Make Room for Mushrooms 0

Posted on 18, December 2017

in Category Tips

Make Room for Mushrooms/tips Mushrooms


Often overlooked and underappreciated, mushrooms are one of nature’s super foods. This week I am showing love to the earthy mushroom family and the nutritional benefits they offer. You can slice, dice and season many hearty winter meals with mushrooms. Here are some fast facts you may not have known about mushrooms.


Mushrooms are low in calories, only 20 calories per serving.


Mushrooms are naturally fat-free and cholesterol-free.


Mushrooms are good sources of vitamin D and B vitamins.

Vitamin D can be produced in the body and mushrooms are one of the few food sources that supply vitamin D, which is essential for calcium absorption and immune function.


Niacin (vitamin B3) is important for good general health, and having sufficient niacin levels is associated with improved cholesterol levels and lower cardiovascular risk


Riboflavin (vitamin B2) is used in the body to allow cells to perform their function properly


Pantothenic Acid (vitamin B5) is required in the cells to metabolize protein, fat and carbohydrate


Mushrooms are a good source of potassium and selenium

Potassium is an electrolyte that is used by the cells for signaling contraction in smooth and skeletal muscles


Selenium is a mineral that acts as a coenzyme for the reduction of antioxidant enzymes, which protects cells against oxidative damage that causes heart disease, cancer and aging. Mushrooms provide 8-22 mcg/serving, and the RDA is 55 mcg/day. This is especially beneficial for individuals who do not consume meat or animal products, which are the main sources of selenium in the typical American diet.


Mushrooms contain the antioxidant ergothioneine.

This antioxidant enters a cell’s nucleus and protects the DNA from damage. It can also enter the mitochondria, the powerhouse of the cells and protect it from free radical damage.


Source of beta-glucans.

Beta-glucans are sugars found in the cell wall of fungi, most predominantly in the oyster, shitake and split gill mushrooms. Beta glucans have been found to boost immune system function by protecting against infection. They have several healthcare applications, included treatment of high cholesterol, cancer, diabetes, HIV/AIDS.



Want more information about mushrooms? Check out the Mushroom Council