John Miller
Mushrooms have been consumed and used as medicine for thousands of years. They are a type of fungus that contains a substance called ergosterol, which has a structure similar to cholesterol in animals. When exposed to ultraviolet light, ergosterol can be converted into vitamin D. Mushrooms are also known to contain folate, with the folate composition of various mushroom types determined by liquid chromatography-mass spectrometry. This process revealed that the oyster mushroom variety had the highest total folate content, while chanterelle and morel mushrooms had the lowest. Understanding the folate content in mushrooms is significant as folate deficiency has been linked to various health issues, including mental illness, age-related dementia, and neural tube defects in fetuses.
| Characteristics | Values |
|---|---|
| Types of mushrooms containing folate | White button, crimini, shiitake, maitake, enoki, oyster, chanterelle, morel, portabella, and uv-treated portabella |
| Mushrooms with the lowest total folate | Chanterelle and morel (2-6μg/100g) |
| Mushroom with the highest total folate | Oyster (mean, 44.2μg/100g) |
| Other mushrooms with folate | Shiitake (12.4μg/100g), vitamin D-enhanced portabella (29.8μg/100g) |
| Mushrooms with almost exclusively 5-CH3-H4folate | Enoki and oyster |
| Mushrooms containing predominately formyl folates | Morel and chanterelle |
| Mushrooms with low to non-detectable 10-HCO-folate | Enoki, oyster, and shiitake |
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What You'll Learn
Oyster mushrooms have the highest folate content
Oyster mushrooms (Pleurotus ostreatus) are one of the most popular mushrooms in the world. They are neither plant nor animal but a type of fungus. They are low in calories and rich in vitamins, minerals, and fiber.
The health benefits of oyster mushrooms have been recognized for centuries in folk medicine. Modern scientific studies have also confirmed the health benefits of oyster mushrooms, particularly for heart health and blood sugar regulation.
Oyster mushrooms are a good source of antioxidants, which help to reduce cellular damage in the body. They contain higher amounts of antioxidants than other types of cultivated mushrooms, which may be why they are used in many dietary supplements.
In addition to their nutritional benefits, oyster mushrooms also show promise in helping to clean up the environment. They are native to Asia, Europe, and North America and can be found growing on decaying logs in temperate and tropical forests.
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Chanterelle and morel mushrooms have the lowest folate content
Mushrooms are a good source of folate, also known as folic acid or vitamin B9. Folate is an essential nutrient that plays a vital role in fetal health and the formation of red blood cells. It is recommended that adults consume 400 mcg of folate daily, and pregnant people aim for around 600 mcg.
While mushrooms generally contain folate, the amount varies depending on the type of mushroom. According to a study published in PubMed in 2011, chanterelle and morel mushrooms have the lowest total folate content among the 10 types of mushrooms analysed. The study found that chanterelle and morel mushrooms contain 2-6μg/100g of folate, which is significantly lower than other varieties. For example, oyster mushrooms were found to have the highest folate content, with a mean of 44.2μg/100g.
Chanterelle mushrooms, known for their rich flavour, tender texture, and yellow hue, are a versatile variety used in many recipes. They are also a good source of antioxidants, fibre, and various vitamins and minerals, including copper, vitamin D, and B vitamins. Chanterelle mushrooms have been studied for their potential health benefits, including their ability to reduce inflammation and protect against chronic diseases. However, when it comes to folate content, they are on the lower end compared to other mushroom varieties.
Morel mushrooms, on the other hand, are wild mushrooms known for their luxurious taste, texture, and earthy, nutty flavour. They are highly desired by chefs and mushroom enthusiasts due to their elusiveness and difficulty in farming. While morel mushrooms contain various vitamins and minerals, their folate content is relatively low compared to other mushrooms. They contain other essential nutrients such as iron, copper, manganese, phosphorus, zinc, vitamin D, niacin, riboflavin, and antioxidants.
In summary, while chanterelle and morel mushrooms offer a range of nutritional benefits and are valued for their unique characteristics, they have the lowest folate content among the mushrooms analysed in the 2011 study. If one is specifically seeking a mushroom variety with a higher folate content, there are several other options available, such as oyster, shiitake, or portabella mushrooms.
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Mushrooms are neither a plant nor an animal food
Mushrooms are neither plants nor animals. They are part of the Fungi kingdom, which also includes yeasts, moulds, smuts, and rusts. Mushrooms lack chlorophyll and have to take their nutrients from other materials. They are not immobile, as was previously believed, and they do not have rigid cell walls. Instead, they are more closely related to animals than plants, according to molecular evidence.
Fungi, including mushrooms, play a vital role in nature and for humans. They break down dead materials, keeping us from being overwhelmed by leaf litter and fallen branches. Some types of fungi form mutually beneficial relationships with the roots of plants, helping them to absorb water and minerals, while the plants provide nutrients for the fungi. Many trees, orchids, and other plants cannot live without these fungal partners.
Mushrooms also contain folate, a type of vitamin B. Folate is found in varying amounts in different types of mushrooms, with oyster mushrooms having the highest amount (mean of 44.2μg/100g) and chanterelle and morel mushrooms having the lowest (2-6μg/100g). Other mushrooms that contain folate include shiitake, enoki, white button, crimini, maitake, portabella, and uv-treated portabella.
The presence of folate in mushrooms is determined by liquid chromatography-mass spectrometry. This technique allows for the precise determination of the amount and type of folate present in different mushroom species. The folate composition of mushrooms is important for understanding their nutritional contribution to the diet.
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Mushrooms are rich in glutamate, which adds umami flavour
Mushrooms are a good source of folate, with the oyster variety containing the highest amount (44.2μg/100g). Other types of mushrooms that contain folate include white button, crimini, shiitake, maitake, enoki, chanterelle, morel, portabella, and UV-treated portabella.
Now, onto the umami flavour in mushrooms. Mushrooms are rich in glutamate, which is responsible for their umami flavour. Umami, or savoriness, is one of the five basic tastes, and it is characterized by broths and cooked meats. People taste umami through taste receptors that respond to glutamates and nucleotides, which are commonly found in meat broths and fermented products. Glutamates are often added to foods in the form of monosodium glutamate (MSG).
Mushrooms, particularly dried shiitake, are an excellent source of umami flavour due to their high guanylate content. The drying process increases the guanylate content and allows for the concentration and provision of glutamate, enhancing the umami flavour. Fresh shiitake mushrooms are also abundant in glutamate and are commonly used in grilled, deep-fried, and fried dishes.
Other types of mushrooms that contribute to umami flavour include enoki, which is commonly used in Japanese nabe stew dishes, and common mushrooms (Agaricus bisporus), which are the most cultivated fungi globally. These mushrooms have two colour states: immature white and brown. When used in dishes, they provide a synergistic effect of umami, combining inosinate from beef, glutamate from Chinese cabbage, and the guanylate of enoki mushrooms.
The umami flavour in mushrooms is what makes them a popular ingredient in various dishes, adding a deep, savoury taste without the need for additional fat, sodium, or cholesterol found in other umami-rich ingredients.
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Mushrooms are exposed to UV light to increase vitamin D content
Mushrooms are a good source of vegetable proteins, potassium, fibre, and essential minerals such as selenium. They are also rich in ergothioneine, an antioxidant that may be a new vitamin, according to some researchers.
Mushrooms are exposed to UV light to increase their vitamin D content. The two main dietary forms of vitamin D are D2, found in fungi and yeast, and D3, found in animals. Lesser amounts of vitamin D3 and vitamin D4 are also found in fungi. Mushrooms exposed to UV light are a potentially important source of dietary vitamin D (specifically vitamin D2). Vitamin D-enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D. They can be a primary source of dietary vitamin D for vegans and vegetarians.
When commonly consumed mushroom species are exposed to a source of ultraviolet (UV) radiation, they can generate nutritionally relevant amounts of vitamin D. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. The levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, but if consumed before the 'best-before' date, the vitamin D2 level is likely to remain above 10 μg/100 g fresh weight. This is higher than the level in most vitamin D-containing foods and similar to the daily requirement of vitamin D recommended internationally.
The pulsed ultraviolet light method is more efficient than other methods to boost vitamin D in mushrooms because it only takes a few seconds of treatment to significantly increase vitamin D levels. Previous methods used a constant stream of ultraviolet light over several hours, which increased vitamin D levels but also darkened the appearance of the mushrooms. Pulsed light, on the other hand, does not affect the colour or taste of the mushrooms, and the vitamin remains in the mushrooms even after a week in storage.
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Frequently asked questions
Yes, mushrooms contain folate. Folate composition in 10 types of mushrooms was determined by liquid chromatography-mass spectrometry.
White button, crimini, shiitake, maitake, enoki, oyster, chanterelle, morel, portabella, and uv-treated portabella mushrooms contain folate.
Oyster mushrooms have the highest folate content, with a mean of 44.2μg/100g.
Folate is a B vitamin that is important for cell division and DNA replication. Folate deficiency has been linked to mental illness, age-related dementia, and neural tube defects in fetuses.
