"Convince me... Why should I eat mushrooms?"

Mushrooms are the perfect food for everyone!

They are: low in calories, fat and cholesterol free, almost sugar and sodium free

They provide us with:  fibre and vital vitamins and minerals. 

Mushrooms and Fiber 

Mushrooms are a valuable source of dietary fiber: a 1 cup serving of grilled Portabella mushrooms contains more dietary fiber (2.7g) than 1 cup of celery (1.6g) or a slice of wheat bread (.9g).

Mushrooms and Vitamins

  • Vitamin D: Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth.
  • Vitamin B1 - Thiamin: Thiamin controls the release of energy from carbohydrate, which is needed for the normal functioning of the brain and nervous system.  Thiamin also assists production of energy within the body and is essential for normal function of muscles, heart and nervous system.  It stabilizes the appetite and promotes growth and good muscle tone.  Deficiency may cause:  loss of appetite, loss of weight, weakness and feeling tired, paralysis and nervous irritability, insomnia, vague aches and pains, mental depression and constipation, heart and gastrointestinal problems and Beriberi (vitamin B1 deficiency disease).
  • Vitamin B2 - Riboflavin: Mushrooms are high in Riboflavin, a B-vitamin that plays a key role in metabolism of carbohydrates, fat and protein, assists production of energy within the body, aids in the formation of antibodies and red blood cells and helps maintain good vision, skin, nails and hair.  Riboflavin has also been shown to alleviate eye fatigue and may prevent cataracts as well as help combat migraines.  In general it promotes good health. 
  • Vitamin B3 - Niacin: Niacin helps to control the release of energy from protein, fat and carbohydrate, which keeps the body’s digestive and nervous systems in good shape.  Niacin plays an important role in removing toxic and harmful chemicals from the body. It also helps the body make various hormones in the adrenal glands and other parts of the body. Niacin plays a role in helping to maintain your central nervous system as well as improving circulation and reducing cholesterol. Niacin also contributes to maintaining a healthy skin, tongue and digestive system.  Symptoms of Niacin deficiency (Pellagra) include weakness, sore mouth and irritability. The good news - our niacin requirements can be met in part by eating protein rich foods as we are able to convert the amino acid tryptophan into niacin. 
  • Vitamin B5 – Pantothenic Acid: Plays a number of essential metabolic roles in the human body, including providing assistance with the production of hormones in the adrenals, metabolism of carbohydrates, fat and protein, it assists production of energy within the body and aids in the utilization of vitamins.  B5 improves the body's response to stress, helps in cell building and the development of the central nervous system.  Pantothenic Acid also fights infections by building antibodies.  Mushrooms are a wonderful source of Pantothenic Acid (B5). 
  • Vitamin B9 - Folate: Mushrooms are a rich source of Folate, which is essential for the formation of red and white blood cells in bone marrow. Folate is an important factor in healthy growth and development ~ making it even more important to increase your intake of folate during high periods of growth such as during pregnancy, infancy, and adolescence.  Folate is crucial for proper brain function and plays an important role in mental and emotional health.   Since Folate is a water soluable nutrient it is not stored in the body, only lasting 14-18 hrs after eaten, therefore we need to ingest it often to restore proper levels.
  • Vitamin H – Biotin: Is essential in the metabolism of proteins & carbohydrates and assists in the production of energy.  An important feature of Biotin is that it aids utilization of protein, folic acid, Pantothenic acid, and Vitamin B12.  Biotin is known for promoting strong healthy hair and nails.  It promotes normal cholesterol levels and reduces blood sugar levels.  Biotin is also one of the water soluable b vitamins found prominantly in mushrooms. 

Although these vitamins are also found in many vegetables, they are lost when cooked in boiling water: as mushrooms are rarely prepared with boiling water, they retain their valuable vitamin content when eaten.

Did you know: The B-complex of vitamins contained in mushrooms help to relieve stress, depression and fatigue?

No B-12 in mushrooms???  Recent research has shown that while there isn't B12 mushrooms - B12 is found on the surface of mushrooms as it is found in a beneficial bacteria growing on them.  This varied from farm to farm.  At Willow Mountain Mushrooms we do not use chlorine washes or chlorine in the watering of our mushrooms as the factory farms do.  We do not use chlorine products as they contain toxic dioxins that are a detrament to our health.   At this time we are assuming that our mushrooms have this beneficial bacteria growing on them as we are not doing anything to destroy it.  

Mushrooms and Minerals

  • Sodium: Mushrooms contain virtually no salt.
  • Potassium: This important mineral aids in the maintenance of normal fluid and mineral balance, which helps to control blood pressure. Mushrooms contain more potassium than most other fruit and vegetables.  One average sized Portabello mushroom contains more potassium than a banana!
  • Calcium: As well as being the most abundant mineral in the human body, calcium provides the structure for our teeth and bones and is needed for muscle contraction. 100g of mushrooms contains 2mg of calcium.
  • Iron: Mushrooms are a source of iron!  
  • Zinc: Found in almost every cell of your body, zinc stimulates the activity of approximately 100 enzymes and supports a healthy immune system. 
  • Magnesium: Essential to good health, magnesium helps to maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong.  Mushrooms are a Wonderful source of Magnesium!
  • Selenium: This mineral works as an antioxidant, protecting body cells from damage that might lead to heart disease and some cancers. Mushrooms are one of the richest, natural sources of selenium.
  • Ergothioneine: This is another, naturally occurring, antioxidant which is found in mushrooms.

Mushrooms and Slimming

Mushrooms contain almost no fat, sugar or salt, but they are a valuable source of dietary fibre which makes them a perfect snack. In addition to being a healthy ‘snack food’, mushrooms are a great, low-calorie way to add flavour and texture to pastas and stir-frys as well as many other dishes. With a high water content (over 90%) mushrooms can be cooked in their own juices - no need for butter or oil.

Mushrooms and Antioxidants

As the cure for cancer is underway so is mushroom research.  A large amount of research has been conducted in recent years on mushrooms.  During this research mushrooms have been found to contain two special antioxidants, Selenium and Ergothioneine.  The White Mushrooms have 12 times more Ergothioneine (LE) than wheatgerm, and four times more than chicken livers (wheatgerm and chicken livers were the previously top rated foods for LE).  The Oyster Mushrooms having 40 times more LE than wheatgerm!  

Mushrooms and Cholesterol

Mushrooms are rich in the non-starch polysaccharides (NSP) chitin and beta-gluten. Research has shown that NSP/dietary fibre, can help to reduce blood cholesterol and protect against heart disease.

 

Fungi have been consumed for medicinal purposes, since the dawn of time. Pharaohs ate mushrooms as a delicacy, Greeks believed them to be a source of strength and Chinese regarded them as health food. There are over 14,000 types of mushrooms in the world, about 3,000 are edible - of those approximately 700 have known medicinal properties. 

 

In Summery ~ Health & Nutritional Benefits of Eating Mushrooms 
  • Mushrooms have very less calories and contain approximately 80 to 90 percent water. At the same time, they have low sodium, carbohydrate and fat content and high fiber content. This is the reason why mushrooms are considered good for those aiming for weight loss.
  • Mushrooms are an excellent source of potassium. Infact, it is said that there is more potassium in a mushroom than a banana. Since potassium helps lower blood pressure and diminished the risk of stroke, mushrooms are recommended to people suffering from hypertension.
  • Mushrooms are rich in copper, a mineral that has cardio-protective properties. A single serving of mushrooms is said to provide about 20 to 40 percent of the daily needs of copper.
  • Research has shown that Mushrooms help fight against cancer. They are an excellent source of selenium and LE, antioxidants that works with vitamin E to protect cells from the damaging effects of free radicals.
  • White button mushroom have been found to restrain the activity of aromatase, an enzyme involved in estrogen production, and 5-alpha-reductase, an enzyme that converts testosterone to DHT.
  • Researches have suggested that white button mushrooms can reduce the risk of breast cancer and prostate cancer. Infact, recent research has shown that extract of white button mushrooms has been found to help in diminishing cell proliferation as well as tumor size.
  • Shiitake mushrooms comprise of Lentinan, a beta-glucan that has been associated with stimulation of the immune system and thus, is believed to be helpful in fighting against AIDS. It also helps fight infection and exhibits anti-tumor activity.
  • Being rich in fiber, protein and Vitamin B, mushrooms help maintain a healthy metabolism.
  • It has been found that mushroom extract helps stop migraine headaches and is beneficial for people suffering from mental illnesses, like obsessive-compulsive disorder.
  • Oyster mushrooms are said to be useful in strengthening of veins and relaxation of the tendons.

The following tables are from the USDA National Nutrient Database for Standard Reference, Release 23 (2010)

White Button stir-fried  
Scientific Name:  Agaricus bisporus
NDB No: 11263 (Nutrient values and weights are for edible portion)

Nutrient

Units

1.00 X 1 cup sliced
-------
108g

Water

g

98.39

Energy

kcal

28

Energy

kJ

119

Protein

g

3.87

Total lipid (fat)

g

0.36

Ash

g

1.02

Carbohydrate, by difference

g

4.36

Fiber, total dietary

g

1.9

Sugars, total

g

0.00

Minerals

 

 

Calcium, Ca

mg

4

Iron, Fe

mg

0.27

Magnesium, Mg

mg

12

Phosphorus, P

mg

113

Potassium, K

mg

428

Sodium, Na

mg

13

Zinc, Zn

mg

0.62

Copper, Cu

mg

0.314

Manganese, Mn

mg

0.051

Selenium, Se

mcg

15.0

Vitamins

 

 

Thiamin

mg

0.104

Riboflavin

mg

0.500

Niacin

mg

4.306

Pantothenic acid

mg

1.566

Vitamin B-6

mg

0.045

Folate, total

mcg

22

Folate, food

mcg

22

Folate, DFE

mcg_DFE

22

Choline, total

mg

23.7

Betaine

mg

10.3

Vitamin D (D2 + D3)

mcg

0.2

Vitamin D2 (ergocalciferol)

mcg

0.2

Vitamin D3 (cholecalciferol)

mcg

0.0

Vitamin D

IU

9

Dihydrophylloquinone

mcg

0.8

Lipids

 

 

Fatty acids, total saturated

g

0.043

16:0

g

0.032

18:0

g

0.011

Fatty acids, total polyunsaturated

g

0.173

18:2 undifferentiated

g

0.173

Cholesterol

mg

0

Amino acids

 

 

Tryptophan

g

0.040

Threonine

g

0.125

Isoleucine

g

0.089

Leucine

g

0.140

Lysine

g

0.125

Methionine

g

0.037

Cystine

g

0.014

Phenylalanine

g

0.099

Tyrosine

g

0.051

Valine

g

0.271

Arginine

g

0.091

Histidine

g

0.066

Alanine

g

0.232

Aspartic acid

g

0.228

Glutamic acid

g

0.401

Glycine

g

0.107

Proline

g

0.089

Serine

g

0.110


Footnotes:
1 Water used in stir-frying. No fat added

 

Raw Portabella Mushroom

Scientific Name:  Agaricus bisporus
Common Name:  Portabello
NDB No: 11265 (Nutrient values and weights are for edible portion)

Nutrient

Units

1.00 X 1 cup diced 
-------
86g

Proximates

 

 

Water

g

79.83

Energy

kcal

19

Energy

kJ

79

Protein

g

1.81

Total lipid (fat)

g

0.30

Ash

g

0.73

Carbohydrate, by difference

g

3.33

Fiber, total dietary

g

1.1

Sugars, total

g

2.15

Glucose (dextrose)

g

1.73

Fructose

g

0.42

Minerals

 

 

Calcium, Ca

mg

3

Iron, Fe

mg

0.27

Phosphorus, P

mg

93

Potassium, K

mg

313

Sodium, Na

mg

8

Zinc, Zn

mg

0.46

Copper, Cu

mg

0.246

Manganese, Mn

mg

0.059

Selenium, Se

mcg

16.0

Vitamins

 

 

Thiamin

mg

0.051

Riboflavin

mg

0.112

Niacin

mg

3.865

Pantothenic acid

mg

0.980

Vitamin B-6

mg

0.127

Folate, total    (1)

mcg

24

Folate, food    (1)

mcg

24

Folate, DFE    (1)

mcg_DFE

24

Choline, total

mg

18.2

Betaine

mg

5.2

Vitamin B-12

mcg

0.04

Vitamin E (alpha-tocopherol)

mg

0.02

Vitamin D (D2 + D3)

mcg

0.3

Vitamin D2 (ergocalciferol)

mcg

0.3

Vitamin D

IU

9

Dihydrophylloquinone

mcg

1.5

Campesterol

mg

2

Amino acids

 

 

Tryptophan

g

0.030

Threonine

g

0.087

Isoleucine

g

0.071

Leucine

g

0.112

Lysine

g

0.105

Methionine

g

0.025

Cystine

g

0.009

Phenylalanine

g

0.065

Tyrosine

g

0.012

Valine

g

0.065

Arginine

g

0.071

Histidine

g

0.050

Alanine

g

0.144

Aspartic acid

g

0.190

Glutamic acid

g

0.274

Glycine

g

0.083

Proline

g

0.065

Serine

g

0.079


Footnotes:
1 Mean value contains data based on the analysis of 5-methyltetrahydrofolate, 10-Formyl folic acid, and 5-Formyltetrahydrofolic acid plus total folate determined microbiologically
2 Ergosterol = 56 mg/100 g.

USDA National Nutrient Database for Standard Reference, Release 23 (2010)

Grilled Portabella Mushrooms

Scientific Name:  Agaricus bisporus
Common Name:  Portobello
NDB No: 11243 (Nutrient values and weights are for edible portion)

Nutrient

Units

1.00 X 1 cup sliced
-------
121g

Proximates

 

 

Water

g

109.70

Energy

kcal

35

Energy

kJ

146

Protein

g

3.97

Total lipid (fat)

g

0.70

Ash

g

1.27

Carbohydrate, by difference

g

5.37

Fiber, total dietary

g

2.7

Sugars, total

g

2.73

Glucose (dextrose)

g

2.73

Starch

g

0.52

Minerals

 

 

Calcium, Ca

mg

4

Iron, Fe

mg

0.48

Magnesium, Mg

mg

16

Phosphorus, P

mg

163

Potassium, K

mg

529

Sodium, Na

mg

13

Zinc, Zn

mg

0.79

Copper, Cu

mg

0.471

Manganese, Mn

mg

0.081

Selenium, Se

mcg

26.5

Vitamins

 

 

Thiamin

mg

0.087

Riboflavin

mg

0.488

Niacin

mg

7.569

Pantothenic acid

mg

1.527

Vitamin B-6

mg

0.148

Folate, total

mcg

23

Folate, food

mcg

23

Folate, DFE

mcg_DFE

23

Choline, total

mg

39.7

Betaine

mg

13.9

Vitamin D (D2 + D3)

mcg

0.4

Vitamin D2 (ergocalciferol)

mcg

0.4

Vitamin D

IU

17

Dihydrophylloquinone

mcg

8.5

Menaquinone-4

mcg

0.4

Amino acids

 

 

Tryptophan

g

0.054

Threonine

g

0.151

Isoleucine

g

0.109

Leucine

g

0.181

Lysine

g

0.133

Methionine

g

0.042

Cystine

g

0.024

Phenylalanine

g

0.121

Tyrosine

g

0.085

Valine

g

0.496

Arginine

g

0.145

Histidine

g

0.079

Alanine

g

0.224

Aspartic acid

g

0.315

Glutamic acid

g

0.569

Glycine

g

0.133

Proline

g

0.139

Serine

g

0.145

USDA National Nutrient Database for Standard Reference, Release 23 (2010)

 

resources: Diet and Fitness Today,  USDA National Nutrient Database for Standard Reference, Mushrooms for Life, Mushrooms Nutritional Value (article),  Antioxidant Properties of Ergothioneine and Total Phenols in Mushroom Extract - Penn State, Facts about Oyster Mushrooms