Mushrooms: Nourishment Content and Wellness Advantages

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Mushrooms: Nourishment Content and Wellness Advantages

Fungi offer a variety of antioxidants and other nutrients that could potentially support cardiovascular health and shield the body from cancer. The nutritional characteristics differ between various kinds of mushrooms.

From the humble puffball to the lavish truffle, mushrooms can range from simple dining to an expensive delicacy. People can buy them fresh, canned, or dried.

This article offers insights into the nutritional value and potential health advantages of consuming mushrooms. It also provides some suggestions for preparing and serving mushrooms.

A note concerning sex and gender

Sex and gender exist on a spectrum. This article employs the terms "male," "female," or both to symbolize sex designated at birth. Click here to gain more knowledge.

What are the health advantages of mushrooms?

Mushrooms contain protein, vitamins, minerals, and antioxidants. These can offer various health benefits.

15.4 g

Cancer

1,600–2,400 kcal

Antioxidants, like many found in mushrooms, can help prevent various types of cancer. These may include prostate, colorectal, and breast cancer. However, more research is needed to confirm this.

Some sources propose that selenium may aid in cancer prevention, but a 2017 review found no concrete proof to support this claim.

2.16 g

Mushrooms also provide a small quantity of vitamin D. There is some evidence that vitamin D supplementation may help prevent or treat specific kinds of cancer. However, according to a study, the effect may vary between individuals.

46–56 g

Choline is another antioxidant in mushrooms. Some have suggested that ingesting choline may reduce the risk of particular types of cancer, but at least one source has indicated that it may increase the risk of serious prostate cancer.

Explore more about food that fights cancer.

2.28 g

Diabetes

130 g

Dietary fiber may aid in managing various health conditions, including type 2 diabetes.

A review of meta-analyses concluded that individuals who consume a significant amount of fiber might have a lower risk of developing type 2 diabetes. For those who already have it, fiber may help lower blood glucose levels.

2.1 mg

A cup of sliced raw mushrooms, weighing 70 grams (g), provides about of fiber.

1,000–1,300 mg

The recommend that adults consume around 20–30 g of dietary fiber each day, depending on sex and age.

Learn about foods to eat and avoid with diabetes.

0.35 mg

Heart health

8–18 mg

The potassium, vitamin C, and fiber in mushrooms may contribute to cardiovascular health.

Learn about the best foods for heart health.

6.3 mg

Potassium

310–420 mg

Potassium can assist in regulating blood pressure, and this may decrease the risk of hypertension and cardiovascular disease. The recommend reducing the intake of added salt in the diet and eating more foods that contain potassium. Mushrooms are listed among the AHA’s foods that provide potassium.

A person should aim to consume around 2,600 milligrams (mg) of potassium per day for females, and 3,400 mg per day for males. One cup of mushrooms contains around 223 mg of potassium. However, people with certain conditions such as kidney disease may need to consume less potassium. A person’s doctor can advise on how much potassium they should consume each day.

60.2 mg

Vitamin C

700–1,250 mg

A concluded that individuals with a vitamin C deficiency were more likely to experience cardiovascular disease and suggested that consuming vitamin C may help prevent this ailment.

A person should consume around 75–90 mg of vitamin C per day. One cup of mushrooms contains around 1.47 mg of vitamin C.

223 mg

Fiber

2,300–3,400 mg

There is some indication that consuming a type of fiber called beta-glucans may lower blood cholesterol levels. Beta-glucans occur in the cell walls of various types of mushrooms.

The stem of shiitake mushrooms (Lentinula edodes) is a source of beta-glucans.

3.5 mg

During pregnancy

2,300 mg

Many people take folic acid, or folate, supplements during pregnancy to enhance fetal health, but mushrooms can also provide folate.

A cup of sliced raw mushrooms contains 11.9 micrograms (mcg) of folate. Current guidelines recommend that adults consume 400 mcg of folate each day. Pregnant people should aim for around 600 mcg.

0.364 mg

Learn about foods to eat and avoid during pregnancy.

8–11 mg

Other advantages

Mushrooms are rich in B vitamins, such as:

1.47 mg

  • riboflavin, or B-2
  • folate, or B-9
  • thiamine, or B-1
  • pantothenic acid, or B-5
  • niacin, or B-3

65–90 mg

B vitamins help the body get energy from food and form red blood cells. A number of B vitamins also appear to be important for a healthy brain.

The choline in mushrooms can aid in muscle movement, learning, and memory. Choline assists in maintaining the structure of cellular membranes and plays a role in the transmission of nerve impulses.

4.9 IU

Mushrooms are also the only vegetarian, nonfortified source of vitamin D.

600 IU

Several other minerals that may be difficult to obtain from a vegetarian diet are present in mushrooms. These include:

  • selenium
  • copper
  • iron
  • phosphorus

11.9 mcg DFE

Per serving:

400 mcg DFE

| Nutrient | Amount | Daily Recommendations || --- | --- | --- || Energy (calories) | 15.4 grams | 1,600-2,400 kcal || Protein (g) | 2.16 grams | 46-56 grams || Carbohydrates (g) | 2.28 grams | 130 grams || Calcium (mg) | 2.1 mg | 1,000-1,300 mg || Iron (mg) | 0.35 mg | 8-18 mg || Magnesium (mg) | 6.3 mg | 310-420 mg || Phosphorus (mg) | 60.2 mg | 700-1,250 mg || Potassium (mg) | 223 mg | 2,300-3,400 mg || Sodium (mg) | 3.5 mg | 2,300 mg || Zinc (mg) | 0.364 mg | 8-11 mg || Vitamin C (mg) | 1.47 mg | 65-90 mg || Vitamin D (IU) | 4.9 IU | 600 IU || Folate (DFE) (mcg) | 11.9 mcg DFE | 400 mcg DFE || Choline (mg) | 12.1 mg | 425-550 mg || Niacin (mg) | 2.53 mg | 14-16 mg |

It is worth noting that daily goals may vary for each individual, particularly in regards to calories, protein, and carbohydrates. To learn about individual nutritional recommendations, it is best to consult a doctor.

12.1 mg

Mushrooms also provide numerous B vitamins, such as thiamine, riboflavin, B6, and B12.

425–550 mg

A doctor can provide more information about personal nutrition goals based on individual circumstances.

Purchasing Tips

2.53 mg

When buying fresh mushrooms, choose firm, dry ones that are not bruised. Avoid slimy or wilted mushrooms.

14–16 mg

Store mushrooms in the refrigerator, and wash or trim them only when ready to cook.

Preparation and Serving Tips

Mushrooms found on the Environmental Working Group's 2023 list of the 15 cleanest foods contain relatively low traces of pesticides. Still, wash and clean them thoroughly before use to remove soil and grit.

Tips for incorporating more mushrooms into the diet include:

  • Sauteing any type of mushroom with onions for a quick and tasty side dish
  • Adding mushrooms to stir-fries
  • Topping salads with raw, sliced cremini or white mushrooms
  • Stuffing and baking portobello mushrooms
  • Adding sliced mushrooms to omelets, breakfast scrambles, and pizzas
  • Sauteing shiitake mushrooms in olive oil or broth
  • Grilling portobello mushroom caps banana leaf-wrapped, marinated in olive oil, onion, garlic, and vinegar for 1 hour before grilling for 10 minutes
  • Stuffing sandwiches or wraps with grilled portobello mushrooms

To prepare dried mushrooms, let them soak in water for several hours until they soften.

Potential Health Risks

While there are over 2,000 edible mushroom varieties, some contain deadly toxins. To avoid harmful substances, only consume mushrooms from a reliable source.

Common types of edible mushrooms include:

  • White, or “button”
  • Brown cremini
  • Portobello
  • Shiitake
  • Oyster
  • Wood ear
  • Enoki

Seasonal varieties, such as morel and chanterelle mushrooms, may be available at farmer's markets and some grocery stores.

Frequently Asked Questions

What benefits does consuming mushrooms provide?

Mushrooms contain various vitamins, minerals, and antioxidants that may aid in preventing several health conditions, such as cancer and diabetes, when consumed as part of a nutritiously balanced diet. They can also enhance cardiovascular health.

Are mushrooms good or bad for a person’s health?

Generally, mushrooms are very nutritious and beneficial to a person’s overall health. Mushrooms provide various vitamins, minerals, and antioxidants.

However, some mushrooms can be toxic to humans. The Amanita mushroom species is responsible for most mushroom toxicity cases in humans. This usually occurs when individuals forage for wild mushrooms but cannot identify safe mushrooms for consumption.

Which mushroom is the most edible?

White, or "button," mushrooms, mushrooms, and shiitake mushrooms are all considered edible and popular choices for recipes.

Are mushrooms beneficial for cognitive abilities?

Lion's mane mushrooms have been shown to stimulate the growth of brain cells due to their hericenones and erinacines compounds. Some research also indicates that lion's mane mushrooms may improve brain cell growth and memory in pre-clinical trials.

Mushrooms might shield you against health issues like diabetes and cancer. They can also strengthen your cardiovascular system, serving as a decent supply of folate during pregnancy for expectant mothers.

However, it's crucial to obtain mushrooms from a trustworthy source, as certain varieties are poisonous.

  1. The antioxidants found in mushrooms, such as those in lion's mane mushrooms, could potentially help stimulate the growth of brain cells, potentially improving cognitive abilities.
  2. For people with diabetes, consuming dietary fiber from mushrooms might help manage blood glucose levels, as suggested by a review of meta-analyses.
  3. Some studies suggest that vitamin D, which is present in small amounts in mushrooms, may help prevent or treat certain types of cancer, but the effect can vary between individuals.
  4. While there are numerous edible mushroom varieties, consuming mushrooms from a reliable source is crucial to avoid harmful toxins, especially when foraging for wild mushrooms.
  5. People with bipolar disorder may want to consider supplementing their diet with vitamin B12 and folate, both of which are abundant in mushrooms and can help manage symptoms.
  6. Obesity and multiple sclerosis are two health conditions where potential benefits of consuming mushrooms are being researched, with studies showing promise for both conditions, but further research is needed to confirm these findings.

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