Sarah Brown
Mushrooms are a type of fungus that grows in a variety of shapes, sizes, and colours. They are a popular food item and ingredient worldwide due to their versatility and meat-like texture. Mushrooms are also a source of antioxidants and vitamins, and are low in calories, fat, and sodium. In addition, they contain protein, minerals, and B vitamins, including thiamine, riboflavin, B6, and B12. Some mushrooms, such as shiitake, tremella, and maitake, are also known for their medicinal properties. However, it is important to distinguish between edible and poisonous mushrooms, as consuming certain wild varieties can cause serious health issues. Mushrooms are not just important for culinary and medicinal purposes, but they also play a vital role in the ecosystem as saprotrophs, recycling dead organic matter into soil and compost.
| Characteristics | Values |
|---|---|
| Nutritional Value | Mushrooms are a source of protein, vitamins, minerals, and antioxidants. They are low in calories, sodium, and fat. |
| Medicinal Value | Medicinal mushrooms have antiallergic, antibacterial, antifungal, anti-inflammatory, antioxidative, antiviral, cytotoxic, immunomodulating, antidepressive, antihyperlipidemic, antidiabetic, digestive, hepatoprotective, neuroprotective, nephroprotective, osteoprotective, and hypotensive activities. |
| Vitamin D | Mushrooms are the only vegan, non-fortified dietary source of vitamin D. Vitamin D content varies depending on exposure to UV light. |
| Cancer Treatment | Medicinal mushrooms are used in cancer treatments as biological response modifiers (BRMs) and have been shown to reduce the risk of certain cancers. |
| Cholesterol | Shiitake mushrooms help keep cholesterol levels low by inhibiting the production and absorption of cholesterol. |
| Brain Function | Lion's Mane mushrooms support healthy brain function and neuron generation. |
| Folk Medicine | Mushrooms have been used in traditional and folk medicine for thousands of years for their healing and cleansing properties. |
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What You'll Learn
Mushrooms are a good source of vitamin D
Mushrooms are a type of fungus that contains a substance called ergosterol, which is similar in structure to cholesterol in animals. When exposed to ultraviolet (UV) light, ergosterol is transformed into vitamin D. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D2 helps raise blood levels of vitamin D, but it may not be as effective as vitamin D3, which is the most common form in animal foods.
The amount of vitamin D in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving due to their exposure to UV light. Mushrooms grown in darkened conditions, such as white button, shiitake, and oyster mushrooms, contain less vitamin D. However, exposing these mushrooms to sunlight or a UV lamp can significantly increase their vitamin D content. For example, button mushrooms exposed to UV radiation generated up to 27 μg D2/g DM, while maitake mushrooms provide the recommended daily amount of vitamin D without the need for sun exposure.
It is important to note that the levels of vitamin D in UV-exposed mushrooms may decrease with storage and cooking. However, 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. Therefore, mushrooms are a good dietary source of vitamin D, especially for those looking for non-animal sources.
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They have medicinal properties
Mushrooms have been used as medicine for thousands of years. They are a source of antioxidants, vitamins, protein, and minerals. They are low in calories, fat, sodium, and cholesterol.
Mushrooms are the only vegan, non-fortified dietary source of vitamin D. Vitamin D is important for maintaining and building strong bones. Mushrooms exposed to sunlight or UV radiation are an excellent source of vitamin D. White button, portabella, cremini, and Agaricus mushrooms provide the most vitamin D after exposure to UV light or sunlight. Vitamin D-rich mushrooms can be a good supplement for those who rely on sunshine to get their vitamin D.
Mushrooms are also a source of vitamin B6, which helps the body form red blood cells, proteins, and DNA. Shiitake mushrooms are the best choice for vitamin B6. They are also rich in choline, an antioxidant that can help with muscle movement, learning, memory, fetal growth, metabolism, cellular health, and function.
Lion's Mane mushrooms are known for their potential to support healthy brain function and neuron generation. They contain compounds such as beta-glucans, which are immuno-modulating antioxidants and neuro-protective phytonutrients.
Medicinal mushrooms have a broad spectrum of pharmacological activities, including antiallergic, antibacterial, antifungal, anti-inflammatory, antioxidative, antiviral, cytotoxic, immunomodulating, antidepressive, antihyperlipidemic, antidiabetic, digestive, hepatoprotective, neuroprotective, nephroprotective, osteoprotective, and hypotensive activities. They are also used in cancer treatments as biological response modifiers (BRMs) and have been shown to have antitumor properties.
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Mushrooms are a good source of B vitamins
Vitamin B12, also known as cobalamin, promotes red blood cell formation, supports healthy brain function, and helps with the production of DNA. It is also essential for maintaining proper nerve function and helps to prevent anemia. B12 is generally low across most varieties of mushrooms and completely absent from plant sources. However, shiitake mushrooms are able to produce it in good amounts, with 50 grams of dried shiitake meeting the daily recommended value. Lion's mane mushrooms are another good source of B vitamins and contain hericenones and erinacines, which can cross the blood-brain barrier and stimulate the growth and repair of brain cells.
Oyster mushrooms are also a good source of the vitamin B group, with the exception of B12. Enoki mushrooms are a good source of niacin (vitamin B3), while maitake mushrooms, or "hen of the woods," have a history of medicinal use. Choline, an antioxidant found in mushrooms, can help with muscle movement, learning, memory, and neurotransmitter synthesis. It also assists in maintaining the structure of cellular membranes and plays a role in the transmission of nerve impulses.
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They are low in calories and fat
Mushrooms are a great addition to any meal, offering a savoury flavour without the fat, calories, or sodium. They are a type of fungus, and all varieties are low in calories and fat, while providing modest amounts of fibre and various nutrients.
A cup of raw mushrooms contains only 15 calories and 2.3 grams of carbohydrates. They are also a good source of soluble fibre, beta-glucan, and protein, with 2.2 grams per cup. Mushrooms are considered a heart-healthy food choice, as they have a naturally low glycemic index and minuscule amounts of fat, most of which is polyunsaturated.
Mushrooms are also a great substitute for red meat, helping to minimize cholesterol levels. Shiitake mushrooms, in particular, are rich in compounds that inhibit the production and absorption of cholesterol, while lowering overall cholesterol levels in the blood. They are also a good source of vitamin B6, which helps the body form red blood cells, proteins, and DNA.
White button mushrooms are another popular variety, providing vitamins, minerals, and fibre. They are especially high in selenium, a mineral required for the production of selenoproteins, which function as antioxidants, protecting cells against oxidative damage.
Overall, mushrooms are a nutritious and flavourful addition to any meal, offering numerous health benefits while being low in calories and fat.
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Mushrooms are a good substitute for meat
Mushrooms have been consumed and used as medicine for thousands of years. They are a good substitute for meat for several reasons. Firstly, they are highly nutritious, providing vitamins, minerals, and
Secondly, mushrooms are low in calories, fat, sodium, and cholesterol, making them a healthier alternative to meat. They can help keep cholesterol levels low and reduce sodium intake. For instance, shiitake mushrooms are rich in compounds that inhibit cholesterol production and absorption.
Thirdly, mushrooms are a good source of vitamin D, which is important for bone health, immune function, and growth. Exposure to UV light or sunlight increases the vitamin D content in mushrooms.
Additionally, mushrooms are known for their savory, umami flavor, which adds depth to dishes. This is due to the presence of glutamate, an amino acid also found in meats, fish, and cheeses. Their meaty texture and flavor-absorbing qualities make them versatile in cooking, from stir-fries to soups and sandwiches.
Mushrooms also offer ecological benefits as a meat alternative. Choosing mushrooms over meat reduces reliance on animal farming, contributing to decreased environmental degradation and a more sustainable diet.
Overall, mushrooms are a nutritious, flavorful, and sustainable substitute for meat, providing various health and culinary benefits.
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Frequently asked questions
Mushrooms are a good source of vitamins, minerals, protein, and antioxidants. They are low in calories, fat, sodium, and cholesterol. They are also the only vegan, non-fortified dietary source of vitamin D. They have been used as medicine for thousands of years and may help prevent and treat various diseases, including cancer.
Some types of medicinal mushrooms include Lion's Mane, Chaga, Agaricus, Reishi, Cordyceps, and Shiitake. Lion's Mane may support healthy brain function and neuron generation. Chaga is cultivated in Finland and is known for its immune system support. Agaricus is a good source of vitamin D2 when exposed to sunlight or UV radiation. Reishi is one of the most widely used medicinal mushrooms and is known for its antitumor, immunomodulatory, antioxidant, anti-inflammatory, antimicrobial, and antidiabetic properties. Cordyceps sinensis is a rare mushroom with beneficial polysaccharides, while Cordyceps militaris is a similar species that can be cultivated commercially. Shiitake mushrooms are a good source of vitamin B6 and choline, which is important for pregnant and breastfeeding people.
When buying fresh mushrooms, look for ones that are firm, dry, and unbruised. Avoid those that appear slimy or withered. Fresh mushrooms should be stored in the refrigerator. Wash and clean them carefully before use to remove any soil and grit.
While mushrooms have a strong safety record, taking concentrated doses may not be safe for everyone. Mushrooms can interact with medications, provoke allergies, and potentially increase the risk of symptoms in certain health conditions. It is important to consult a healthcare provider before taking mushroom supplements, especially if you have underlying health conditions or are taking medications.
