Emily Johnson
Mushrooms are a good source of protein, fibre, vitamins, and minerals. They are also said to have a positive impact on gut health and the immune system. While the number of mushrooms one should eat in a day depends on the type of mushroom and the person's dietary requirements, a general rule of thumb is to consume them in moderation. For example, one source suggests that eating 10 cups of mushrooms per day is safe, while another source suggests a range of 100 to 200 grams per day. However, excessive vitamin B intake from mushrooms can lead to nerve toxicity, and high amounts of phosphorus can negatively impact bone health.
| Characteristics | Values |
|---|---|
| Recommended daily intake of mushrooms | 100-200 g or 1-2 cups |
| Upper limit of mushroom intake | 1 lb or 10 cups |
| Number of mushrooms in a cup | 3 |
| Carbohydrate content in a cup of mushrooms | 9-15 g |
| Fiber content in a cup of mushrooms | 1.5-5.5 g |
| Vitamin D content in 3 mushrooms | 15 micrograms |
| Phosphorus content in a cup of mushrooms | 2,400 mg |
| Potassium content in a cup of mushrooms | 18% RDA |
| Zinc content in a cup of mushrooms | 11-15% RDA |
| Copper content in 100 g of oyster mushrooms | 0.224 mg |
| Niacin content in oyster mushrooms | High |
| Monounsaturated and polyunsaturated fat content in a cup of shiitake mushrooms | 1 g |
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What You'll Learn
Vitamin D content
Vitamin D is an essential vitamin that boosts the immune system and metabolism. It is naturally produced by the body through sun exposure, but it can also be obtained from dietary sources. Mushrooms are one of the few non-animal food sources of vitamin D, making them a good option for vegans and vegetarians.
The vitamin D content of mushrooms can vary depending on factors such as the type of mushroom, the amount of UV exposure, the surface area exposed, light intensity, and length of exposure. For example, sliced A. bisporus mushrooms exposed to midday, mid-summer sunlight for 15 minutes produced 17.5 μg of vitamin D2, while the same mushrooms exposed for 60 minutes produced 32.5 μg. UV-lamp pulses can also be used to increase the vitamin D content of mushrooms, with pulses of 1-2 seconds producing 24 μg/100 g.
Commercially grown mushrooms are often grown in the dark and contain very little vitamin D. However, exposing them to sunlight or UV-B light can significantly increase their vitamin D content. For example, sliced oyster mushrooms exposed to 60 minutes of UV-B light had a vitamin D content of 140 μg/g. Similarly, placing store-bought mushrooms in the midday sun for 15 minutes can increase their vitamin D levels, providing 100% of the recommended daily intake.
The recommended daily intake of vitamin D varies by region. The United States and Canada suggest 15–20 μg/day (600–800 IU), while Australia and New Zealand suggest 5–15 μg/day (200–600 IU). The European Food Safety Authority recommends 15 μg/day (600 IU), and the United Kingdom suggests 10 μg/day (400 IU). Exposing mushrooms to sunlight or UV light can help individuals meet these recommended intakes.
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Phosphorus content
Mushrooms are a good source of phosphorus, an essential mineral that provides structure to cell membranes and plays a vital role in bone health, energy production, and cell signalling. The phosphorus content in mushrooms varies depending on the type and preparation method. For example, dried shiitake mushrooms are known to have a higher phosphorus content than other varieties.
The recommended daily allowance (RDA) for phosphorus is different for men and women, and it is important to not exceed the recommended amount. While phosphorus is essential for health, excessive intake can have detrimental effects, especially for those with kidney disease. The safe upper limit for phosphorus intake is 3000 milligrams per day for adults.
The phosphorus content in mushrooms can be measured per 100 grams or per serving, which is typically considered as one cup or 70 grams. White, raw mushrooms contain 60.2 mg of phosphorus per 70-gram serving, contributing to 6% of the recommended daily value. This equates to approximately 16.7 servings to reach 100% of the RDA.
Consuming a serving of commonly consumed mushrooms, weighing around 84 grams, can increase phosphorus levels in the body by approximately 6%. This increase is observed in both adolescents and adults. Additionally, the phosphorus content in mushrooms can be enhanced by exposing them to UV light or sunlight, increasing their vitamin D content, which aids in calcium absorption for bone health.
In conclusion, mushrooms are a valuable source of phosphorus, contributing to the recommended daily intake. However, it is important to monitor phosphorus consumption to ensure it aligns with recommended guidelines, as excessive intake may have potential health risks.
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Carbohydrates and fibre
Carbohydrates are one of the three primary macronutrients, along with fat and protein. There are three main dietary categories of carbohydrates: fiber, starches, and sugars. The main purpose of carbohydrates in the diet is to provide energy. Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use.
Fiber is a type of carbohydrate that does not provide energy directly but feeds the friendly bacteria in the digestive system. Mushrooms are a good source of fiber, particularly the soluble fiber beta-glucan. The dietary fiber content and composition in edible mushrooms vary greatly with their morphological stages, including fruit bodies, mycelium, and sclerotium. The sclerotium stage has the highest level of non-starch polysaccharides.
The carbohydrate count in mushrooms is moderate, with between 9 and 15 grams per cup. Up to one-third of those carbs are dietary fiber. For example, one cup of whole white button mushrooms (96 grams) contains 3.1 grams of carbohydrates. A single piece of oyster mushroom is said to have 9.52 grams of total carbs, with 3.6 grams of fiber. A single piece of portabella mushroom contains 4.26 grams of total carbs, with 1.3 grams of fiber.
Mushrooms are also a good source of protein, which supports muscle growth and repair and a strong immune system. They are high in vitamin D, selenium, and B6. They also contain niacin (vitamin B3) and pantothenic acid (vitamin B5). B vitamins assist in the release of energy from carbohydrates, protein, and fat. However, excessive B vitamin intake can cause problems. For example, daily doses of niacin of more than 3,000 milligrams can cause liver problems.
In addition to their nutritional benefits, mushrooms have been found to have high levels of antioxidant compounds, which can have anti-inflammatory and anticancer effects. Consuming mushrooms may help slow the cognitive decline that comes with aging, according to a study of more than 600 people aged 60 and over.
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Protein content
Mushrooms are a good source of protein and are often used as a meat substitute in vegetarian and vegan diets. They are also a good source of fibre, particularly the soluble fibre beta-glucan, and have a low glycemic index, making them a heart-healthy food choice.
The protein content of mushrooms varies depending on the type and quantity consumed. On average, a serving of mushrooms is about half to one cup, providing 1 to 2 grams of protein per 3 ounces (about 1 cup). This equates to 1 to 2 percent of your daily value (DV) for protein per 100 grams (3.5 ounces). For example, one cup of raw mushrooms (70 grams) provides 2.2 grams of protein, while 100 grams of raw mushrooms provide 2.3 grams of protein.
When compared to other plant-based sources of protein, mushrooms have a lower protein content. For instance, vital wheat gluten, with a typical serving of 1/4 cup, provides 21 grams of protein. However, mushrooms can be combined with vital wheat gluten or soy products to create a plant-based meal that is rich in protein and other essential nutrients.
It is important to note that the daily protein goals can vary for each individual, depending on factors such as age, activity level, medical conditions, and calorie needs. According to the Dietary Reference Intake (DRI), the recommended protein intake is 0.8 grams per kilogram of body weight for a generally healthy adult.
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Microdosing
There is no single, widely recognized definition of a microdose for any psychedelic drug, but it is generally considered to be between 1/5 and 1/10 of a recreational dose. For psilocybin ("magic mushrooms"), a microdose is typically between 0.1 and 0.3 grams of dried mushrooms. However, the potency of mushrooms can vary greatly, so it is important to use a precise digital scale to measure the dose accurately.
When microdosing, it is recommended to follow a schedule that includes days off to avoid building up a tolerance to the substance. A common schedule is one day on and two days off, or one day on and three days off. Some people also choose to microdose once a week or once every two weeks. It is also important to obtain the substance from a trusted source and to store it properly in an airtight container in a cool, dry, and dark environment.
Some people who microdose psilocybin report experiencing small to medium-sized improvements in mood and mental health. However, there is limited data on the long-term effects of microdosing, and the evidence from studies is mixed. While some people anecdotally report benefits, others who microdose also report higher anxiety and lower mood. It is also important to consider the legal status of the substance in your state or country, as the laws vary and possession or sale of psychedelics may result in legal ramifications.
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Frequently asked questions
There is no set number, but as with most foods, moderation is key. A cup of mushrooms is a commonly recommended serving size, and eating up to 10 cups a day is generally considered safe.
Mushrooms are a good source of vitamins, minerals, and fibre. They provide vitamin D, phosphorus, potassium, zinc, and B vitamins. They also contain polysaccharides, which stimulate the growth of healthy bacteria in the gut.
Excessive vitamin B6 intake (over 200 milligrams per day) can cause nerve toxicity, but this would require consuming an extremely large amount of mushrooms (90 cups of portobello mushrooms). Similarly, very high doses of niacin (more than 3,000 milligrams per day) can lead to liver problems, but this would also require an excessive mushroom intake (100 cups per day).
Cremini and portobello mushrooms are good sources of vitamin D, especially when exposed to ultraviolet light. They also provide phosphorus, potassium, and zinc. White button, portabella, and cremini mushrooms are also excellent sources of vitamin D when exposed to UV light or sunlight.
Mushrooms are versatile and can be eaten raw or cooked. They can be added to various dishes, including salads, stir-fries, pasta, and omelettes. They can also be dried and mixed into foods like soups or ground into a powder and added to smoothies or other recipes.
