Mushrooms, a type of fungus, are a nutrient-rich food that people often overlook when planning their meals. Yet they provide important building blocks for health and contain key components important for immune health. Plus, despite their nutrient density, they’re surprisingly low in calories. Let’s look at the key nutrients you get when you add mushrooms to the table.
Vitamin D
Also known as the “sunshine vitamin,” Vitamin D is vital for maintaining healthy bones and teeth, as well as supporting immune health. While mushrooms do not naturally contain Vitamin D, exposing them to ultraviolet light boosts their Vitamin D content. This makes mushrooms a potentially valuable source of Vitamin D for people who don’t get enough sun exposure and don’t take vitamin D supplements.
Research shows that placing mushrooms in the sun can increase their vitamin D content significantly. According to nutritionstudies.org., placing mushrooms in direct sunlight can boost their vitamin D content from 0.21μg/100g to nearly 46,000 IU/100 grams. As little as 15 minutes of sun exposure is enough to raise the vitamin D content of mushrooms, but you’ll get the most vitamin C production if you leave them in direct sunlight for several hours.
B Vitamins
Mushrooms are packed with nutrients and vitamins that support health. One of the biggest benefits of mushrooms is that they are rich in B vitamins. Specifically, mushrooms are a reliable source of Vitamin B2 (riboflavin), Vitamin B3 (niacin), and Vitamin B5 (pantothenic acid). These vitamins are essential for energy metabolism and can also help support the immune system. So, next time you’re looking for a nutritious snack, don’t forget about mushrooms.
Key Minerals in Mushrooms
Mushrooms are also a good source of several minerals. These include potassium, which helps regulate blood pressure and supports healthy muscle and nerve function, and selenium, which acts as an antioxidant and supports the immune system’s health. Additionally, mushrooms contain copper, which plays a role in the formation of red blood cells and maintaining healthy connective tissues, as well as phosphorus, which helps build strong bones and teeth. They also contain trace amounts of iron and zinc, which are important for maintaining healthy blood cells and a strong immune system.
Antioxidants in Mushrooms
Along with vitamins and minerals, mushrooms contain antioxidants. These include glutathione as well as ergothioneine, an antioxidant unique to mushrooms. They also contain polysaccharides, which have anti-inflammatory and immune-boosting benefits. Porcini and lion’s mane contain the most concentrated amounts of these key antioxidants. Plus, mushrooms contain various other antioxidants, including tocopherols, phenolics, carotenoids, ergosterol, and vitamin C.
Prebiotics
You might not know that mushrooms are also a source of non-digestible polysaccharides with prebiotic activity. Prebiotics are compounds that support the growth of gut-friendly bacteria. Eating mushrooms can boost the diversity of your gut microbiome, which is a marker for health. Research also shows that consuming mushrooms offers other potential health benefits, such as reducing inflammation.
To get the most out of mushrooms’ prebiotic properties, cook them, as the beta-glucans become more available and easier for gut bacteria to use. Cooking also destroys a mild toxin called agaritine. Why not toss them in olive oil and a little garlic, and lightly roast them to bring out their flavor?
Conclusion
Mushrooms are not only delicious but also a low-calorie source of essential nutrients. These edible fungi are packed with vitamins, minerals, antioxidants, and fiber, which all contribute to a healthy diet. They come in a wide range of delightful varieties, each with their own unique nutritional profile.
White button, cremini, and portobello mushrooms might be familiar to you, but why not explore the mushroom world further? From the flavorful shiitake to the meaty maitake, there are many varieties to try.
With a variety of types of mushrooms available, you have many options to choose from to enjoy the health benefits mushrooms offer. If you are looking to boost your intake of essential vitamins and minerals, add mushrooms to your diet. Here are some ways to enjoy their nutritional goodness:
References:
- Grilled mushroom skewers: Marinate mushrooms in your favorite sauce, thread them onto skewers, and grill them until tender. Don’t forget to add other colorful veggies to your skewer.
- Stuffed mushrooms: Remove the stems from large mushrooms, fill the caps with a mixture of breadcrumbs, cheese, and herbs, and bake until golden brown.
- Mushroom risotto: Sauté sliced mushrooms in butter or olive oil, and then add them to a creamy risotto.
- Mushroom gravy: Sauté mushrooms and onions in butter, and then add flour and broth to create a flavorful gravy to serve over meat or mashed potatoes.
- Mushroom curry: Add sliced mushrooms to a spicy curry sauce for a hearty, flavorful dish.
- Mushroom pizza: Top a pizza with sliced mushrooms, cheese, and herbs for a delicious and classic pizza topping. Add other vegetables to boost the nutrient density even more.
- Mushroom omelet: Sauté mushrooms with onions and add them to an omelet for a delicious and healthy breakfast.
- Mushroom and quinoa bowl: Cook quinoa and mix it with sautéed mushrooms, roasted vegetables, and a flavorful dressing for a satisfying and healthy bowl.
- Mushroom tacos: Sauté mushrooms with spices and use them as a filling for tacos or burritos.
- Mushroom and spinach lasagna: Layer sautéed mushrooms and spinach with pasta, cheese, and tomato sauce for a hearty and delicious lasagna.
- Mushroom and herb frittata: Mix sautéed mushrooms with herbs and eggs for a flavorful and easy frittata that can be served for breakfast or lunch.
- Wayne J. How To Get Your Vitamin D From Mushrooms. Center for Nutrition Studies. Published July 24, 2021. Accessed January 22, 2023. https://nutritionstudies.org/how-to-get-your-vitamin-d-from-mushrooms/
- Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018 Oct 13;10(10):1498. doi: 10.3390/nu10101498. PMID: 30322118; PMCID: PMC6213178.
- Sánchez C. Reactive oxygen species and antioxidant properties from mushrooms. Synth Syst Biotechnol. 2016 Dec 24;2(1):13-22. doi: 10.1016/j.synbio.2016.12.001. PMID: 29062957; PMCID: PMC5625788.
- Goldman R. Are Mushrooms Good for You? Healthline. Published May 3, 2016. Accessed January 22, 2023. https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#:~:text=Mushrooms%20are%20rich%20in%20the%20B%20vitamins%3A%20riboflavin%2C%20niacin%2C,and%20for%20maintaining%20healthy%20skin.
Related Articles By Cathe:
5 Benefits of Mushrooms You Probably Don’t Know
Do All Mushrooms Have Health Benefits?
