Laura Smith
Mushrooms are a type of fungus that have been consumed and used as medicine for thousands of years. They are a versatile ingredient with a savoury, umami flavour that can be used as a meat substitute in many dishes. They are also nutritious, packing a lot of nutritional value into a low-calorie food. Mushrooms are a source of vitamins, minerals, antioxidants, and fibre. They also contain ergosterol, a substance similar to cholesterol in animals that can be converted into vitamin D with exposure to ultraviolet light. Certain varieties of mushrooms are referred to as 'medicinal' and are thought to have specific healing properties.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Fat | Free |
| Cholesterol | Free |
| Carbohydrates | Contains |
| Protein | Contains |
| Fiber | Rich source |
| Vitamins | B vitamins, Vitamin D, Vitamin D2, Vitamin D3 |
| Minerals | Selenium, Copper, Zinc |
| Antioxidants | Glutathione, Ergothioneine, Polysaccharides |
| Neurotransmitters | Contains |
| Beta-glucans | Contains |
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What You'll Learn
Mushrooms are a good source of vitamin D
Some manufacturers expose mushrooms to UV light to increase their vitamin D content. The concentration of vitamin D2 generated depends on factors such as the type and orientation of the mushrooms, the duration and intensity of UV exposure, and the distance from the light source. For example, button mushrooms exposed to UV radiation in a laboratory setting produced varying amounts of vitamin D2, with the maximum concentration reached after 12 pulses of UV radiation.
Fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving. In contrast, mushrooms grown in dark conditions, such as white button, shiitake, and oyster mushrooms, typically contain less than 40 IU. However, when exposed to sunlight, button mushrooms can produce up to 400 IU of vitamin D per 3.5-ounce serving.
It is worth noting that cooking mushrooms in fat, such as oils, can cause a loss of vitamin D due to its fat-soluble nature. Additionally, the levels of vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking. However, consuming them before the 'best-before' date can help maintain vitamin D levels above 10 μg/100 g fresh weight, which is higher than most vitamin D-containing foods.
Mushrooms are an excellent source of vitamin D for vegetarians and vegans, as vitamin D2 is primarily found in fungi and some dietary supplements. Vitamin D-rich mushrooms provide a whole-food source of this essential nutrient, allowing those following plant-based diets to meet their vitamin D requirements without relying on animal-based or synthetic sources.
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They are rich in B vitamins
Mushrooms are a rich source of B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins help provide energy by breaking down proteins, fats, and carbohydrates. They also play an important role in the nervous system, with riboflavin aiding in hormone production.
The B vitamins in mushrooms support neurotransmitter function, which may help to reduce the risk of developing cognitive impairment. Studies suggest that consuming 2 cups of mushrooms each week can cut the risk of cognitive impairment in half.
Mushrooms are also a good source of vitamin D, especially when exposed to ultraviolet light. Vitamin D is important for bone and immune health. Mushrooms contain ergosterol, a substance similar to cholesterol in animals, which can be transformed into vitamin D2 when exposed to ultraviolet light. The amount of vitamin D in mushrooms depends on their UV exposure, and letting them sit in the sun before cooking can increase their vitamin D content.
In addition to their vitamin content, mushrooms are a good source of fiber, protein, and antioxidants. They are low in calories, fat-free, and cholesterol-free, making them a healthy addition to any diet.
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Mushrooms are low-calorie and nutrient-dense
Mushrooms are a low-calorie food option, which also packs a nutritional punch. They are a rich source of vitamins, minerals, and antioxidants, and have been recognised as an important part of any diet. They are also a good source of vitamin D, which is important for bone and immune health.
Mushrooms are a natural source of vitamin D, which can be increased by exposing them to ultraviolet light. They contain a substance called ergosterol, which is similar in structure to cholesterol in animals. Ergosterol can be transformed into vitamin D2 (ergocalciferol) with exposure to ultraviolet light. Vitamin D2 is a form of vitamin D found only in plants. The amount of vitamin D in mushrooms varies and depends on how long they are exposed to UV light. Fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, whereas mushrooms grown in dark conditions contain less than 40 IU.
Mushrooms are also a good source of B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins help provide energy by breaking down proteins, fats, and carbohydrates, and they also play an important role in the nervous system. Additionally, mushrooms are a good source of selenium, a mineral that helps the immune system function properly.
In addition to their vitamin content, mushrooms are a good source of fiber, protein, and antioxidants. They are also low in sodium and loaded with heart-healthy compounds, which help prevent plaque buildup on arterial walls. Certain varieties of mushrooms, such as shitake, maitake, and reishi, also contain beta-glucans, a type of prebiotic fiber associated with lower cholesterol and blood pressure levels, and reduced inflammation.
The nutritional content of mushrooms makes them a healthy and tasty addition to any meal. They can be easily incorporated into a variety of dishes and provide numerous health benefits, making them a versatile and nutritious food option.
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They contain antioxidants
Mushrooms are a rich source of antioxidants, which help shield cells from damage and support immune function. The two most powerful antioxidants found in mushrooms are glutathione and ergothioneine. Ergothioneine may also help mitigate some of the chronic diseases associated with ageing, which is why some researchers call it the 'longevity nutrient'.
The antioxidant properties of mushrooms can increase cells' defence systems, thus improving anti-inflammatory actions and protecting against obesity-related hypertension. Mushrooms are also a rich, low-calorie source of fibre, protein, and antioxidants. They may also help to lessen the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes.
Mushrooms exposed to ultraviolet light are a good source of vitamin D, an important component for bone and immune health. Cremini mushrooms are an excellent source of zinc, which is an important nutrient for the immune system and is also needed for ensuring optimal growth in infants and children.
Some mushroom varieties, such as lion's mane, reishi, and cordyceps, are referred to as 'medicinal' because they are believed to have specific healing properties. These medicinal mushrooms are more often taken as a powder or supplement rather than eaten whole.
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Mushrooms may help to prevent cancer
Mushrooms have been eaten and used as medicine for thousands of years. They are a type of fungus that contains a substance called ergosterol, which is similar in structure to cholesterol in animals. Ergosterol can be transformed into vitamin D with exposure to ultraviolet light.
Mushrooms are rich in vitamins, nutrients, and antioxidants, which may help to prevent several health conditions, including cancer. A study by Penn State College of Medicine researchers found that higher mushroom consumption is associated with a lower risk of cancer. The study analyzed data from more than 19,500 cancer patients and found that individuals who ate 18 grams of mushrooms daily had a 45% lower risk of cancer compared to those who did not eat mushrooms.
Mushrooms contain various plant chemicals and components that may exert antioxidant, anti-inflammatory, and anticancer effects. For example, the polysaccharide beta-glucan, found in mushrooms, is believed to have cancer-fighting properties. Animal and cell studies have shown that beta-glucan can stimulate the activity of immune cells, macrophages, and free radicals that can stop the growth and spread of tumor cells and cause existing tumor cells to die.
In addition to beta-glucan, mushrooms also contain the active polyphenol compound hispolon, which has been reported to have potent antineoplastic properties and enhance the cytotoxicity of chemotherapeutic agents. Reishi mushrooms, in particular, have been used in traditional Chinese medicine for a long time and are believed to strengthen the immune system, shrink tumors, and improve the quality of life during and after cancer therapy.
Overall, mushrooms may help to prevent cancer due to their high content of vitamins, nutrients, and antioxidants, as well as the presence of specific compounds and polysaccharides that have anticancer effects. However, more clinical research is needed to fully understand the preventive aspects of medicinal mushrooms in reducing the risk of cancer occurrence.
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Frequently asked questions
Mushrooms are a source of vitamin D, B vitamins, and vitamin D2.
Yes, mushrooms are nutritious. They are a low-calorie food that contains fibre, protein, antioxidants, and minerals such as selenium and copper.
Mushrooms that have been exposed to ultraviolet light contain more vitamin D. Leaving mushrooms in direct sunlight for 15-120 minutes can increase vitamin D2 levels.
Mushrooms are associated with a reduced risk of cancer, diabetes, heart disease, and neurodegenerative diseases such as Alzheimer's. They may also help to lower cholesterol and blood pressure.
No, some mushrooms are toxic to humans. Only consume mushrooms from a reliable source.
