The Mighty Mushroom

If there’s one food that deserves a superhero cape, it is the mighty mushroom. Mushrooms boast an impressive list of nutritional benefits and can be included in any meal of the day.

Though they are eaten together with vegetables, mushrooms belong to the fungus kingdom and grow in a very different way from other produce. But they are versatile and a nutritional powerhouse.

Mushrooms are very high sources of vitamins and minerals compared to other vegetables such as broccoli or carrots. These include:

• Potassium – This mineral helps your body with many functions, such as helping you maintain healthy blood pressure.
• Vitamin D – A vital fat-soluble vitamin needed for your body to absorb calcium. Calcium is essential for strong bones. Among other things, vitamin D also supports immunity.
• Selenium – Studies suggest that this mineral, which acts like an antioxidant, can help reduce the risk of some cancers.
• Copper – Some of the many benefits of this mineral include allowing iron to be used in your body. Copper also promotes the health of your hair and eyes, and energy production.
• B Vitamins – Riboflavin (B2) helps your body maintain healthy red blood cells. Niacin (B3) promotes healthy skin and supports your digestive and nervous systems. Pantothenic acid (B5) helps with hormone production and also supports the nervous system.

On top of these great nutritional components, mushrooms contain antioxidant properties, which help eliminate free radicals. Free radicals can lead to the breakdown of the cells in your body, which ultimately causes disease and even death.

Are you trying to lose weight or maintain a healthy weight? If so, include mushrooms in your meals. Mushrooms are what we call “nutrient dense”, meaning they have lots of great components for your health and are also low in calories. A bonus is that mushrooms contain fibre, helping you to feel full.

The meaty flavour of cooked mushrooms makes them a healthy meat substitute. Simply dice and fry mushrooms in a pan with 1-2 tablespoons of extra virgin olive oil. Try replacing the meat with mushrooms for meals like homemade hamburgers or the mince in a pasta dish or in Mexican chilli con carne.

Mushrooms also pair well with seafood.

Try baked mushrooms with tuna, herbs and feta cheese. This meal combines omega-3, the protein found in tuna and the high nutritional content of mushrooms – and it has a very low GI.

Take Home Message

The humble mushroom is power-packed and, given a chance, it will become a household favourite. Mushrooms pair well with any healthy meal, taste great and will help you live at your best.

References

1. IOM (Institute of Medicine). 2010. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC, National Academies Press. Report Brief. Health Effects of Vitamin D and Calcium Intake,
2. Duyff, R. American Dietetic Association’s Complete Food and Nutrition Guide. Third Addition. Wiley & Sons. NJ. 2006.  
3. U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2011. USDA National Nutrient Database for Standard Reference, Release 24.
4. Dubost, N.J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 2006. 8;3. pg 221.
5. City of Hope. Mushrooms May Need More Might For The Cancer Fight.
6. 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. Attached, substantiation underlined.
7. Poddar KH, Ames M, Hsin-Jen C, Feeney MJ, Wang Y, Cheskin LJ. Positive effect of mushrooms substituted for meat on body weight, body composition, and health parameters. A 1-year randomized clinical trial. Appetite. 2013 Dec;71:379-87. doi: 10.1016/j.appet.2013.09.008. Epub 2013 Sep 19. PMID: 24056209.