Sarah Brown
Portobello mushrooms are a type of brown mushroom with a large, thick cap and a rich, juicy flavor. They are often used as a meat substitute and can be grilled, roasted, or added to stir-fries and pizzas. Portobello mushrooms are a good source of essential minerals such as phosphorus, potassium, iron, and calcium. They are also one of the few non-animal sources of vitamin D, which is produced when the ergosterol in mushrooms is exposed to ultraviolet light. However, many commercial mushrooms are grown in dark indoor spaces and may not contain significant amounts of vitamin D. Some producers expose their mushrooms to UV light to increase their vitamin D content.
| Characteristics | Values |
|---|---|
| Vitamin D content | Portobello mushrooms are a source of vitamin D, but the amount varies depending on how they are grown. Commercially grown mushrooms may have lower vitamin D content if grown in dark indoor spaces. Some producers increase vitamin D content by exposing mushrooms to ultraviolet (UV) light. |
| Other health benefits | Portobello mushrooms are rich in essential minerals such as phosphorus, potassium, iron, and calcium. They also have antioxidant properties and may help reduce the risk of cancer and heart disease. Additionally, eating mushrooms may have protective effects on brain health in older adults. |
| Preparation and cooking | Portobello mushrooms should be cleaned under running water immediately before cooking and eating. Cooking methods such as sautéing, simmering in soups, or grilling the caps are recommended to preserve their nutrients. |
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What You'll Learn
- Portabello mushrooms are a good source of vitamin D, but only if exposed to UV light
- Commercially-grown mushrooms are often grown in the dark, so they don't contain much vitamin D
- Mushrooms are neither plant nor animal food—they are a type of fungus
- Mushrooms are rich in ergothioneine, or the longevity vitamin, which may reduce all-cause mortality
- Portabello mushrooms are best sautéed or simmered to preserve their nutrients
Portabello mushrooms are a good source of vitamin D, but only if exposed to UV light
Portobello mushrooms are a good source of vitamin D, but this depends on their exposure to UV light. Mushrooms are the only known non-animal source of vitamin D. However, many commercial mushrooms are grown in dark, indoor spaces, so they do not contain significant amounts of vitamin D. To increase the vitamin D content in mushrooms, commercial growers expose them to ultraviolet (UV) light. Mushrooms contain a substance called ergosterol, which can be transformed into vitamin D with exposure to UV light.
Some studies have found that shiitake mushrooms, a type of mushroom considered to be one of the healthiest, contain vitamin D. In addition to being a good source of vitamin D, shiitake mushrooms are also abundant in vitamins B, fibre, protein, and minerals such as selenium, manganese, and zinc.
Portobello mushrooms are a type of brown mushroom with a large, thick cap and a rich, juicy flavor. They are often used as a meat substitute and can be grilled or added to stir-fries and pizzas.
It is important to note that cooking methods can affect the nutrient content of mushrooms. For example, cooking mushrooms in high-temperature water, such as boiling or microwaving, may cause water-soluble nutrients like B vitamins and potassium to escape in the cooking water. Instead, it is recommended to sauté mushrooms quickly over high heat or simmer them over low heat, such as in soups, to preserve their nutrient content.
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Commercially-grown mushrooms are often grown in the dark, so they don't contain much vitamin D
Mushrooms are the only known non-animal source of vitamin D. However, many commercially-grown mushrooms are cultivated in dark, indoor spaces, meaning they do not contain significant amounts of vitamin D. Mushrooms contain a substance called ergosterol, which is similar in structure to cholesterol in animals. When exposed to ultraviolet (UV) light, ergosterol can be transformed into vitamin D.
Some commercial mushroom growers expose their produce to UV light to increase their vitamin D content. Mushrooms that have been treated with UV light may carry a label on the front of the package that says “UV-treated” or “rich in vitamin D”. They may also display the exact amount of vitamin D they contain.
Analysis of the retention of vitamin D2 in both fresh and dried mushrooms exposed to UV radiation has been conducted after refrigeration at 2–4 °C. Vitamin D2 enrichment in mushrooms can be achieved by natural or artificial UV-light during drying.
Shiitake mushrooms are considered one of the healthiest mushrooms, as they are abundant in vitamins B and D, as well as certain bioactive plant compounds that trigger the immune system, ease inflammation, and have potent anticancer traits.
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Mushrooms are neither plant nor animal food—they are a type of fungus
Mushrooms are a type of fungus, specifically belonging to the division Basidiomycota. They contain a substance called ergosterol, which is similar in structure to cholesterol in animals. When exposed to ultraviolet light, ergosterol can be transformed into vitamin D. This makes mushrooms the only known non-animal source of vitamin D.
Portobello mushrooms, in particular, are a type of cremini or baby bella mushroom that has been allowed to grow to full size. They have large, brown caps and a rich, juicy flavor that works well as a meat substitute. They are known to contain a wealth of essential minerals such as phosphorus, potassium, iron, and calcium.
While mushrooms are a good source of vitamin D, it is important to note that many commercial mushrooms are grown in dark indoor spaces and therefore do not contain significant amounts of the vitamin. However, some producers expose their mushrooms to ultraviolet (UV) light to increase their vitamin D content. Mushrooms that have been treated with UV light may carry a label indicating their vitamin D content or stating that they are "UV-treated."
The healthiest mushrooms to eat vary based on specific nutritional content. Shiitake mushrooms, for example, are considered one of the healthiest due to their abundance of vitamins B and D, fiber, protein, and minerals such as selenium, manganese, and zinc. Additionally, eating mushrooms may have protective effects on brain health for older adults. A 2019 study found that Chinese seniors aged 60 and older who consumed two or more servings of mushrooms per week had a 52% reduced risk of developing mild cognitive impairment.
When preparing mushrooms, it is important to wash your hands before and after handling them to prevent cross-contamination. Mushrooms should be cleaned under running water immediately before cooking and eating, and it is not necessary to use anything other than water for cleaning. Cooking methods such as sautéing or simmering are ideal for preserving nutrients, while boiling and microwaving may cause water-soluble nutrients to escape in the cooking water. Portobello mushroom caps can be grilled, and the stems and gills can be removed if desired. They can be added to stir-fries, pizzas, salads, or used as a topping for various dishes.
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Mushrooms are rich in ergothioneine, or the longevity vitamin, which may reduce all-cause mortality
Mushrooms are the only known non-animal source of vitamin D. However, because many commercial mushrooms are grown in dark indoor spaces, they do not contain significant amounts of vitamin D. Some producers expose their mushrooms to ultraviolet (UV) light to increase their vitamin D content.
Mushrooms are rich in ergothioneine, also known as the longevity vitamin, which may reduce all-cause mortality. Ergothioneine (ERGO/EGT) is a natural dietary antioxidant and anti-inflammatory amino acid produced only by certain fungi and a few other microbes. It is found in small amounts throughout the food chain, likely due to soil-borne fungi passing it on to plants. Mushrooms are the leading dietary source of ERGO.
ERGO has been shown to exert anti-ageing properties and play a significant role in major ageing signalling cascades, which are linearly related to the longevity of an organism. It has also been reported to have anti-senescence, anti-inflammatory, and anti-neurodegenerative properties. A 2019 study of Chinese seniors aged 60 and older found that those who ate two or more servings of mushrooms per week had a 52% reduction in the risk of developing mild cognitive impairment (MCI).
Because common agricultural practices can disrupt beneficial fungus-plant root relationships, ERGO levels in foods grown under those conditions may be compromised. Therefore, regenerative or restorative agricultural practices, which maintain healthy microbial populations in farm soils, may be necessary to ensure sufficient ERGO content in the human diet.
While the associations between ERGO consumption and reduced mortality cannot be interpreted as causal, there is mounting evidence that ERGO can prevent or mitigate chronic diseases of aging. Further research is needed to fully understand the role of ERGO in human health and the potential impact of agricultural practices on its availability in the diet.
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Portabello mushrooms are best sautéed or simmered to preserve their nutrients
Portobello mushrooms are a variety of Agaricus bisporus mushrooms with a firm, meaty texture and delicate flavor. They are the only known non-animal source of vitamin D, although the amount of vitamin D in mushrooms varies depending on their exposure to ultraviolet (UV) light during cultivation. Commercially grown mushrooms are often produced in dark indoor spaces, limiting their vitamin D content.
To preserve the nutrients in Portobello mushrooms, sautéing or simmering are recommended cooking methods. Here are some tips and recipes for preparing delicious and nutritious Portobello mushrooms:
- Sautéing: This is a quick and easy method that brings out the succulent and savory qualities of the mushrooms. First, clean the mushrooms with water and remove the stems. Then, slice the caps and place them in a dry non-stick pan over medium-high heat. You can add a light spray of oil, but it's not necessary as the mushrooms will release their own moisture. Stir or flip the mushrooms occasionally until they are browned and caramelized, about 5 to 8 minutes. For extra flavor, add some garlic, shallots, thyme, salt, and pepper to the pan. You can also deglaze the pan with a splash of sherry or balsamic vinegar toward the end of cooking. Serve the sautéed mushrooms as a side dish, or use them as a burger filling.
- Simmering: Simmering Portobello mushrooms is an excellent way to incorporate them into sauces, stews, or soups. Clean and slice the mushrooms as mentioned above. You can then add them directly to your sauce or stew and simmer over low to medium heat until they are tender. Portobello mushrooms pair well with herbs like tarragon or parsley, so feel free to add some to your dish.
- Other cooking methods: Portobello mushrooms are versatile and can also be roasted, baked, or grilled. For stuffed mushrooms, it's best to par-cook the caps before filling them. Remember that washing mushrooms is generally not recommended as they tend to absorb moisture. If you must rinse them, cook them immediately afterward to prevent spoilage.
By following these simple cooking techniques, you can enjoy delicious Portobello mushrooms while maximizing their nutritional benefits.
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Frequently asked questions
Yes, portobello mushrooms contain vitamin D. Mushrooms are the only known non-animal source of vitamin D. However, many commercial mushrooms are grown in dark indoor spaces, so they may not contain significant amounts of vitamin D.
Mushrooms that have been exposed to ultraviolet (UV) light will contain vitamin D. Some commercial growers expose their mushrooms to UV light to increase their vitamin D content. Mushrooms exposed to UV light may be labelled as "UV-treated" or "rich in vitamin D".
Vitamin D is essential for maintaining healthy bones, teeth, and muscles. It helps the body absorb calcium and phosphorus, which are crucial for bone health. Vitamin D also supports the immune system and may provide protection against certain diseases.
