NUTRIENTS
OF MUSHROOM
Nutrients
Mushrooms are a good source of numerous
nutrients. Data presented in Figure 7 demonstrate this with Crimini mushrooms.
They are an excellent source (contain over 20% of the RDA in a serving) of
selenium, riboflavin (vitamin B2) and copper and are a good source (contain
over 10% of RDA) for niacin (vitamin B3), pantothenic acid (vitamin B5) and
potassium. Criminis also contain rich amounts of thiamin (Vitamin B1), zinc,
vitamin B6, protein, folic acid, fiber, manganese and magnesium. On the other
hand, mushrooms are low in fat, sodium and calories.
Vitamin D
Recent research has shown that when UV light is shined on
mushrooms, there is a major boost in the vitamin D2 content of the mushrooms. A
single serving of mushrooms will contain over 800% of the recommended daily
allowance (RDA) of vitamin D2 once exposed to just five minutes of UV light
after being harvested. This may be a convenient way for people who do not eat
fish or drink milk to obtain their daily requirement of vitamin D.
Dietary fiber (DF)
Mushrooms contain numerous complex carbohydrates including
polysaccharides such as glucans and glycogen, monosaccharides, disaccharides,
sugar alcohols and chitin. Most polysaccharides are structural components of
the cell walls (chitin and glucans) and are indigestible by humans; thus they
may be considered as dietary fiber. Dietary fiber may help to prevent many
diseases prevalent in affluent societies. Portobello mushrooms contain a higher
level of DF than the white variety of mushrooms.
Selenium
A serving (3 ounces) of Crimini mushrooms provides almost
one-third of the RDA for selenium, according to the USDA National Nutrient
Database. Selenium has been shown to decrease prostate cancer by more than 60%
according to findings from the Baltimore Longitudinal Study on Aging. Men with
the lowest blood selenium levels were 4-5 times more likely to have prostate
cancer than those with the highest selenium levels and that selenium levels
tend to decrease with age.
Selenium levels can be reliably increased in mushrooms by
adding sodium selenite to mushroom compost. Some commercial supplement makers
are now adding this compound to their delayed release nutrients for mushroom
culture.
Potassium
Crimini mushrooms are a good source of potassium, an
element that is important in the regulation of blood pressure, maintenance of
water in fat and muscle, and to ensure the proper functioning of cells. A
3-ounce Portobello contains more potassium than a banana or an orange. To date,
attempts to enhance the potassium content of mushrooms have met with only
limited success.
Antioxidants
Portobello and Crimini mushrooms are good sources of
antioxidants and rank with carrots, green beans, red peppers and broccoli as
good sources of dietary antioxidants. They are rich sources of polyphenols that
are the primary antioxidants in vegetables and are the best source of
L-ergothioneine (ERGO) - a potent antioxidant only produced in nature by fungi.
Crimini mushrooms contain over 15 times more ERGO than the previously
best-known dietary sources of ERGO.
