Michael Davis
Mushrooms are a versatile ingredient, adding a savoury, umami flavour to dishes. They are also a nutrient-dense food, offering a range of health benefits. They are low in calories, fat, cholesterol and sodium, and are a good source of vitamins and minerals, including B vitamins, vitamin D, selenium, potassium, copper, calcium, and fibre. Research suggests that eating mushrooms can help to lower blood pressure and cholesterol, reduce the risk of cancer, improve brain health, and protect against neurological damage. They are also a good source of antioxidants, which can help to prevent cell damage and chronic disease.
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What You'll Learn
Mushrooms are a good source of calcium, aiding bone health
Mushrooms are a good source of calcium, which is essential for bone health. Calcium helps to strengthen bones and aids in bone formation. It is involved in various physiological metabolisms, such as regulating muscle contraction and blood coagulation. A calcium-rich diet can help delay or prevent the onset of conditions like osteoporosis and other ailments related to bone degradation, such as lack of mobility and joint pain.
Mushrooms are also a natural source of vitamin D, which plays a crucial role in calcium absorption and bone health. Vitamin D regulates the cell growth cycle and prevents the growth of cancer cells. It also aids in the absorption of calcium, contributing to stronger bones. Scoliosis, a spinal condition causing curvature, can impact bone health. While mushrooms are not a cure, their vitamin D content can potentially support bone health and help manage scoliosis symptoms.
In addition to calcium and vitamin D, mushrooms contain other essential nutrients such as selenium, copper, potassium, phosphorus, vitamin C, and protein. They also provide antioxidants, including ergothioneine, which help prevent inflammation and lower the risk of certain types of cancer.
It is important to note that mushrooms need to be cooked to make their nutritional benefits accessible, as their cell walls are indigestible otherwise. Incorporating cooked mushrooms into your diet can be a valuable way to improve your bone health and overall well-being.
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Mushrooms are rich in selenium, which supports liver function
Mushrooms are a type of fungus that contains a host of essential nutrients. They are rich in selenium, an antioxidant mineral that offers various health benefits. Selenium is a mineral that facilitates liver function by aiding the production of liver enzymes. These enzymes help to detoxify certain cancer-causing compounds in our bodies. Mushrooms are also a good source of Vitamin D, which regulates cell growth and prevents the growth of cancer cells.
Mushrooms are typically cooked before consumption, as their cell walls are indigestible otherwise. However, cooking them can help release their nutritional value. They are a good source of lean protein, which helps burn cholesterol, and they are also high in potassium and low in sodium, a combination that helps lower blood pressure and protect against cardiovascular diseases.
Mushrooms also contain calcium, which aids in bone formation and can help prevent conditions like osteoporosis. They have anti-inflammatory properties, with the reishi mushroom being a particular variety that has been used in Asia for thousands of years to fight diseases and reduce tumour growth and allergic reactions.
Selenium, specifically, plays a crucial role in the body's antioxidant defence system. It acts as a double-edged sword, providing essential nutrients at trace levels but becoming toxic at elevated concentrations. This is why the cultivation of selenium-fortified mushrooms is gaining popularity, as most edible mushrooms are selenium-deficient.
In conclusion, mushrooms are a nutritious food source that provides a range of health benefits, including supporting liver function through their rich selenium content. They are a versatile ingredient that can be incorporated into various dishes to enhance their nutritional value and promote overall well-being.
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Mushrooms are a natural source of vitamin D
There are thousands of varieties of mushroom-forming fungi across the world, but scientists have only been able to identify about 10% of them. Wild mushrooms, such as morels, are an excellent source of vitamin D2 due to their exposure to UV light. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D3 is the most common form found in animal foods.
The level of vitamin D2 in 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, which is higher than the level in most vitamin D-containing foods. Exposure to UV radiation increases the vitamin D content in mushrooms. For example, in button mushrooms, three pulses (1 second) of UV radiation generated 11.9 μg D2/g DM, and nine pulses (3 seconds) generated 20 μg D2/g DM. The maximum concentration of vitamin D2 (27 μg/g DM) was reached after 12 pulses (4 seconds).
Commercially grown mushrooms are often cultivated in the dark and contain very little vitamin D2. However, some are treated with ultraviolet (UV) light to boost their vitamin D content. Mushrooms are also a good source of calcium, which helps to strengthen bones and prevent conditions like osteoporosis. They contain an anti-oxidant called ergothioneine, which helps to prevent inflammation, and selenium, which facilitates liver function and helps to detoxify certain cancer-causing compounds.
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Mushrooms are a good food to eat in summer, as they are easy to digest
Mushrooms are a type of fungus, often classified as vegetables, and are known for their delicate flavour and meaty texture. They are a good food to eat in the summer as they are easy to digest and do not increase body heat.
According to Ayurvedic principles, mushrooms are considered to have a cold nature, making them suitable for consumption in the summer months. This classification of food as hot or cold, known as "Virya", is based on the internal nature of the food rather than its physical temperature. Eating excess "hot" foods can increase the amount of heat produced by the body, leading to digestive issues and skin problems. In contrast, "cold" foods like mushrooms are easy to digest in the summer and provide a cooling effect.
Mushrooms are a rich source of essential vitamins and minerals, including Vitamin D, selenium, Vitamin C, potassium, calcium, and iron. They also contain fibre and enzymes that help regulate cholesterol levels and protect heart health. The selenium content in mushrooms facilitates liver enzyme function, aiding in the detoxification of cancer-causing compounds. Additionally, mushrooms have anti-inflammatory properties and boost the immune system.
When incorporating mushrooms into your diet, it is important to cook them to break down their indigestible cell walls and unlock their nutritional benefits. They can be cooked in various ways, such as sautéing with garlic and butter, adding them to pasta sauces, stir-fries, or pairing them with eggs for a nutritious breakfast.
However, it is worth noting that canned mushrooms can have high sodium levels due to the brine they are packed in, so opt for fresh mushrooms whenever possible. Overall, mushrooms are a healthy and easy-to-digest food choice, especially during the summer months, when lighter and hydrating foods are preferred to stay cool and comfortable.
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Mushrooms are a fungus, not a vegetable
Mushrooms are a type of fungus, not a vegetable, due to their living conditions and how they grow. They do not have leaves, roots, or seeds, and do not require light to grow. Instead, mushrooms steal the carbohydrates they need from plants. They are saprophytes, meaning they depend on dead and decaying animal and plant matter for their nutrition. The mushrooms we see are actually only the fruit of the fungus, with the larger living part growing underground or in logs. This part of the mushroom is called mycelium, and it can stay underground for a long time until favourable conditions are present for buds to form and seek daylight.
While mushrooms are not vegetables, they are often treated as such in the kitchen in terms of how they are prepared. They are commonly used as a meat substitute due to their meaty texture and savoury flavour, and they are suitable for vegetarians. Mushrooms also offer similar nutritional attributes to vegetables, containing many health-boosting vitamins, minerals, and antioxidants. They are a good source of selenium, copper, thiamin, magnesium, phosphorus, vitamin D, calcium, and iron.
Mushrooms have been given their own kingdom due to the sheer number of species that exist, but they were considered part of the plant kingdom until 1969. While biologically, mushrooms are not vegetables, the difference is largely irrelevant in a culinary context.
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Frequently asked questions
Yes, mushrooms are a good source of vitamins and minerals, such as selenium, vitamin D, vitamin C, potassium, and protein. They also contain ergothioneine, an amino acid that is a powerful antioxidant and helps increase body immunity.
Mushrooms actually have a hypothermic nature, meaning they are often colder than the surrounding air. This is due to their high water content and evapotranspiration rate, which enables the efficient transfer of thermal energy and water.
Yes, mushrooms have to be cooked to receive their nutritional benefits as their cell walls are indigestible if not exposed to heat. Cooking methods that involve heating the mushrooms to at least 60°C, such as stir-frying or adding them to oven dishes, can increase the bioavailability of antioxidants and polyphenols.
Mushrooms can be cooked into a variety of dishes, such as curries, pasta sauces, soups, stir-fries, pancakes, oatmeal porridge, egg dishes, cakes, muffins, pies, and quiches. They can also be added to hot drinks like hot chocolate, homemade chai, golden milk, lattes, or tea.
