White Variety

Mention “Mushrooms” and What Comes to Mind? Most likely, their fabulous taste and texture. But there’s more to mushrooms than the pleasure of sitting down to a meaty Portabella sandwich, a mixed-mushroom omelet or a steak topped with sautéed white mushrooms. These oh-so-edible fungi also deserve attention for their unique contributions to a healthful diet.

Unearthing Mushrooms’ Nutritional Treasures. Often grouped with vegetables, mushrooms provide many of the nutritional attributes of produce, as well as attributes more commonly found in meat, beans or grains¹. Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide several nutrients, including riboflavin, niacin and selenium, which are typically found in animal foods or grains^1,2. Click here to see how the nutrients in mushrooms compare with those in broccoli, carrots and tomatoes.

What the Science Says About Mushrooms’ Health Benefits. For thousands of years, Eastern cultures have revered mushrooms’ health benefits³. Studies conducted over the past two decades—mostly in Asia—have suggested mushrooms or substances in mushrooms may aid the immune system⁴. Traditionally, most of this science has focused on shiitake and maitake mushrooms.

Read on to learn more about the minerals, vitamins and natural antioxidants mushrooms offer, or click here for a list of existing research on the nutrients in mushrooms and how they may help in disease prevention.

This research is just the beginning of what is sure to be an exciting journey into a fuller understanding of mushrooms and your health!

Minerals in Mushrooms. The focus on the nutritional value of brightly colored fruits and vegetables has unintentionally left mushrooms in the dark. Mushrooms provide a similar number of nutrients as brightly colored fruits and vegetables.

• 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 aging⁵. It also has been found to be important for the immune system and fertility in men⁶. 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 serving¹. 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 mushrooms⁷.
• Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy^1,2,5.
• 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 properly. Mushrooms have 267- 407 mg of potassium per serving, which is 9 percent of the Daily Value ^1,2,5,8.

Vitamins in Mushrooms. Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth. One serving of 4-5 mushrooms provides 15 IU of this important nutrient, which many people do not get enough of^1,2. Factors affecting your vitamin D intake include your age, skin color, where you live and whether you use sunscreen or not^8,9,11. Mushrooms are also a good source of the B vitamins riboflavin (B₂), niacin (B₃) and pantothenic acid (B₅). These vitamins help break down proteins, fats and carbohydrates so they can be used for energy^1,5. Mushrooms can be an important source of B-vitamins for people who don’t eat meat. One serving of crimini mushrooms provides nearly one-quarter of the Daily Value for riboflavin, and mushrooms are one of the best plant-based sources of niacin around^1,2.

Mushrooms are also a good source of the B vitamins riboflavin (B2), niacin (B3) and pantothenic acid (B5). These vitamins help break down proteins, fats and carbohydrates so they can be used for energy^1,5.

Mushrooms can be an important source of B-vitamins for people who don’t eat meat. One serving of crimini mushrooms provides nearly one-quarter of the Daily Value for riboflavin, and mushrooms are one of the best plant-based sources of niacin around^1,2.

• Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system⁵.
• Riboflavin helps maintain healthy red blood cells⁵.
• Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly⁵.

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