Nutrient composition -Monday, May 5, 2014
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 carbohydrates. B vitamins also play an important role in the nervous system.
- Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system.
- Riboflavin helps maintain healthy red blood cells.
- Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly.
- Mushrooms are also a source of important minerals:
- 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 aging. It also has been found to be important for the immune system and fertility in men. 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 serving. 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 mushrooms.
- Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy.
- 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 98-376 mg of potassium per 84 gram serving, which is 3-11 percent of the Daily Value.
- 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 effective.