MUSHROOMS AND THEIR HEALTH BENEFITS
Mushrooms
contain some of the most potent natural medicines on the planet. Of the 140,000
species of mushroom-forming fungi, science is familiar with only 10 percent,
according to world-renown mycologist Paul Stamets, who has written six books on
the topic.
contain some of the most potent natural medicines on the planet. Of the 140,000
species of mushroom-forming fungi, science is familiar with only 10 percent,
according to world-renown mycologist Paul Stamets, who has written six books on
the topic.
About 100
species of mushrooms are being studied for their health-promoting benefits. Of
those hundred, about a half dozen really stand out for their ability to deliver
a tremendous boost to your immune system.
species of mushrooms are being studied for their health-promoting benefits. Of
those hundred, about a half dozen really stand out for their ability to deliver
a tremendous boost to your immune system.
It’s
important to eat only organically grown mushrooms because they absorb and
concentrate whatever they grow in — good OR bad. This is what gives mushrooms
their potency. Mushrooms are known to concentrate heavy metals, as well as air
and water pollutants, so healthy growing conditions are critical factor.
important to eat only organically grown mushrooms because they absorb and
concentrate whatever they grow in — good OR bad. This is what gives mushrooms
their potency. Mushrooms are known to concentrate heavy metals, as well as air
and water pollutants, so healthy growing conditions are critical factor.
While it
may sound strange, but we’re actually more closely related to fungi than we are to
any other kingdom, as we share the same pathogens, meaning bacteria and
viruses.
may sound strange, but we’re actually more closely related to fungi than we are to
any other kingdom, as we share the same pathogens, meaning bacteria and
viruses.
As a
defense against bacterial invasion, fungi have developed strong antibiotics,
which also happen to be effective for us humans. Penicillin, streptomycin, and
tetracycline all come from fungal extracts.
defense against bacterial invasion, fungi have developed strong antibiotics,
which also happen to be effective for us humans. Penicillin, streptomycin, and
tetracycline all come from fungal extracts.
Often
grouped with vegetables, mushrooms provide many of the nutritional attributes
of produce, as well as attributes more commonly found in meat, beans, or grains.
Mushrooms are low in calories, fat-free, cholesterol-free, and very low in
sodium, yet they provide important nutrients, including selenium, potassium,
riboflavin, niacin, vitamin D, and more.
grouped with vegetables, mushrooms provide many of the nutritional attributes
of produce, as well as attributes more commonly found in meat, beans, or grains.
Mushrooms are low in calories, fat-free, cholesterol-free, and very low in
sodium, yet they provide important nutrients, including selenium, potassium,
riboflavin, niacin, vitamin D, and more.
Nutrient
Composition
Composition
The focus
on the nutritional value of brightly colored fruits and vegetables has
unintentionally left mushrooms in the dark. Mushrooms provide a number of
nutrients:
on the nutritional value of brightly colored fruits and vegetables has
unintentionally left mushrooms in the dark. Mushrooms provide a number of
nutrients:
Mushrooms
are a good source of B vitamins, including riboflavin, niacin, and pantothenic
acid, which helps to provide energy by breaking down proteins, fats and
carbohydrates. B vitamins also play an important role in the nervous system.
are a good source of B vitamins, including riboflavin, niacin, and pantothenic
acid, which helps to provide energy by breaking down proteins, fats and
carbohydrates. B vitamins also play an important role in the nervous system.
Pantothenic
the acid helps with the production of hormones and also plays an important role in
the nervous system.
the acid helps with the production of hormones and also plays an important role in
the nervous system.
Riboflavin
helps maintain healthy red blood cells.
helps maintain healthy red blood cells.
Niacin
promotes healthy skin and makes sure the digestive and nervous systems function
properly
promotes healthy skin and makes sure the digestive and nervous systems function
properly
Mushrooms
are also a source of important minerals:
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 aging. It also
has been found to be important for the immune system and fertility in men.
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 serving. This is good news for vegetarians, whose sources
of selenium are limited.
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 aging. It also
has been found to be important for the immune system and fertility in men.
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 serving. 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 white,
portabella or crimini mushrooms.
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 white,
portabella or crimini mushrooms.
Copper
helps make red blood cells, which carry oxygen throughout the body. Copper also
helps keep bones and nerves healthy.
helps make red blood cells, which carry oxygen throughout the body. Copper also
helps keep bones and nerves healthy.
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 Value.
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 Value.
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 effective.
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 effective.
Cancer
Scientists
at City of Hope were some of the first to find a potential link between
mushrooms and a decreased likelihood of tumor growth and development in cells
and animals. City of Hope researchers now plan to apply this research to human
clinical trials.
at City of Hope were some of the first to find a potential link between
mushrooms and a decreased likelihood of tumor growth and development in cells
and animals. City of Hope researchers now plan to apply this research to human
clinical trials.
Antioxidants
and Immunity
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 well.
In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant
that may help protect the body’s cells.
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 well.
In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant
that may help protect the body’s cells.
Weight
Management/Satiety
Management/Satiety
Mushrooms
are hearty and filling. Preliminary research suggests increasing the 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 meal.
are hearty and filling. Preliminary research suggests increasing the 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 meal.
Umami and
Sodium
Sodium
Umami is
the fifth basic taste after sweet, salty, bitter, and sour. Derived from the
Japanese word umai, meaning “delicious,” umami (pronounced oo-MAH-mee) is
described as a savory, brothy, rich, or meaty taste sensation. It’s a satisfying
sense of deep, complete flavor, balancing savory flavors and full-bodied taste
with distinctive qualities of aroma and mouthfeel. The more umami present in
food, the more flavorful it will be. All mushrooms are a rich source of umami
and the darker the mushroom the more umami it contains.
the fifth basic taste after sweet, salty, bitter, and sour. Derived from the
Japanese word umai, meaning “delicious,” umami (pronounced oo-MAH-mee) is
described as a savory, brothy, rich, or meaty taste sensation. It’s a satisfying
sense of deep, complete flavor, balancing savory flavors and full-bodied taste
with distinctive qualities of aroma and mouthfeel. The more umami present in
food, the more flavorful it will be. All mushrooms are a rich source of umami
and the darker the mushroom the more umami it contains.
Another
an interesting characteristic of umami is that it counterbalances saltiness and
allows for less salt to be used in a meal, without compromising flavor.
“Tasting Success with Cutting Salt,” a collaborative report from the department
of nutrition at Harvard School of Public Health and the Culinary Institute of
America, suggests cooking with umami-rich ingredients, like mushrooms, instead
of salt to reduce the overall sodium in a dish.
an interesting characteristic of umami is that it counterbalances saltiness and
allows for less salt to be used in a meal, without compromising flavor.
“Tasting Success with Cutting Salt,” a collaborative report from the department
of nutrition at Harvard School of Public Health and the Culinary Institute of
America, suggests cooking with umami-rich ingredients, like mushrooms, instead
of salt to reduce the overall sodium in a dish.
Vitamin D
When
building your plate to maximize vitamin D, consider mushrooms – they’re the
the only source of vitamin D in the produce aisle and one of the few non-fortified
food sources. In fact, the IOM recognizes them as the exception to the rule that
plant foods don’t naturally contain vitamin D.
building your plate to maximize vitamin D, consider mushrooms – they’re the
the only source of vitamin D in the produce aisle and one of the few non-fortified
food sources. In fact, the IOM recognizes them as the exception to the rule that
plant foods don’t naturally contain vitamin D.
MyPlate
MyPlate –
which replaced the Food Pyramid – is a simple visual reference and educational
tool that reminds Americans how and what to eat to best meet the 2010 Dietary
Guidelines. Thanks to their nutrient profile and versatility, mushrooms are
uniquely suited to do just that. Fresh mushrooms can be added to everyday
dishes to provide an extra serving of vegetables and deliver important
nutrients including niacin, selenium, and riboflavin. Mushrooms also have
vitamin D, ergothioneine, and potassium.
which replaced the Food Pyramid – is a simple visual reference and educational
tool that reminds Americans how and what to eat to best meet the 2010 Dietary
Guidelines. Thanks to their nutrient profile and versatility, mushrooms are
uniquely suited to do just that. Fresh mushrooms can be added to everyday
dishes to provide an extra serving of vegetables and deliver important
nutrients including niacin, selenium, and riboflavin. Mushrooms also have
vitamin D, ergothioneine, and potassium.
Other
Benefits
Benefits
Often
grouped with vegetables, mushrooms provide many of the nutritional attributes
of produce, as well as attributes more commonly found in meat, beans or
grains. Mushrooms are low in calories, fat-free, cholesterol-free, and very low
in sodium, yet they provide several nutrients that are typically found in
animal foods or grains.
grouped with vegetables, mushrooms provide many of the nutritional attributes
of produce, as well as attributes more commonly found in meat, beans or
grains. Mushrooms are low in calories, fat-free, cholesterol-free, and very low
in sodium, yet they provide several nutrients that are typically found in
animal foods or grains.
Like all
fruits and vegetables, mushrooms are naturally gluten-free and make a
a delicious and nutritious addition to a gluten-free diet.
fruits and vegetables, mushrooms are naturally gluten-free and make a
a delicious and nutritious addition to a gluten-free diet.
Learn more
about the functional properties of mushrooms and their potential role in lipid
management through various research studies linked here.
about the functional properties of mushrooms and their potential role in lipid
management through various research studies linked here.
References
1. Change R.
Functional Properties of Edible Mushrooms. Nutrition Reviews. 1996; 54:91-93
Functional Properties of Edible Mushrooms. Nutrition Reviews. 1996; 54:91-93
2. Duyff, R.
American Dietetic Association’s Complete Food and Nutrition Guide. Third
Addition. Wiley & Sons. NJ. 2006.
American Dietetic Association’s Complete Food and Nutrition Guide. Third
Addition. Wiley & Sons. NJ. 2006.
3. National
Institutes of Health. Medline
Plus.www.nlm.gov/medlineplus/ency/article/002414.htm
Institutes of Health. Medline
Plus.www.nlm.gov/medlineplus/ency/article/002414.htm
4. U.S.
Department of Agriculture, Agricultural Research Service, USDA Nutrient Data
Laboratory. 2009. USDA National Nutrient Database for Standard Reference,
Release 22.www.ars.usda.gov/nutrientdata.
Department of Agriculture, Agricultural Research Service, USDA Nutrient Data
Laboratory. 2009. USDA National Nutrient Database for Standard Reference,
Release 22.www.ars.usda.gov/nutrientdata.
5. Dubost,
N.J., et al. (2006). Identification and quantification of ergothioneine in cultivated
mushrooms by liquid chromatography-mass spectroscopy. International Journal of
Medicinal Mushrooms, 8, 215-22.
N.J., et al. (2006). Identification and quantification of ergothioneine in cultivated
mushrooms by liquid chromatography-mass spectroscopy. International Journal of
Medicinal Mushrooms, 8, 215-22.
6. Rop, O.,
Mlcek, J., & Jurikova, T. (2009). Beta-glucans in higher fungi and their
health effects.Nutrition Reviews, 67, 624-631.
Mlcek, J., & Jurikova, T. (2009). Beta-glucans in higher fungi and their
health effects.Nutrition Reviews, 67, 624-631.
7. Cheskin
LJ, Davis LM, Lipsky LM, Mitola AH, Lycan T, Mitchell V, Mickle B, Adkins E.
Lack of energy compensation over 4 days when white button mushrooms are
substituted for beef.Appetite. 2008:51;50-57.
LJ, Davis LM, Lipsky LM, Mitola AH, Lycan T, Mitchell V, Mickle B, Adkins E.
Lack of energy compensation over 4 days when white button mushrooms are
substituted for beef.Appetite. 2008:51;50-57.
8. Kasabian,
D., & Kasabian, A. (2005). The Fifth Taste: Cooking with Umami. New York:
Universe Publishing.
D., & Kasabian, A. (2005). The Fifth Taste: Cooking with Umami. New York:
Universe Publishing.
9. U.S. Food
and Drug Administration. Center for Food Safety & Applied Nutrition. A Food
Labeling Guide. September 1994 (Editorial revisions, June,
1999)http://www.cfsan.fda.gov/~dms/flg-toc.html
and Drug Administration. Center for Food Safety & Applied Nutrition. A Food
Labeling Guide. September 1994 (Editorial revisions, June,
1999)http://www.cfsan.fda.gov/~dms/flg-toc.html
