant vitamin supplements for preventing or treating CVD. However, it acknowledged that there is a substantial body of work suggesting a possible reduction in CVD risk associated with antioxidant intake.
Overall, while the effects of vitamin C on cardiovascular health are not yet fully understood, it appears that adequate intake of this vitamin may help to reduce the risk of certain cardiovascular issues and promote heart health.
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Frequently asked questions
Yes, mushrooms contain vitamin C, but the content varies from species to species. White button and shiitake mushrooms contain notable amounts of vitamin C.
Vitamin C has been linked to reducing the risk of cardiovascular disease. It also offers anticancer properties by enhancing the immune system's production of protective cells.
Mushrooms are a good source of protein, fibre, and antioxidants. They are also rich in glutathione and ergothioneine, which act as antioxidants and help protect DNA from oxidative damage.
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