Mushroom Nutrition & Benefits
Humans have utilised mushrooms as a food source for thousands of years. They are highly nutritious and may even be beneficial in the prevention of certain diseases, leading many to consider them as a “functional food.”
This article explores the nutritional value of mushrooms and what makes them so good for our health.
Mushroom Nutrition
There are many types of edible mushrooms, and their nutritional value depends upon the species, as well as their growing conditions and preparation method.
In the Western world, the most commonly consumed species is Agaricus bisporus, which includes white, button, chestnut, and portobello mushrooms. The nutritional values for raw white mushrooms are listed below. All values are per 100g.
Macronutrients
Energy: 22 kcal
Protein: 3.09g
Carbohydrate: 3.26g
Sugars: 1.98g
Fiber: 1g
Fat: 0.34g
Micronutrients
B vitamins
Vitamin C
Vitamin D
Calcium
Iron
Magnesium
Phosphorus
Potassium
Selenium
Choline
Betaine
As you can see, white mushrooms are a low-calorie, low-fat food that offers some fiber and protein, along with a wide range of vitamins and minerals. This makes them a valuable addition to any healthy diet. However, the benefits of eating mushrooms do not end there!
Health Benefits of Mushrooms
Mushrooms are estimated to have more than 100 medicinal functions, and research has shown that eating them can improve our overall health and quality of life.
A study of 15,546 participants carried out over almost 20 years demonstrated that consuming one portion of mushrooms a day, instead of one portion of processed or red meat, reduced the risk of all-cause mortality, with those eating more mushrooms being at lower risk.
Other research suggests that mushrooms have anti-diabetic effects and can lower blood triglycerides, promoting cardiovascular and metabolic health. They may also improve cognitive health in older adults, with one study finding that those who consumed mushrooms once a week or more had the highest cognitive function scores. Higher mushroom consumption is also associated with a decreased risk of cancer.
Many of these benefits are thought to be due to mushrooms’ high levels of complex carbohydrates, known as polysaccharides, specifically 1,3-1,6 beta-glucans. These compounds have immunomodulating effects, as well as influencing the gut microbiome, which significantly contributes to mushrooms’ health benefits. Mushrooms are also a good source of ergothioneine, an amino acid with potent antioxidant properties.
Furthermore, some mushroom varieties contain additional bioactive compounds, giving them additional health benefits. For example, oyster mushrooms contain a chemical called lovastatin, which has also been used as a cholesterol-lowering drug.
Mushrooms and Vitamin D
Humans make vitamin D when sunlight reacts with cholesterol to form cholecalciferol (vitamin D3).
Mushrooms do not contain cholesterol, but they do contain a similar substance, known as ergosterol. Like cholesterol, this chemical can react with sunlight to form ergocalciferol (vitamin D2). Therefore, mushrooms can be a valuable source of dietary vitamin D.
However, to synthesise vitamin D, mushrooms must be exposed to sunlight. This is something that happens naturally when mushrooms grow outdoors, but most commercially produced mushrooms are grown in darkness, making them devoid of this vital nutrient.
Fortunately, it is easy to boost the vitamin D content of shop-bought mushrooms by placing them outdoors for at least 20 minutes before cooking them. Cutting them up beforehand will increase their surface area and, therefore, the amount of vitamin D they generate.
Mushrooms as a Meat Alternative
Mushrooms are often seen as a good alternative to meat, due to their satisfying texture and taste. They contain an amino acid called glutamate, which is what gives meat, fish, and cheese their distinctive, savoury flavours. Many plant-based foods lack this amino acid, making mushrooms stand out from the crowd.
Mushrooms are a fantastic addition to vegetarian and vegan diets as they contain more protein than most vegetables. They also provide small amounts of vitamin B12, which is usually associated with animal-derived foods.
However, omnivores should aim to eat more mushrooms, too, as the health benefits are clear.
Mushroom Nutrition and Benefits: Summary
The benefits of mushrooms are numerous, and consuming them regularly could be an effective way to maintain health. They promote digestive and immune function and are a rich source of nutrition.
Better still, mushrooms are versatile, affordable, and accessible, making them a wonderful addition to any diet. For those who dislike them, choosing a different cooking method may make them more appetising, or failing that, a high-quality mushroom supplement could be worth considering.