Sarah Brown
Mushrooms are a type of fungus that contains a substance called ergosterol, which can be transformed into vitamin D with exposure to ultraviolet light. They are a good source of potassium, vitamin D, vitamin B6, selenium, copper, and beta-glucans. Mushrooms are low in calories, fat, sodium, and cholesterol, making them a nutritious addition to a gluten-free or weight-loss diet. They also contain antioxidants and other nutrients that may contribute to heart health and protect the body from cancer. Nutritional profiles vary between different types of mushrooms, which include lion's mane, shiitake, cremini, and portobello mushrooms.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Fat | Low |
| Cholesterol | Free |
| Carbohydrates | Low |
| Fibre | High |
| Folate | High |
| Potassium | High |
| Protein | High |
| Selenium | High |
| Vitamin B6 | High |
| Vitamin D | High |
| Zinc | High |
| Beta-glucans | High |
| Copper | High |
| Sodium | Low |
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What You'll Learn
Mushrooms are a source of vitamin D, selenium, and ergothioneine
Mushrooms are a good source of vitamin D, selenium, and ergothioneine. They are tasty, nutritious, and provide a range of health benefits. Vitamin D is a highly impactful nutrient for people of all ages, and mushrooms are the only significant source of vitamin D in the produce department. However, not all mushrooms contain vitamin D; only those exposed to sunlight or ultraviolet light before packing have this benefit.
Selenium is another important nutrient found in mushrooms. It plays a key role in acting as an antioxidant, protecting against oxidative damage that could contribute to diseases. Selenium is also important for thyroid function, reproduction, cognition, DNA and muscle repair, and immune health. While Brazil nuts are one of the best sources of selenium, mushrooms are a versatile and tasty alternative that can help increase selenium levels.
Ergothioneine is a naturally occurring amino acid, containing a sulfur atom bonded to the imidazole ring. It is found in relatively few organisms, including certain fungi. Ergothioneine is acquired by humans exclusively through the diet and accumulates in erythrocytes, bone marrow, the liver, kidney, seminal fluid, and eyes. While the physiological role of ergothioneine in humans is still being researched, it is sold as a dietary supplement.
In addition to these three nutrients, mushrooms also contain B vitamins, including thiamine, riboflavin, B6, and B12, as well as antioxidants, protein, minerals, and fibre. These nutrients contribute to the potential health benefits of mushrooms, such as improved heart health, protection against cancer, improved cognitive health, and reduced inflammation.
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They contain B vitamins, including thiamine, riboflavin, B6, and B12
Mushrooms are a rich source of B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins are water-soluble, so it is important to be mindful of cooking methods when preparing mushrooms to ensure their nutritional value. Cooking mushrooms in high-temperature water, such as boiling or microwaving, may cause their water-soluble nutrients to escape in the cooking water. Therefore, sautéing quickly over high heat or simmering over low heat, such as in soups, are ideal cooking methods for preserving nutrients.
Vitamin B6, found in mushrooms, helps the body form red blood cells, proteins, and DNA. Shiitake mushrooms are an excellent source of vitamin B6. Vitamin B6 also helps the body form red blood cells, which carry oxygen throughout the body. Copper, another nutrient found in mushrooms, also helps keep bones and nerves healthy.
Thiamine, also known as vitamin B1, is important for energy production and healthy brain function. Riboflavin, or vitamin B2, helps the body convert food into energy and is important for maintaining healthy skin, hair, and nails.
In addition to their B vitamin content, mushrooms are also a source of vitamin D, especially when exposed to ultraviolet (UV) light or sunlight. Vitamin D helps the body absorb calcium to maintain and build strong bones. Mushrooms are one of the few non-animal sources of vitamin D, making them a valuable addition to plant-based diets.
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Mushrooms are a good source of potassium
Mushrooms are also a good source of folate, which is beneficial for pregnant women. They contain a range of B vitamins, including thiamine, riboflavin, B6, and B12, as well as selenium, vitamin D, and copper. Selenium and vitamin D help to support the immune system and prevent cell damage, while copper helps to make red blood cells and maintain healthy bones and nerves.
The nutritional profiles of mushrooms vary between types, but most provide the same quantities of nutrients per serving, regardless of their shape or size. Mushrooms are a good meat substitute due to their umami flavour and meaty texture. They are also naturally gluten-free and can be used in a variety of recipes, adding great taste and health benefits to many dishes.
It is important to note that mushrooms should only be eaten if they are from a reliable source, as some types are toxic. Additionally, cooking methods can affect the nutrient content of mushrooms. For example, boiling or microwaving mushrooms may cause water-soluble nutrients like B vitamins and potassium to escape in the cooking water. Instead, sautéing or simmering mushrooms is ideal for preserving nutrients.
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They are a low-calorie, fat-free, cholesterol-free food
Mushrooms are a low-calorie food, making them a great option for those looking to manage their weight. They are also fat-free and cholesterol-free.
Research suggests that increasing the intake of low-calorie, high-volume foods like mushrooms, in place of high-calorie, low-volume foods, such as ground beef, can be an effective method for reducing daily calorie and fat intake. Mushrooms have a meaty texture and a savoury flavour, which makes them a hearty and satisfying substitute for meat in many dishes.
For instance, a study from the Culinary Institute of America and UC Davis found that swapping half the meat for mushrooms in a traditional ground beef recipe could maintain flavour while reducing sodium intake by 25%. This is because mushrooms are naturally low in sodium. They are also a good source of potassium, which helps to lessen the tension in blood vessels, further helping to lower blood pressure.
Mushrooms are also a good source of vitamin D, an important component for bone and immune health. They are one of the few non-animal sources of this vitamin. Mushrooms exposed to ultraviolet light or sunlight can increase their vitamin D content. For example, white button, portabella, and cremini mushrooms provide the most vitamin D after exposure to UV light or sunlight.
In addition to being low in calories, fat-free, and cholesterol-free, mushrooms offer a range of other health benefits, including potential anti-cancer properties.
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Mushrooms are a source of protein and fibre
Mushrooms are a good source of protein and fibre. They are a type of fungus that contains a substance called ergosterol, which is structurally similar to cholesterol in animals. Mushrooms are low in calories and provide a range of essential vitamins, minerals, and
Mushrooms are a good plant-based source of protein, with one cup of chopped mushrooms considered a typical serving size. They are also a source of fibre, specifically a soluble fibre called beta-glucan, which has immunity-stimulating effects. This fibre contributes to a healthy gut environment by fuelling the growth of beneficial gut bacteria.
The nutritional profiles of mushrooms vary between types, but most provide similar quantities of nutrients per serving, regardless of their shape or size. For example, cremini mushrooms are an excellent source of zinc, which is important for the immune system and optimal growth in children. Lion's mane mushrooms have been found to improve brain cell growth and memory in pre-clinical trials.
Mushrooms are a versatile ingredient that can be used in a variety of dishes, adding flavour without significantly contributing calories, fat, or sodium. They are naturally gluten-free and can be a good substitute for meat in recipes, helping to reduce calorie and fat intake.
When buying fresh mushrooms, choose ones that are firm, dry, and unbruised. They should be stored in the refrigerator and gently cleaned before use. Mushrooms can be cooked in a variety of ways, but sautéing or simmering may be best for preserving their nutrients.
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Frequently asked questions
Mushrooms contain B vitamins, including thiamine, riboflavin, B6, and B12. They are also one of the few non-animal sources of vitamin D.
Mushrooms are a good source of potassium, selenium, copper, and zinc.
Mushrooms contain beta-glucans, ergothioneine, protein, fibre, and folate. They are also a source of antioxidants.
