Though dreary in color and unassuming in size, the mushroom boasts a groovy shape and an impressive nutritional repertoire. There are over 10,000 species of mushrooms that exist in the world, all manifesting different shapes and sizes and showcasing sensory fun with their soft and fuzzy coats. The fungi kingdom includes mushrooms such as shiitake, maitake, beech, enoki, oyster, button, cremini and portobello, just to name a few. Raw or cooked, you can prepare and consume them in a variety of ways, ingesting some great nutrition as a result.
Mushrooms are a unique source of vitamin D, a vitamin that is difficult to find in food sources. They contain ergosterol, the precursor to ergocalciferol, otherwise known as Vitamin D2. When exposed to UV light (either via sunlight or a UV lamp), mushrooms convert the ergosterol to ergocalciferol (Vitamin D2). Because mushrooms are usually grown in the dark, the amount of Vitamin D2 may vary greatly. In order to boost Vitamin D2 content in mushrooms, you can slice up the mushrooms, place them in sunlight or by a window for 10-20 minutes, and proceed preparing them as you wish!
Mushrooms also contain antioxidants, wonderful substances that can help protect the body against free radicals, which are unstable atoms that damage cells and accelerate aging. There are many kinds of antioxidants found in foods, but mushrooms contain particularly high amounts of selenium, an essential mineral that acts as an antioxidant as well. Another mineral found in mushrooms (though not an antioxidant) is copper, which lends a hand in making red blood cells, maintaining healthy bones and supplying foundations for solid nerves. Last but not least, potassium, another integral mineral, is found in mushrooms as well. Potassium is essential in heart, muscle and nerve function. Two-thirds of a cup of cooked mushrooms contains as much potassium as one banana!
Another fun fact about mushrooms is that they contain beta-glucans, a type of soluble fiber that can not only support gastrointestinal (GI) regularity, but improve heart health as well. Soluble fiber removes cholesterol from the intestines and throws it out with the trash through bowel movements. This can help lower your LDL (aka “bad”) cholesterol as a result.
Next time you’re in the supermarket looking for something to cook for yourself or your family, consider this funky fungi to incorporate into your meal!
Melissa Papir is a registered dietitian working in long-term care nutrition in Washington Heights, New York. She works with middle-aged to elderly residents to provide nutrition that can help boost their quality of life. She loves to write about nutrition in her spare time. She can be reached at [email protected].
