Emma Wilson
Mushrooms are a type of fungus that has been consumed and used for medicinal purposes for thousands of years. They are often classified as vegetables and are considered a good source of nutrients and bioactive compounds. They are low in calories and fat and provide various vitamins, minerals, and antioxidants. While they are not technically plants or animals, they share some characteristics with both. Mushrooms are versatile in cooking and are known for their ability to create savory, umami flavors. They can be used in a variety of dishes, including stir-fries, casseroles, salads, and soups.
| Characteristics | Values |
|---|---|
| Food category | Mushrooms are classified as vegetables but are technically part of the fungi kingdom. |
| Nutritional value | Mushrooms are low in calories, fat, cholesterol, and sodium. They contain protein, fibre, and various vitamins and minerals, including B vitamins, vitamin D, selenium, copper, potassium, and riboflavin. |
| Medicinal value | Mushrooms have been used as medicine for thousands of years and are believed to have healing, cleansing, antioxidant, anti-inflammatory, and anticancer properties. |
| Culinary value | Mushrooms are recognised by chefs for their ability to create savoury rich flavours called umami due to the presence of the amino acid glutamate. |
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What You'll Learn
Mushrooms are fungi, not vegetables or plants
Mushrooms have been consumed and used medicinally for thousands of years. They are a good source of nutrients, including niacin, pantothenic acid, selenium, copper, and riboflavin. They also contain modest amounts of fibre and various other nutrients. Mushrooms are low in calories and fat and are very low in sodium. They can be used as a meat substitute in recipes and are known for their savoury flavour, resulting from the presence of the amino acid glutamate.
From a culinary standpoint, mushrooms are considered vegetables and are often categorized as "white vegetables". The USDA's MyPlate includes mushrooms as part of the vegetable group, with half a cup of mushrooms counted as a half-cup equivalent in this group. However, biologically, mushrooms are distinct from plant- and animal-derived foods, including fruits, vegetables, grains, dairy, and protein sources. This distinction is based on their unique cellular organization and nutritional profile.
While mushrooms do not photosynthesize like plants, they can produce vitamin D when exposed to UV light, similar to how human skin synthesizes vitamin D from sunlight. Some manufacturers expose mushrooms to UV light to increase their vitamin D content. This vitamin D production in mushrooms is due to a substance called ergosterol, which is found only in plants. Mushrooms also contain an indigestible carbohydrate called chitin, which is not found in plants but is present in shrimp and crab shells.
In summary, while mushrooms are commonly categorized as vegetables in culinary contexts, they are scientifically classified as fungi and are distinct from plants and animals in terms of their cellular structure and nutritional characteristics. Their unique properties and nutritional benefits have made them a valuable part of the human diet and traditional medicine for centuries.
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They are low in calories and fat
Mushrooms are a part of the fungi kingdom and are classified as vegetables. They are neither plants nor animals. They are low in calories and fat, with a cup of raw mushrooms providing about 1 to 2 grams of protein. They are also very low in sodium and cholesterol-free.
Mushrooms are an excellent source of B vitamins, including riboflavin and niacin, which are especially beneficial for those who don't eat meat. They also contain selenium, copper, potassium, and fiber. The presence of glutamate, an amino acid, gives mushrooms their savoury flavour or umami taste.
Mushrooms are a nutritious addition to any diet. They can be used as a meat substitute in recipes, making them a good option for those watching their weight. They are also a good source of vitamin D, especially when exposed to UV light. This is because a substance in mushrooms called ergosterol produces vitamin D2 when exposed to UV light.
While mushrooms are generally low in calories and fat, their specific nutritional composition can vary depending on the type of mushroom and how it is prepared. For example, canned mushrooms may have different nutritional values compared to fresh mushrooms. Additionally, different cooking methods, such as grilling or sautéing, can also impact their nutritional content.
Overall, mushrooms are a versatile and nutritious food that can be incorporated into various dishes, providing a good source of vitamins, minerals, and fibre while being low in calories and fat.
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They can be used as a meat substitute
Mushrooms are classified as vegetables, but they are technically not plants, as they are part of the kingdom called fungi. They are low in calories, fat, sodium, and cholesterol, and provide essential nutrients such as vitamins B, D, riboflavin, niacin, selenium, zinc, potassium, and copper. Mushrooms also contain bioactive compounds, including phenolics, terpenoids, polysaccharides, indoles, polyphenols, and carotenoids, which offer antioxidant, anti-inflammatory, and potential anticancer benefits.
Mushrooms are increasingly being used as meat substitutes, especially in plant-based diets and vegetarian recipes. Their rich nutritional profile, including high protein content, essential amino acids, and vitamins, makes them a highly attractive alternative to meat. The unique umami flavour and fibrous texture of mushrooms closely mimic meat, making them ideal for products such as burger patties, sausages, meatballs, and deli slices.
When using mushrooms as a meat substitute, they can be shredded, sliced, or chopped and then grilled, fried, sautéed, or cooked in sauces. For example, king oyster mushrooms can be sliced and seared and then added to a spicy creamy udon dish. Oyster mushrooms can be shredded and used in place of crab or pulled pork for sandwiches. In dishes with large amounts of meat, such as bolognese or tacos, mushrooms can replace a quarter to half of the meat content to reduce calories without sacrificing flavour.
Mushrooms are also versatile and sustainable, contributing to environmental conservation and offering health benefits. They have a low environmental footprint, requiring fewer natural resources than conventional livestock farming. As consumer demand for sustainable and healthy food alternatives grows, mushrooms are becoming a popular choice for meat alternatives.
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Mushrooms are a good source of vitamin D
Mushrooms are classified as vegetables and are considered to be a part of the fungi kingdom. They have been consumed and used as medicine for thousands of years. They are low in calories and fat, and contain modest amounts of fibre and various nutrients.
The amount of vitamin D in mushrooms varies and depends on how long they are exposed to UV light. Mushrooms exposed to UV radiation can generate nutritionally relevant amounts of vitamin D. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D2 levels may decrease with storage and cooking, but if consumed before the 'best-before' date, levels are likely to remain above 10 μg/100 g fresh weight, which is higher than the daily requirement of vitamin D recommended internationally.
Vitamin D is essential for maintaining healthy bones, teeth, and muscles. It also plays a vital role in regulating mood and maintaining a healthy immune system. By including mushrooms in your diet, you can naturally increase your vitamin D intake and reap the associated health benefits.
It is important to note that not all commercially grown mushrooms contain vitamin D. Mushrooms grown in dark, controlled environments will contain little to no vitamin D. Therefore, when purchasing mushrooms, it is advisable to check the nutrition facts and opt for those exposed to UV light or sunlight to ensure a good source of vitamin D.
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They have been used as medicine for thousands of years
Mushrooms are classified as vegetables, but they are technically not plants; they are part of the kingdom known as fungi. They have been consumed and utilised as medicine for thousands of years.
The ancient Greeks used mushrooms for medicine. The Greek physician Hippocrates, circa 450 BCE, classified the amadou mushroom (Fomes fomentarius) as a potent anti-inflammatory and for cauterising wounds. The amadou mushroom was also used by Ötzi, the Ice Man, who lived nearly 5300 years ago, to help him survive in the Alps of northern Italy.
In traditional Chinese medicine, the turkey tail mushroom, which grows on dead logs worldwide, is known as Yun Zhi. In Japan, it is called kawaratake (roof tile fungus). It has been used in traditional Chinese medicine to treat lung diseases for many years, and in Japan, it is used to strengthen the immune system when given with standard cancer treatment. Polysaccharide K (PSK) is the best-known active compound in turkey tail mushrooms, and it is an approved mushroom product used to treat cancer in Japan.
Tremella, or Tremella fuciformis, is a highly valued historical treasure of China. It has been said that concubine Yang Guifei, one of the “Four Great Beauties” of Chinese history, used the superfood to maintain her youthful appearance. Tremella is still popular in China, where it is known as “yin er” (silver ear) or “baimuer” (snow ear). TCM practitioners have recommended it as a yin tonic for thousands of years to promote health, long life, and beauty.
Reishi, or Ganoderma lingzhi, has a 2000-year-old written record in medicinal texts. Chinese Taoist monks wrote of using it to promote calmness and enhance their meditative practices. Chinese royalty used Reishi to promote longevity and held this “mushroom of immortality” in high esteem.
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Frequently asked questions
Mushrooms are classified as vegetables, but they are not plants. They are a type of fungi.
Yes, mushrooms are nutritious. They are low in calories and fat and contain vitamins, minerals, and fibre. They also contain bioactive compounds, such as phenolic antioxidants, which may have health benefits.
Yes, mushrooms have been used as medicine for thousands of years. Traditional and folk medicine practitioners laud the bell-shaped fungi for their healing and cleansing properties.
Yes, there are thousands of varieties of mushrooms, with different colours, shapes, and sizes. Some common types include white mushrooms, brown buttons (crimini), portabellas, oyster, shiitake, maitake, and enoki mushrooms.
Yes, some wild mushrooms can cause stomach upset or allergic reactions, and some may even be poisonous. It is best to stick to supermarket varieties and avoid picking and eating raw wild mushrooms.
