Laura Smith
Mushrooms are a type of fungus, distinct from plants and animals. They have been consumed by humans for centuries, and are now a common ingredient in dishes around the world. They are a good source of vitamin D, selenium, vitamin B, calcium, potassium, and fibre. They are low in calories, cholesterol and sodium, and have been shown to have a range of health benefits, including cancer prevention, improved heart health, and improved brain health. They are also a good meat substitute, providing umami to dishes.
| Characteristics | Values |
|---|---|
| Classification | Fungi |
| Nutrients | Selenium, Vitamin D, Potassium, Calcium, Vitamin B2, B3, B5, B6, B9, Folate, Fiber, Carbohydrates, Protein, Iron, Zinc |
| Health Benefits | Cancer prevention, Brain health, Heart health, Gut health, Immune system support, Preventing cell damage, Reducing inflammation, Lowering cholesterol, Preventing kidney stones |
| Culinary Characteristics | Umami or savory flavor, Meaty texture, Versatile, Low in calories, fat, sodium and cholesterol |
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What You'll Learn
A source of vitamin D
Mushrooms are a valuable source of vitamin D, which is typically derived from animal-based sources, supplements, or sunshine. They are the only produce known to contain vitamin D. Vitamin D is essential for maintaining and building strong bones, as it helps the body absorb calcium. It also assists with cell growth, boosts immune function, and reduces inflammation.
Mushrooms contain ergosterol, a precursor to vitamin D. When exposed to ultraviolet (UV) light or sunlight, ergosterol converts into ergocalciferol, or vitamin D2. The amount of vitamin D2 produced varies depending on the duration and intensity of light exposure. Mushrooms foraged outdoors, such as morels and chanterelles, tend to have higher levels of vitamin D2 due to their natural exposure to sunlight. Common edible mushrooms, like white button, crimini, and portabella, grown indoors, have lower vitamin D2 content but still offer nutritional benefits.
To enhance the vitamin D content of store-bought mushrooms, consumers can expose them to sunlight before consumption. Slicing and placing mushrooms in direct sunlight for approximately 15 minutes can significantly increase their vitamin D levels. This simple practice can help individuals meet their recommended daily intake of vitamin D, promoting overall health and well-being.
Vitamin D-rich mushrooms provide a natural and tasty way to incorporate this essential nutrient into one's diet. They offer a versatile ingredient that can be easily integrated into various dishes, making it convenient for individuals to reap the benefits of vitamin D through their daily meals. Whether enjoyed fresh or UV-treated, mushrooms are an excellent natural source of vitamin D, contributing to a healthier and more robust lifestyle.
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Micronutrients
Mushrooms are a rich source of micronutrients, including selenium, vitamin D, B vitamins, calcium, and potassium.
Selenium, found abundantly in mushrooms, is an essential component in producing antioxidant enzymes that protect cells from damage and reduce inflammation. This mineral also strengthens the immune system, making it a powerful ally in preventing chronic diseases.
Vitamin D, another key micronutrient in mushrooms, is typically derived from animal sources, supplements, or sunlight. However, mushrooms exposed to UV light or sunlight can significantly boost their vitamin D content. Vitamin D aids in calcium absorption, supporting the maintenance and development of strong bones. It also plays a role in cell growth, immune function enhancement, and inflammation reduction.
Mushrooms are a good source of B vitamins, including B2, B3, B5, and B9 (folate). These vitamins are crucial for cell growth and formation, contributing to healthier hair, skin, nails, brain, and heart.
Additionally, mushrooms contain calcium and potassium, which work together to help prevent the formation and recurrence of kidney stones. Potassium, in particular, is essential for maintaining healthy blood pressure by helping the body control blood pressure.
The micronutrients in mushrooms provide a wide range of health benefits, including cancer prevention, improved heart health, and enhanced immune function. These tiny but mighty fungi have been valued throughout history for their nutritional and medicinal properties, offering strength and healing to those who consume them.
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Health benefits
Mushrooms are a fungus and a good source of nutrition. They are packed with vitamins, minerals, antioxidants, and fibre. They are low in calories, sodium, and fat, making them a healthy addition to any diet.
Cancer Prevention
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Studies show that eating 18 grams of mushrooms (about two medium-sized mushrooms) daily may lower the risk of cancer by up to 45%. In Japan, a reishi mushroom-based drug is used as part of cancer treatment.
Brain Health
Mushrooms are a natural source of fibre, which promotes gut health by feeding good bacteria in the intestines. These bacteria produce neurotransmitters that promote mood stability, concentration, brain health, and mental well-being. Lion's Mane mushrooms, in particular, have been used in traditional Chinese medicine for centuries to support cognition and overall vitality. Modern research indicates that compounds in lion's mane stimulate the production of nerve growth factor, which is essential for the growth and maintenance of neurons, enhancing cognitive function and memory.
Heart Health
Mushrooms are rich in potassium and low in sodium and fat, helping to prevent plaque buildup in blood vessels and reducing the risk of heart disease. Shiitake mushrooms, in particular, help keep cholesterol levels low by inhibiting cholesterol production, blocking absorption, and lowering overall cholesterol in the blood.
Weight Loss
Mushrooms are low in calories and packed with fibre and protein, making them an excellent substitute for red meat. Studies have found that mushrooms, in combination with exercise and lifestyle changes, can positively impact weight loss.
Immune System
Mushrooms contain vitamin D, vitamin B6, and selenium, which support immune function. Vitamin D assists with cell growth and reduces inflammation, vitamin B6 helps form red blood cells, and selenium helps produce 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 and teeth.
Diabetes
Vitamin D from mushrooms is also linked to preventing Type 2 diabetes.
Alzheimer's and Parkinson's
Mushrooms rich in polyphenols and certain antioxidants may help protect against neurodegenerative diseases such as Alzheimer's and Parkinson's.
MCI
Consuming more than two cups of mushrooms per week is associated with a lower risk of developing Mild Cognitive Impairment (MCI).
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Not vegetables
Mushrooms are not vegetables, despite being classified as such by the U.S. Department of Agriculture. This is because they are not technically plants, but rather fungi, belonging to a separate kingdom. They lack chlorophyll, and exist on decaying material in nature, or on various substrates when commercially grown. Mushrooms do not have leaves, roots, or seeds, and do not rely on sunlight to grow. Instead, they reproduce through spores and grow from mycelium, a web-like network of cells that exists underground or within the mushroom itself.
Another reason mushrooms are distinct from vegetables is that they contain unique nutrients. For example, mushrooms are the only type of produce that is a source of vitamin D. Mushrooms exposed to UV light or sunlight can increase their vitamin D amounts. Ergosterol, a compound found in mushrooms, turns into vitamin D when exposed to ultraviolet light. Vitamin D helps the body absorb calcium to maintain and build strong bones.
Mushrooms also contain certain antioxidants that help protect the body from stress and prevent or slow cell damage. They are a good source of selenium, which helps the body make antioxidants that can reduce cell damage. B vitamins, such as vitamins B2, B3, B5, and B9, are also found in mushrooms. These vitamins are essential for cell growth and formation, which can lead to healthier hair, skin, and nails, as well as improved brain and heart health.
In addition to their nutritional benefits, mushrooms have a unique texture and savory umami flavor, making them a popular meat substitute. They are low in calories, cholesterol, and sodium, and can be prepared in a variety of ways, making them a versatile ingredient in many dishes.
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Versatile in cooking
Mushrooms are incredibly versatile in cooking. They can be used in a wide variety of dishes, ranging from salads to soups, and can be cooked in numerous ways, including sautéing, grilling, roasting, braising, and stewing.
Button mushrooms, the most common variety found in grocery stores, are a popular choice for their mild flavour and versatility. They can be eaten raw or cooked and work well in soups, salads, pizzas, and as a topping for steak or baked potatoes. When sautéed, button mushrooms can be cooked with olive oil, butter, wine, teriyaki sauce, sliced garlic, garlic salt, and black pepper.
Portobello mushrooms, the mature version of button mushrooms, are commonly used in Italian cooking. Their dense and rich flavour lends depth to sauces and pastas, and they make an excellent meat substitute. They can be grilled, stuffed, or used in vegetarian tacos.
Cremini mushrooms, or criminis, are the middle growth stage of the Agaricus bisporus species, between button mushrooms and portobellos. They have a firmer texture and a more savoury, umami-forward flavour, making them a good choice for adding depth to dishes.
Shiitake mushrooms are commonly used in Japanese cuisine and have a light, woodsy aroma. Dried shiitake mushrooms are often used in meatless broths to add umami flavour. Fresh shiitakes are also used in dishes like Yaki Shiitake Ponzu-zoe (Grilled Shiitake with Ponzu Dressing).
Oyster mushrooms are another variety that can be used in a range of dishes. They can be cooked whole or broken into smaller pieces and are suitable for sautéing, grilling, and roasting.
Maitake mushrooms, also known as "hen of the woods" or "sheep's head," have a rich flavour and aroma reminiscent of a piney forest floor and fresh fallen leaves. They can be cooked in whole clusters or broken into smaller pieces and are suitable for sautéing, grilling, and roasting.
Other varieties of mushrooms used in cooking include wood ear mushrooms, commonly used in Chinese cuisine, and porcini mushrooms, which are often dried and used to add a deep umami flavour to sauces, stews, and soups.
Mushrooms are typically cooked in a dry pan without oil, butter, or salt until they release their water and turn golden brown. After this, butter, aromatics, and seasonings can be added according to taste.
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Frequently asked questions
Mushrooms are a source of vitamin D, B vitamins, and selenium.
Mushrooms have been used as medicine for centuries. They are known to have anti-inflammatory properties, promote gut health, and lower cholesterol and blood pressure. Research also suggests that they may reduce the risk of cancer and slow down cognitive decline.
Mushrooms are known for their umami, savoury taste, which makes them a good meat substitute. Different types of mushrooms have distinct flavours and textures. For example, button mushrooms have a mild taste and soft texture, while shiitake mushrooms are chewier and have an earthier flavour.
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