Nutritional Value of Mushrooms
Mushrooms are fungi, which are so distinct in nature they are classified as their own kingdom – separate from plants or animals. While commonly placed in the vegetable category for dietary recommendations, mushrooms are, however, not a vegetable based on their cellular organization and composition such as chitin and ergosterol.
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Our nutritional data analyses take place in certified laboratory. Moreover, a lot of other nutrients and vitamins are analyzed in the universities we cooperate.
Mushrooms are a good source of B vitamins, including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats and carbohydrates2. B vitamins also play an important role in the nervous system.
Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system2.
Riboflavin helps maintain healthy red blood cells2.
Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly2.
Mushrooms are also a source of important minerals:
Selenium is a mineral that works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases of aging2. It also has been found to be important for the immune system and fertility in men3. Many foods of animal origin and grains are good sources of selenium, but mushrooms are among the richest sources of selenium in the produce aisle and provide 8-22 mcg per serving4. This is good news for vegetarians, whose sources of selenium are limited.
Ergothioneine is a naturally occurring antioxidant that also may help protect the body’s cells. Mushrooms provide 2.8-4.9 mg of ergothioneine per serving of mushrooms.
Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy2.
Potassium is an important mineral many people do not get enough of. It aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly2. Mushrooms have 98-376 mg of potassium per 84 gram serving, which is 3-11 percent of the Daily Value4.
Beta-glucans, found in numerous mushroom species, have shown marked immunity-stimulating effects, contribute to resistance against allergies and may also participate in physiological processes related to the metabolism of fats and sugars in the human body. The beta-glucans contained in oyster, shiitake and split gill mushrooms are considered to be the most effective6.
Antioxidants and Immunity
Mushrooms are the leading source of the essential antioxidant selenium in the produce aisle. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases. They help to strengthen the immune system, as well2. In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant that may help protect the body’s cells.
Weight Management/Satiety
Mushrooms are hearty and filling. Preliminary research suggests increasing intake of low-energy-density foods (meaning few calories given the volume of food), specifically mushrooms, in place of high-energy-density foods, like lean ground beef, can be an effective method for reducing daily energy and fat intake while still feeling full and satiated after the meal7.
Mushrooms and vitamin D
Numerous scientific studies demonstrated the crucial role of vitamin D in human health since its absence is associated with osteoporosis, cardiovascular disease, diabetes, hypertension, multiple sclerosis, rheumatoid arthritis, tumor appearance, autoimmune disorders etc. Vitamin’s D deficiency is epidemic and constitutes a global health problem, which is mainly attributed to limited exposure to sunlight and consumption of food with low pertinent content.
Mushrooms are the only non-animal source of vitamin D, and they are also rich in several other essential constituents like β-glucans and antioxidants. Fungal cell walls contain ergosterol which is transformed through UV irradiation to ergocalciferol (vitamin D2); hence, mushroom consumption could replace vitamin D intake usually accomplished by food supplements or pills. The mushroom cultivation process is a controlled bioconversion (solid state fermentation) of a wide range of agricultural residues and agro-industrial by-products to edible biomass with high nutritional value. Of significant interest are recent research findings of this proposal’s participants, demonstrating that the composition of cultivation substrates exerts a significant effect on mushroom’s content in bioactive compounds.
