Sarah Brown
Mushrooms are a great source of nutrition and have been consumed as food and medicine for thousands of years. They are low in calories and fat, and contain a range of vitamins, minerals, antioxidants, and other nutrients that can contribute to heart health and protect the body from cancer. Mushrooms are also a good source of potassium, folate, and vitamin D, which is important for bone health and immune function. While most mushrooms are edible, some varieties are toxic and should be avoided. It is important to buy mushrooms from a reliable source and prepare them properly to ensure safety and preserve their nutritional content.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Nutrients | B vitamins, potassium, iron, copper, fiber, protein, antioxidants, vitamin C, vitamin D, selenium, zinc |
| Medicinal properties | Anti-inflammatory, anticancer, immune system boost, improved heart health, Alzheimer's prevention, diabetes prevention, depression prevention |
| Culinary characteristics | Used in sauces, stews, soups, grilled, baked, broiled, sautéed, roasted, stuffed |
| Food kingdom | Distinct from plant- and animal-derived foods |
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What You'll Learn
- Mushrooms are a good source of potassium, which helps to reduce blood pressure
- They contain B vitamins, selenium, and vitamin D, supporting immune health
- Mushrooms are low in calories and fat, but rich in fibre and protein
- They have anti-inflammatory and antioxidant properties, reducing the risk of cancer
- Mushrooms are a natural source of vitamin D, which is rare for produce
Mushrooms are a good source of potassium, which helps to reduce blood pressure
Mushrooms are a rich source of potassium, which is known to reduce blood pressure. Potassium helps to lessen the tension in blood vessels, thereby helping to lower blood pressure. It also counteracts the negative impact of sodium on blood pressure. Mushrooms have a low level of sodium, so using them in recipes that call for saltier ingredients can help reduce sodium intake, which in turn helps with blood pressure management.
The American Heart Association (AHA) recommends eating more foods that contain potassium to reduce the intake of added salt in the diet. Mushrooms are on the AHA's list of foods that provide potassium. A cup of mushrooms contains around 223 mg of potassium, with fresh white button mushrooms providing 318 milligrams of potassium or 9% of the Daily Value in each 1/2 cup serving.
Mushrooms are also a good source of other nutrients, including B vitamins (such as riboflavin, B6, and B12), selenium, vitamin D, and vitamin C. These nutrients help to maintain a healthy immune system, with B vitamins also aiding in the formation of red blood cells and improving brain health.
In addition to their nutritional benefits, mushrooms have been used as medicine for thousands of years. They contain antioxidants, anti-inflammatory compounds, and anticancer properties. Studies have found that certain types of mushrooms, such as lion's mane and chaga, can improve brain cell growth and memory, as well as lower blood pressure and prevent cancer.
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They contain B vitamins, selenium, and vitamin D, supporting immune health
Mushrooms are a rich source of B vitamins, selenium, and vitamin D, offering a range of health benefits, particularly for immune health.
B Vitamins
Mushrooms are a good source of B vitamins, including thiamine, riboflavin, B6, and B12. These vitamins play a crucial role in energy metabolism and maintaining the health of our nervous system. B vitamins also contribute to immune health by supporting the production of red blood cells and maintaining healthy nerve function, which is essential for the body's immune response.
Selenium
Selenium is a mineral found in mushrooms that act as a powerful antioxidant, protecting the body from oxidative damage that can contribute to various diseases. Selenium is also important for thyroid function, reproduction, cognition, DNA repair, and muscle health. It plays a key role in immune health by helping to protect the body against infection and supporting the proper functioning of the immune system.
Vitamin D
Mushrooms, particularly white button, portabella, and cremini varieties, can be excellent sources of vitamin D, especially when exposed to UV light or sunlight. Vitamin D is essential for immune health as it helps regulate the immune system, supporting the body's defense against foreign pathogens. It also plays a role in maintaining healthy bones and teeth, as well as contributing to overall well-being.
By including mushrooms in our diets, we can benefit from their nutritional content, including B vitamins, selenium, and vitamin D, which collectively contribute to a stronger immune system and improved overall health.
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Mushrooms are low in calories and fat, but rich in fibre and protein
Mushrooms are a nutritious food, packed with vitamins, minerals, and antioxidants. They are low in calories, containing just 15 calories per cup, and have a minimal amount of fat, most of which is polyunsaturated. Mushrooms are also a good source of fibre, particularly the soluble fibre beta-glucan.
The health benefits of mushrooms are extensive. They are rich in potassium, which helps to maintain fluid and electrolyte balance, and may also help to lower blood pressure by reducing the negative impact of sodium and lessening tension in blood vessels. Mushrooms are also a good source of vitamin D, which is important for bone and immune health, and they contain selenium, which can help prevent cell damage.
Mushrooms are also a source of protein, with one cup providing 2.2g. They contain B vitamins, including thiamine, riboflavin, B6, and B12, as well as niacin (vitamin B3) and pantothenic acid (vitamin B5). These B vitamins assist in energy release and help form red blood cells. Mushrooms also contain copper, iron, phosphorus, and zinc.
Mushrooms have been used as medicine for thousands of years, with traditional practitioners recognising their healing and cleansing properties. Modern research has found that certain types of mushrooms, such as lion's mane and chaga, may have specific health benefits, including improved brain cell growth and lower blood pressure, respectively.
It is important to note that not all mushrooms are edible, and some wild mushrooms contain toxins that can be harmful or even fatal. When consuming mushrooms, it is best to choose a reliable source and prepare them properly.
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They have anti-inflammatory and antioxidant properties, reducing the risk of cancer
Mushrooms have been used in traditional medicines for centuries, particularly in East Asia, to treat various illnesses. They are rich in vitamins, nutrients, and antioxidants, and are the highest dietary source of ergothioneine, a potent antioxidant that protects cells from oxidative stress. This is a unique property of mushrooms that may help lower the risk of cancer.
Mushrooms contain several bioactive compounds, including polysaccharides, proteins, fats, phenolics, alkaloids, ergosterol, selenium, folate, enzymes, and organic acids. These compounds give mushrooms their anti-inflammatory and anticancer activities. For example, polysaccharides isolated from Phellinus linteus suppressed tumor growth and pulmonary metastasis by stimulating the immune response without directly attacking cancer cells. Triterpenoids from Ganoderma lucidum also showed anticancer properties.
Research has shown that consuming mushrooms may reduce the risk of cancer. A study by Penn State University found that individuals who ate 18 grams of mushrooms daily had a 45% lower risk of cancer than those who did not. Another study in Singapore found that participants who ate more than two cups of mushrooms per week had a 50% lower risk of developing MCI, with benefits also observed in those consuming one cup. The anti-inflammatory properties of mushrooms may also contribute to their potential cancer-fighting abilities.
While the exact mechanisms are still being investigated, mushrooms have been linked to improvements in quality-of-life indicators for cancer patients, including enhanced appetite, improved physical and mental competency, and reduced fatigue. Some studies have even suggested that cancer patients who consume mushrooms may have extended survival rates, possibly due to improved immune responses and increased tolerance to chemotherapy treatments.
It is important to note that while mushrooms have medicinal properties, they are not a cure or preventive measure for cancer. The research on the anticancer properties of mushrooms is ongoing, and more studies are needed to fully understand their potential in cancer treatment and prevention.
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Mushrooms are a natural source of vitamin D, which is rare for produce
Mushrooms are a natural source of vitamin D, which is a rare attribute among produce. Mushrooms contain a substance called ergosterol, which produces vitamin D2 (ergocalciferol) when exposed to ultraviolet (UV) radiation. This can include sunlight or a UV lamp. The vitamin D content in mushrooms varies depending on their exposure to UV light. Mushrooms that have been treated with UV light may be labelled as "UV-treated" or "rich in vitamin D", and may display the exact amount of vitamin D they contain.
Vitamin D is essential for health, but it can be difficult to obtain sufficient amounts from one's diet. Mushrooms can be a good source of vitamin D for those who do not eat animal products, as the main food sources of vitamin D are animal-based, such as salmon, eggs, and fatty fish. Mushrooms are also a good alternative to sun exposure, which is another way to obtain vitamin D. However, it is important to note that sun exposure comes with an increased risk of skin cancer.
The amount of vitamin D in mushrooms varies depending on the type of mushroom and how they are grown and prepared. For example, white button mushrooms that have not been exposed to UV light can still provide a source of vitamin D, although the levels are lower than those found in UV-exposed mushrooms. The vitamin D2 content in UV-exposed mushrooms remains stable for around 7 to 10 days when refrigerated, and the retention of vitamin D2 during cooking ranges from 62 to 88%, with the highest retention in mushrooms pan-fried without oil.
Edible mushrooms such as Agaricus bisporus can produce over 100% of the recommended daily vitamin D intake per 75g serve when exposed to UV light. In the US, sunlight-exposed mushrooms are available for purchase and contain 100% of the IOM EAR per 85g serving. Similarly, in Australia, vitamin D-enriched mushrooms are produced by exposing them to UV-lamp pulses.
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Frequently asked questions
Yes, mushrooms are a source of antioxidants and vitamins, and are low in calories. They contain protein, vitamins, minerals, and antioxidants.
Mushrooms contain B vitamins, including thiamine, riboflavin, B6, and B12. They are also a good source of copper, potassium, and iron. Mushrooms are also a source of vitamin D, selenium, and ergothioneine.
No, different types of mushrooms have varying nutritional profiles. For example, cremini mushrooms are an excellent source of zinc, while shiitake mushrooms are prized for their rich taste and potential health benefits for heart health and immune function.
Mushrooms can be cooked in a variety of ways, including grilling, baking, broiling, sautéing, and roasting. They can be used in sauces, stews, soups, or simply chopped and added to grain, potato, or egg dishes.
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