It always was a bit of a
mystery why I bought mushrooms all the time.
Now I know. The surprise is that
mushrooms are the only plant source of vitamin C of all things and the
additional item makes clear it includes some other elements of great
value. It may well contain a number of
other complex organics that are also beneficial.
We also learn about a fifth
basic taste that is sufficiently not part of our lexicon that we must import
Japanese word for it.
It says something when
evolution saw fit to make us sensitive o that special taste in particular.
The good news is that we
now can eat a variety of mushrooms today and know that they provide a lot of
useful minerals and other ingredients.
I wonder what umami does
for us?
Released: 12/2/2010
Source: Mushroom Council
Newswise — The
Institute of Medicine (IOM) recently released the results of its 24-month
review on dietary reference intakes (DRIs) for vitamin D and calcium, which
validated the importance of vitamin D as an essential nutrient for promoting
bone health. The committee set the recommended intake level at 600 IU, which is
triple the previously recommended amount from 1997. 1,2 Mushrooms are unique for being 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.
Leading vitamin D
expert Michael F. Holick, PhD, MD, of Boston University
Medical Center
Chef and registered
dietitian Jackie Newgent, RD, CDN, suggests easy ways to eat foods with vitamin
D, like mushrooms, salmon and select dairy foods, more often.
“Topping your favorite foods with mushrooms
can increase the vitamin D content of nearly any savory dish,” says Newgent. “I
can find a way to enjoy mushrooms every day by simply adding them to soups,
pastas, stir-fries, omelets or sandwiches; they work with nearly every
cuisine,” she adds. Try some of Newgent’s favorite mushroom recipes:
• Tip O’ the Mornin’, asparagus tip and mushroom omelet with shaved parmesan
• Wild Winter Mushroom Pâté, cumin-accented wild mushroom spread
• Homemade Veggie Burgers, vegetarian soy burgers
Mushrooms and Vitamin D
• Similar to humans, mushrooms naturally produce vitamin D following exposure to sunlight or a sunlamp: mushrooms’ plant sterol – ergosterol – converts to vitamin D when exposed to light.
• All mushrooms contain vitamin D, but growers also have the ability to increase D levels in mushrooms to a controlled amount by exposing them to ultraviolet light.
• Currently there are mushrooms available at retail, like portabellas exposed to light, for which approximately one mushroom can provide close to 400 IU of vitamin D (as listed in the USDA nutrient database, per an 84 gram serving).
References:
1 IOM (Institute of Medicine Vitamin D. Washington
1 IOM (
2 IOM (Institute of Medicine Washington , DC , National Academy
Media Contact:
Michelle Green
312-233-1225
Michelle Green
312-233-1225
About The Mushroom Council:
The Mushroom Council is composed of fresh market producers or importers who average more than 500,000 pounds of mushrooms produced or imported annually. The mushroom program is authorized by the Mushroom Promotion, Research and Consumer Information Act of 1990 and is administered by the Mushroom Council under the supervision of the Agricultural Marketing Service. Research and promotion programs help to expand, maintain and develop markets for individual agricultural commodities in the
MUSHROOM BENEFITS
For thousands of years, Eastern cultures have revered mushrooms’ health
benefits1. 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,
including selenium, potassium, riboflavin, niacin, vitamin D and more. Read on
to discover some of nature’s hidden treasures found in mushrooms.
Nutrient 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:
·
Mushrooms
are a good source of B vitamins, including riboflavin, niacin, and
pantothenic acid, which help to provide energy by breaking down proteins, fats
and carbohydrates2. B vitamins also play an important role in the
nervous system.
·
o
Pantothenic acid helps with the production of hormones
and also plays an important role in the nervous system2.
o
o
Riboflavin helps maintain healthy red blood cells2.
o
o
Niacin promotes healthy skin and makes sure the
digestive and nervous systems function properly2.
o
·
Mushrooms
are also a source of important minerals:
·
o
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 aging2. It also has been found to
be important for the immune system and fertility in men3. 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 serving4. This is good news for vegetarians, whose sources of
selenium are limited.
o
o
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 mushrooms5.
o
o
Copper helps make red blood cells, which carry
oxygen throughout the body. Copper also helps keep bones and nerves healthy2.
o
o
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 Value4.
o
·
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
effective6.
·
Read research about the nutrient composition of mushrooms here.
Cancer
Mushrooms provide a powerhouse of nutrients that may help protect
against some cancers. Scientists at City of Hope Hope Hope
Read more about research that investigates mushrooms and cancer here.
Antioxidants 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 well2. In addition, mushrooms provide ergothioneine, a
naturally occurring antioxidant that may help protect the body’s cells.
Learn more about research that ties mushrooms to supporting a healthy
immune system here.
Weight
Management/Satiety
Mushrooms are hearty and filling. Preliminary research suggests
increasing 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 meal7.
Read about weight management/satiety research here.
Umami and 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 mouthfeel8.
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. Therefore, mushrooms are a perfect way to add great taste to everyday
foods. Umami also counterbalances saltiness and allows up to a 50 percent salt
reduction without compromising flavor.
Learn more about umami and sodium research here.
Vitamin D
Mushrooms are the only fresh vegetable or fruit with vitamin D.
Similar to the way that humans absorb sunlight and convert it to vitamin D,
mushrooms contain a plant sterol—ergosterol—that converts to vitamin D when
exposed to sunlight. The top three selling mushroom varieties (button, crimini
and portabella) have vitamin D ranging from 1 to 97 percent of the Daily Value
(400 IU) per raw 84 gram serving4.
Read on to learn about vitamin D research here.
Other 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 grains4. 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 grains4,9.
Learn more about the functional properties of mushrooms and their
potential role in lipid management through various research studies linked here.
1Change R. Functional Properties of Edible
Mushrooms. Nutrition
Reviews. 1996; 54:91-93
2Duyff, R. American Dietetic Association’s Complete
Food and Nutrition Guide. Third Addition. Wiley & Sons. NJ. 2006.
4U.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.
5Dubost, 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.
6Rop, O., Mlcek, J., & Jurikova, T. (2009). Beta-glucans in higher fungi
and their health effects.Nutrition Reviews, 67, 624-631.
7Cheskin 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.
8Kasabian, D., & Kasabian, A. (2005). The Fifth Taste:
Cooking with Umami. New York
9U.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
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