Emma Wilson
Mushrooms are the fleshy, spore-bearing fruiting bodies of fungi, typically produced above ground on soil or another food source. They are biologically distinct from plant- and animal-derived foods and are prized for their versatility and meat-like heft and texture. They are used extensively in cooking, notably in Chinese, Korean, European, and Japanese cuisines, and have been used as medicine for centuries. There are thousands of varieties of mushrooms, with different colours, shapes, and sizes. Mushrooms are cultivated in at least 60 countries, with China leading the world in production.
| Characteristics | Values |
|---|---|
| Definition | Mushrooms are the fleshy, spore-bearing fruiting bodies of fungi, typically produced above ground on soil or another food source. |
| Distinctiveness | Mushrooms are biologically distinct from plant- and animal-derived foods. |
| Nutrients | Mushrooms are a good source of niacin, pantothenic acid, selenium, copper, riboflavin, phosphorus, zinc, potassium, and B vitamins. They are also a source of vitamin D, dietary fiber, calcium, and protein. |
| Health Benefits | Consuming mushrooms has been associated with a lower risk of breast cancer. |
| Types | There are thousands of varieties of mushrooms, with different colors, shapes, and sizes. Some common types include white button, crimini, portobello, shiitake, oyster, enoki, beech, and maitake. |
| Uses | Mushrooms are used extensively in cooking, particularly in Chinese, Korean, European, and Japanese cuisines. They are also used in folk medicine and for dyeing wool and other natural fibers. |
| Safety | Some mushrooms are edible and nutritious, while others are poisonous and can cause fatal poisonings. Wild mushrooms, in particular, should be correctly identified before consumption to avoid confusion with toxic varieties. |
| Cultivation | Mushrooms are cultivated in at least 60 countries, with China leading the world production of commercial mushrooms. |
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What You'll Learn
Nutritional value
Mushrooms are the fleshy, spore-bearing fruiting bodies of fungi, typically produced above ground on soil or another food source. They are biologically distinct from plant- and animal-derived foods, and are considered a "third food kingdom". They are fungi, lacking chlorophyll, and they exist on decaying material in nature and on a substrate of various compositions when commercially grown.
Mushrooms have been a part of the human diet and used as both food and medicine for centuries. They are used extensively in cooking, in many cuisines, notably Chinese, Korean, European, and Japanese. Humans have valued them as food since antiquity.
Mushrooms are one of the few plant foods with a strong umami flavour. Umami flavours can enhance low-sodium foods, reducing the need for added salt. They are also prized for their versatility and meat-like heft and texture.
The nutritional value of mushrooms varies depending on the type of mushroom and how it is grown and prepared. White button mushrooms, for example, are 92% water, 4% carbohydrates, 2% protein, and less than 1% fat. In a 100-gram serving, raw mushrooms provide 22 calories and are a rich source of B vitamins, such as riboflavin, niacin, and pantothenic acid, selenium, and copper. They are also a moderate source of phosphorus, zinc, and potassium.
Mushrooms are also a source of vitamin D, specifically vitamin D2 (ergocalciferol). This is produced when mushrooms are exposed to ultraviolet (UV) light, either by natural sunlight or a UV lamp. The amount of vitamin D in mushrooms depends on their exposure to UV light, and some manufacturers use this method to increase their vitamin D content. Vitamin D2 is added to fortified foods and supplements, while vitamin D3 (cholecalciferol) is found in animal foods and supplements. Both forms effectively raise blood levels of vitamin D, although D3 may be absorbed slightly better and break down more slowly.
In addition to their vitamin content, mushrooms are a good source of several minerals, including selenium, copper, phosphorus, zinc, and potassium. They also contain phytonutrients, which are associated with health benefits. Consistent consumption of mushrooms contributes to a nutritious diet and is associated with higher intakes of total vegetables, dark green and orange vegetables, and total grains.
However, it is important to note that not all mushrooms are edible. Some wild mushrooms can be poisonous, cause stomach upset, or trigger allergic reactions. Even normally edible mushrooms may become dangerous if they grow in polluted areas, as they can absorb chemicals, heavy metals, arsenic, and iron, sometimes in lethal concentrations. Therefore, great care should be taken when consuming mushrooms, especially for the first time, and only small quantities should be consumed to reduce the risk of individual allergies or reactions.
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Health benefits
Mushrooms are the fruiting bodies of macroscopic filamentous fungi that grow above the ground. They have been consumed by humans and used as medicine for centuries. They are a good source of niacin, pantothenic acid, selenium, copper, riboflavin, vitamin B6, protein, fibre, vitamin D, vitamin C, folate, and potassium.
Cancer Prevention
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. A review of 17 cancer studies from 1966 to 2020 showed that eating just 18 grams of mushrooms daily may lower your risk of cancer by 45%. Some sources suggest that selenium may also help prevent cancer, but a 2017 review found no evidence to confirm this.
Cardiovascular Health
Mushrooms are low in sodium and high in potassium, vitamin C, and fibre, which are all beneficial for cardiovascular health. They can help regulate blood pressure and reduce the risk of hypertension and cardiovascular disease. Substituting meat with mushrooms in recipes can help maintain flavour while reducing sodium intake.
Immune System
Mushrooms contain polysaccharides, their most abundant carbohydrate, which stimulates the growth of healthy bacteria in the gut. They also contain vitamin B6, which helps the body form red blood cells, proteins, and DNA. Additionally, selenium helps the body make antioxidant enzymes to prevent cell damage.
Bone Health
Mushrooms are a source of vitamin D, which helps the body absorb calcium to maintain and build strong bones. Exposing sliced mushrooms to sunlight for at least 15 minutes can increase their vitamin D content.
Diabetes Management
Mushrooms are a source of dietary fibre, which may help manage type 2 diabetes by reducing blood glucose levels.
Cognitive Health
Mushrooms are being studied for their potential effects on mild cognitive impairment (MCI). In a Singapore study, participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing MCI.
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Types of edible mushrooms
Mushrooms are the fleshy fruit bodies of numerous macrofungi species, which are fungi that bear fruiting structures large enough to be seen with the naked eye. They have been consumed by humans for thousands of years, and are now cultivated in at least 60 countries. Edible mushrooms are defined by the absence of poisonous effects on humans, and desirable taste and aroma.
There are many types of edible mushrooms, with over twenty species commercially cultivated. Some of the most common varieties include:
- White button mushrooms, criminis, and portobellos, which are all the same mushroom.
- King oysters, which have a meaty texture.
- Elusive honeycomb-like morels, which are difficult to cultivate and are therefore often collected by private foragers.
- Chanterelles, which are golden-hued, fleshy, and firm, with an apricot-like scent.
- Black trumpets, which have a rich, smoky flavour and notes of black truffle when dried.
- Beech mushrooms, which grow in clusters on beech trees. They have a crunchy texture and a sweet, nutty taste when cooked, but are bitter when raw.
It is important to note that wild mushrooms must be correctly identified before consumption, as some species are deadly poisonous and can be easily confused with edible mushrooms. Even normally edible mushrooms can be dangerous if they grow in polluted locations, as they can absorb chemicals, heavy metals, and pollutants. Additionally, some people may experience allergic reactions to certain mushrooms, so it is recommended to consume a small amount of any new species before committing to a full meal.
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Mushrooms to avoid
Mushrooms are the fruiting bodies of macroscopic filamentous fungi that grow above the ground. They have been consumed by humans and used as medicine for centuries. However, it is important to be cautious while consuming wild mushrooms, as some can be deadly poisonous. Here are some guidelines on mushrooms to avoid:
- Death Cap (Amanita phalloides): This is perhaps the deadliest mushroom, found throughout Europe. It closely resembles edible straw and Caesar's mushrooms. Its amatoxins are heat-stable and quickly damage cells, leading to violent abdominal pain, vomiting, bloody diarrhoea, and organ failure. It causes death in more than 50% of incidents.
- Destroying Angel (Amanita verna): This is a group of several species of all-white mushrooms in the Amanita genus. They are incredibly toxic and similar in appearance to edible button and meadow mushrooms. Amanita bisporigera, one of these species, is considered North America's most toxic mushroom. Symptoms include vomiting, delirium, convulsions, diarrhoea, and liver and kidney failure.
- Autumn Skullcap (Galerina marginata): Found throughout the Northern Hemisphere and parts of Australia, this gilled, wood-rotting mushroom contains the same amatoxins as the death cap. It sometimes is mistaken for hallucinogenic mushrooms, leading to poisoning.
- Conocybe Filaris: This innocent-looking lawn mushroom is especially common in the Pacific Northwest region. It contains mycotoxins similar to the death cap and is potentially fatal if ingested. Symptoms may appear 6-24 hours after consumption, mimicking food poisoning or the stomach flu. However, it can lead to life-threatening gastrointestinal distress and liver and kidney failure.
- Webcap Mushrooms: These include the deadly webcap (Cortinarius rubellus) and the fool's webcap (Cortinarius orellanus). They are similar in appearance to each other and several edible varieties. They contain the poison orellanin, which causes symptoms similar to the flu. Orellanin has a long latency period of 2 days to 3 weeks, leading to misdiagnosis and potential kidney failure if untreated.
- False Morel: While true morels are edible, false morels can cause serious adverse health effects and even death.
- Old or Improperly Stored Mushrooms: Mushrooms can go rancid and cause food poisoning.
- Mushrooms from Polluted Environments: Mushrooms can absorb chemicals and accumulate pollutants and heavy metals like arsenic and iron, sometimes in lethal concentrations.
- Magic Mushrooms: Some mushrooms, like Amanita muscaria (fly agaric) and Psilocybe cubensis, contain psychoactive compounds and alkaloids that can induce hallucinations. While consumed recreationally, they can lead to adverse effects like feelings of insanity and fear.
- Unidentified Mushrooms: Always identify mushrooms with certainty before consuming them. Many mushrooms have toxic look-alikes.
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History of mushroom cultivation
Mushrooms have been consumed by humans for thousands of years, with evidence suggesting that they were eaten as far back as the hunter-gatherer era. They were valued for their flavour, nutritional content, and medicinal properties, with certain wild mushrooms also being used in religious and spiritual rituals due to their psychedelic effects. While the practice of cultivating mushrooms for food is thought to have begun around 600 AD, the earliest recorded evidence of mushroom cultivation originates from China, where farmers grew shiitake mushrooms over a thousand years ago. Shiitake mushrooms were also viewed as medicinal mushrooms due to their supposed immune-boosting abilities. Another species called ""ear fungus" has been cultivated for even longer, dating back to 300 BC.
During the 17th century, mushroom cultivation gained popularity in France and other parts of Europe, with French gardeners pioneering the technique of growing mushrooms in caves, which provided the ideal environment for their growth. This method became the standard across Europe until the mid-19th century. In the Northeastern United States, shiitake mushrooms are commonly cultivated on hardwood logs, including oak, American beech, sugar maple, and hophornbeam.
The challenges of cultivating mushrooms differ from those of plants due to their unique growth requirements. Mushrooms derive all their energy and growth materials from their growth medium through biochemical decomposition processes, rather than relying on sunlight and photosynthesis like plants. This distinct characteristic of mushrooms necessitates specific conditions for optimal growth, making their cultivation a complex and energy-intensive process.
In the early 20th century, mushroom farming gained traction in the United States, benefiting from the knowledge brought by immigrants from Europe. The development of the American spawn industry during this period addressed the challenges of obtaining reliable and affordable spawn, which is essential for initiating mushroom growth. Additionally, the creation of synthetic compost and the utilisation of climate-controlled growing environments revolutionised the industry, enabling year-round cultivation, increased production, and reduced costs.
Today, mushroom farming has evolved into a major global industry, with continuous advancements being made to optimise production and sustainability. Researchers are exploring the potential of robotics and artificial intelligence in mushroom cultivation, while also seeking innovative ways to utilise waste materials and adopt more environmentally friendly practices. Despite the ancient origins of mushroom cultivation, the industry remains dynamic and open to innovative techniques.
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Frequently asked questions
Mushrooms are the fleshy, spore-bearing fruiting bodies of fungi, typically produced above ground on soil or another food source. They are biologically distinct from plant- and animal-derived foods.
No, not all mushrooms are edible. Some wild mushrooms can cause stomach upset or allergic reactions, and some are even poisonous. It is best to stick to supermarket varieties and avoid picking and eating raw wild mushrooms.
Mushrooms can be sautéed quickly over high heat or simmered over low heat in soups. They can also be added to salads, omelets, scrambled eggs, stir-fries, pasta sauces, and chilis.
Mushrooms are a good source of niacin, pantothenic acid, selenium, and copper, and an excellent source of riboflavin. They also contain vitamin D, B vitamins, phosphorus, zinc, and potassium.
