Laura Smith
Portabella mushrooms are a versatile ingredient with a long history of use in traditional medicine. They are low in fat and calories, making them a popular substitute for meat and cheese. But do they contain calcium?
[Paragraph to be continued upon confirmation of calcium content]
| Characteristics | Values |
|---|---|
| Calcium | 10mg per 100g |
| Vitamin D | Varies, some contain none, some contain 50% of the daily value |
| Selenium | 29% of the daily value per 1-cup serving |
| Copper | 27% of the daily value per 1-cup serving |
| Fat | 0g per 100g |
| Carbohydrates | 5g per 100g |
| Dietary Fiber | 2g per 100g |
| Protein | 2g per 100g |
| Sodium | 6mg per 100g |
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What You'll Learn
- Portabella mushrooms are a good source of calcium
- They are also a source of vitamin D, but only when exposed to UV light
- Portabellas are low in fat and calories, making them a healthy option
- They are a good meat substitute, with a savoury, umami flavour
- Selenium in portabellas may help protect against cancer and heart disease
Portabella mushrooms are a good source of calcium
Portabella mushrooms are a type of Agaricus bisporus, the most popular species of edible mushroom, which also includes white button and cremini mushrooms. They are cultivated in a similar way to other commercial mushrooms, grown in compost supplemented with nitrogen and gypsum and topped with soil, moss, and ground limestone. This results in a mushroom that is low in fat and calories, making it a popular meat substitute.
Portabellas are also a good source of selenium, an antioxidant that helps protect the body from heart disease, certain cancers, and other age-related diseases. They contain a significant amount of copper, which is important for thyroid hormone metabolism and immune function. In addition, portabella mushrooms provide B vitamins, including riboflavin, niacin, and thiamine, as well as minerals like potassium, phosphorus, and iron.
While calcium is not the standout nutrient in portabella mushrooms, they still offer a good amount to contribute to your daily intake. The calcium content, combined with their other nutritional benefits, makes portabella mushrooms a healthy addition to any diet.
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They are also a source of vitamin D, but only when exposed to UV light
Portabella mushrooms are a good source of many nutrients. They are the only known non-animal source of vitamin D. However, many commercially grown mushrooms are cultivated in dark indoor spaces, so they do not contain significant amounts of vitamin D. To increase the vitamin D content of their mushrooms, some commercial growers expose them to ultraviolet (UV) light.
Mushrooms are versatile fungi that have been consumed as food and medicine for thousands of years. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 to 26 calories. They are also a good source of protein, averaging about 20% of their dried mass. Portabella mushrooms specifically contain 2 grams of protein per 100 grams.
Portabellas are also a source of selenium, an antioxidant that helps protect body cells from damage that could lead to heart disease, certain cancers, and other diseases of aging. Selenium is also important for the immune system and male fertility. A 1-cup serving of portabella mushrooms provides 27% to 29% of the daily value of selenium.
In addition to their nutritional benefits, portabella mushrooms have non-nutritive compounds such as polysaccharides, polyphenols, and carotenoids, which may possess anti-inflammatory, antioxidant, and anticancer characteristics. Research in animals has shown that mushrooms can stimulate immune cells and prevent the growth and spread of cancer cells. Furthermore, consuming mushrooms may have protective effects on brain health in older adults, potentially reducing the risk of mild cognitive impairment.
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Portabellas are low in fat and calories, making them a healthy option
Portabella mushrooms are a nutritious food choice with several health benefits. They are a good source of nutrients, including calcium, vitamin D, potassium, and iron. They also contain non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which may possess anti-inflammatory, antioxidant, and anticancer characteristics.
A low-calorie diet can be beneficial for weight loss and improving overall health. Portabella mushrooms can be a delicious and nutritious addition to such a diet. They are versatile and can be cooked in a variety of ways, making them a convenient and tasty option for those seeking to maintain a calorie deficit.
Additionally, Portabella mushrooms are a good source of fibre, which is essential for a healthy diet. Fibre helps with digestion and can also make meals more filling and satisfying. This can be especially beneficial when incorporating Portabella mushrooms into meals, as the fibre will help balance the low-calorie content, ensuring a nutritious and fulfilling meal.
Portabella mushrooms are a healthy option for those seeking to reduce their calorie intake without compromising on taste and nutrition. Their versatility, low-calorie content, and nutritional benefits make them an excellent choice for health-conscious individuals.
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They are a good meat substitute, with a savoury, umami flavour
Portabella mushrooms are a good meat substitute, boasting a savoury, umami flavour. Their meaty texture and earthy, robust taste make them an ideal alternative to beef in many vegan dishes.
Portabellas are a versatile mushroom that can be cooked in a variety of ways. They can be grilled, roasted, sautéed, or stuffed. Their wide, thick bodies and deep flavour make them a satisfying meat substitute in dishes such as fajitas, stir-fries, soups, and sandwiches.
Portabellas can be used as a beef substitute in recipes such as Philly steak, where the mushrooms are cooked with onion and pepper and slathered in cheese. They can also be used in place of a burger patty, with the right marinade, creating a meaty texture and flavour.
Portabella mushrooms can also be used as a substitute for chicken strips in fajitas, providing a meaty base for Mexican dishes. They can be sliced and seasoned with taco seasoning, then added to tortillas with salsa, cheese, and guacamole.
In addition to Mexican and American cuisine, portabellas can be used in Italian dishes such as lasagna. They can be sliced thickly and used in place of beef, paired with spinach and a creamy cheese sauce.
The versatility of portabella mushrooms makes them a popular choice for those seeking meatless alternatives that still offer a savoury, umami flavour.
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Selenium in portabellas may help protect against cancer and heart disease
Portabella mushrooms are a good source of many nutrients. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 calories. They are also a source of calcium, with 10mg of calcium per 100-gram serving.
Portabella mushrooms contain selenium, a trace mineral needed by all mammals to sustain life. Selenium serves as a component of non-proteinogenic amino acids and helps form selenoproteins, which are involved in reproduction, thyroid hormone metabolism, antioxidant defence, DNA synthesis, and immunity. Observational research suggests that selenium may play a protective role against cancer, heart disease, asthma, and inflammatory bowel disease. Selenium also has beneficial effects on circulation and reproductive health and may help lower the risk of developing cancer.
Portabella mushrooms are also a source of ergothioneine, a non-proteinogenic amino acid with powerful antioxidant and anti-inflammatory properties. Ergothioneine has been shown to mitigate diseases associated with aging, including cardiovascular disease, cancer, liver disease, cataracts, and Alzheimer's disease. It has also been linked to a reduced risk of depression, enhanced memory, and improved sleep.
The polysaccharides in portabella mushrooms act as food for beneficial gut bacteria, helping those strains grow and survive. As 70% of the immune system is in the gut, eating gut-healthy foods like portabella mushrooms may improve immune function. Portabella mushrooms also contain other non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which have anti-inflammatory, antioxidant, and anticancer properties. Animal studies have shown that mushrooms can stimulate immune cells and stop the growth and spread of cancer cells.
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Frequently asked questions
Portabella mushrooms are not a significant source of calcium. However, they are an excellent source of selenium and copper.
Portabella mushrooms are low in fat and calories and can be used as a meat substitute. They are also a good source of protein, vitamins, and minerals.
Portabella mushrooms are versatile and can be cooked in a variety of ways, including grilling and sautéing. They are commonly used in Italian dishes, added to pasta or sauces, and can also be used as a burger bun.
The standard serving size for portabella mushrooms is one cup, diced, or about 86 grams (3 ounces). When cooked, the volume of the mushrooms reduces, so one cup of raw mushrooms is equivalent to less than 3/4 cup when grilled.
