Laura Smith
Mushrooms are a fungus that has been consumed and used as medicine for thousands of years. They are a low-calorie food that packs a nutritional punch. They are a good source of vitamins, minerals, and antioxidants. They are also low in sodium and fat, making them a healthy addition to any diet. Certain varieties of mushrooms, such as lion's mane and reishi, are referred to as 'medicinal' mushrooms and are believed to possess specific healing properties. They are often taken as a powder or supplement rather than eaten whole.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Fat | Low |
| Fiber | Modest amounts |
| Protein | Rich source |
| Antioxidants | Rich source |
| Selenium | Rich source |
| Vitamin D | Rich source |
| Vitamin B6 | Rich source |
| Zinc | Excellent source |
| Potassium | Rich source |
| Sodium | Low |
| Iron | Contains |
| Copper | Contains |
| Beta-glucans | Contains |
| Polysaccharides | Contains |
| Prebiotics | Contains |
| Gluten | Free |
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What You'll Learn
Mushrooms are a good source of vitamins, minerals, and antioxidants
Mushrooms contain B vitamins, including thiamine, riboflavin, B6, and B12. They are also a source of vitamin D, which is important for maintaining and building strong bones. Vitamin D can be increased in mushrooms by exposing them to ultraviolet light. Mushrooms are also a source of selenium, a mineral that helps the immune system function properly.
The antioxidant properties of mushrooms, such as ergothioneine, may help protect the body's cells and prevent or slow down cellular damage. They also contain anti-inflammatory compounds, including beta-glucans, which can improve immune function and reduce the risk of chronic diseases.
Mushrooms are also a good source of potassium, which can help to lower blood pressure and reduce the negative impact of sodium on the body. Additionally, their low sodium content can further contribute to maintaining healthy blood pressure levels.
Some varieties of mushrooms, such as shiitake, oyster, and lion's mane, are known to have additional nutritional benefits. For example, shiitake mushrooms help maintain low cholesterol levels, while lion's mane mushrooms may offer cognitive benefits and boost immune function.
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They are low in calories, fat, and sodium
Mushrooms are a low-calorie food, packing a nutritional punch. They are also low in fat and sodium. This makes them a great substitute for red meat while minimising calories, fat and cholesterol.
A cup of white button mushrooms has just five milligrams of sodium. They offer a savoury flavour that reduces the need for added salt, which can help keep blood pressure low. Mushrooms are a rich source of potassium, a nutrient that reduces the negative impact of sodium on the body. Potassium also lessens the tension in blood vessels, which may help lower blood pressure.
Research has shown that swapping half the meat for mushrooms in a traditional ground beef recipe can maintain flavour while reducing sodium intake by 25%. Mushrooms are also a good source of B vitamins, including thiamine, riboflavin, B6, and B12. They also contain selenium, a mineral that helps the immune system function properly.
Mushrooms are a tasty and nutritious food that can help with weight management. They are also gluten-free, making them a delicious and nutritious addition to a gluten-free diet.
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Mushrooms can help lower blood pressure
Mushrooms are a nutritious food with many health benefits. They are low in calories and fat and contain vitamins, minerals, antioxidants, and amino acids. They are also one of the few dietary sources of vitamin D, which is essential for regulating blood pressure.
The bioactive compounds in edible mushrooms help to lower blood pressure by improving arterial flexibility and preventing plaques from forming in arteries. These plaques can lead to coronary artery disease, a major cause of heart disease. Mushrooms also contain beta-glucans, which can reduce cholesterol levels, and potassium, which lessens the tension in blood vessels, further helping to lower blood pressure.
In addition to their blood pressure-lowering properties, mushrooms have anti-inflammatory properties and can improve the efficiency of the immune system. They are also a good source of fiber, protein, and antioxidants, which can help protect against obesity-related hypertension.
While the evidence for the health benefits of mushrooms is promising, it is important to note that most studies have been conducted in test tubes or on rats, and the results may not hold true for humans. Furthermore, different types of mushrooms may have varying effects, and consuming wild mushrooms could be dangerous due to the presence of toxins, heavy metals, and other harmful substances.
Overall, edible mushrooms, when consumed as part of a nutritionally balanced diet, can be a delicious and nutritious way to promote cardiovascular health and help lower blood pressure.
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They are a good source of plant-based vitamin D
Mushrooms are a good source of plant-based vitamin D. Vitamin D is essential for health, but it can be challenging to obtain sufficient amounts from one's diet. Mushrooms exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, can produce nutritionally significant amounts of vitamin D2, with smaller amounts of vitamins D3 and D4. This process involves converting ergosterol (pro-vitamin D2) to pre-vitamin D2 under UV light, with heat required for the full conversion to ergocalciferol (vitamin D2).
Edible mushrooms like Agaricus bisporus can yield over 100% of the recommended vitamin D intake per 75g serve (18 μg) when exposed to UV light. Four servings per week of UV-exposed button mushrooms can help most Australian adults meet their vitamin D recommendations. Additionally, UV-exposed mushrooms have been found to increase vitamin D status in deficient individuals.
The most common edible mushrooms, including button mushrooms (Agaricus bisporus), oyster mushrooms (Pleurotus), and shiitake mushrooms (Lentinula edodes), comprise about three-quarters of global mushroom consumption. While some commercially grown mushrooms are cultivated in the dark and contain minimal vitamin D2, others are treated with UV light to enhance their vitamin D content. For example, one cup of UV-exposed cremini mushrooms provides a substantial amount of vitamin D.
Mushrooms are a valuable source of plant-based vitamin D, supporting sustainability efforts and addressing vitamin D deficiencies. Their inclusion in dietary guidelines can help individuals meet their vitamin D requirements, particularly those following plant-based diets.
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Mushrooms are a good substitute for meat
Mushrooms are a great way to add flavour to meals without adding fat, calories, or sodium. They are also a natural source of vitamin D, which can be hard to come by in the diet. Vitamin D is important for bone health and can be obtained through supplements, sunshine, or mushrooms. Mushrooms also contain selenium, a mineral that helps the immune system function properly.
In addition, mushrooms are a good source of potassium, which is known for reducing the negative impact of sodium on the body. Potassium also helps to lessen the tension in blood vessels, which can help lower blood pressure. Mushrooms are also a source of B vitamins, including thiamine, riboflavin, B6, and B12, which play an important role in the nervous system.
Research has shown that mushrooms can be an effective substitute for meat in terms of reducing calorie and fat intake. Swapping half the meat for mushrooms in a traditional ground beef recipe can maintain flavour while reducing sodium intake by 25%. Mushrooms are also a good source of ergothioneine, an amino acid and antioxidant that prevent or slow cellular damage.
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Frequently asked questions
Yes, mushrooms are nutritious and have been eaten and used as medicine for thousands of years.
Mushrooms contain vitamins B, D, and K, as well as riboflavin, niacin, and selenium. They are also a source of potassium and zinc.
Mushrooms are low in calories, fat, and sodium, and can help with weight loss. They also have anti-inflammatory properties and can help lower blood pressure. Additionally, they may help to reduce the risk of developing serious health conditions such as cancer, heart disease, and diabetes.
No, only a small fraction of fungi is edible. Wild mushrooms can be poisonous and cause stomach upset, allergic reactions, or even fatal health issues. It is best to stick to supermarket varieties and avoid picking and consuming raw wild mushrooms.
Mushrooms can be used as a substitute for meat in many dishes due to their umami taste. They can also be eaten raw or cooked, but should not be washed or trimmed until it is time to prepare them.
