Vitamins in Mushrooms

Mushrooms are not a vegetable, but rather the fruit body of a fungus. Dozens of varieties of mushrooms are available. They add flavor to pastas, roasted meats and salads; serve as fillings for tarts and quiches; and can be stuffed to serve as an appetizer. Large mushrooms, such as portabellas, may stand in for meat in sandwiches. Mushrooms are very low in calories and contain a number of essential vitamins, making them a healthy addition to any diet.

Vitamins

Mushrooms are a good source of most of the B vitamins, including thiamine, riboflavin, niacin, B6, B12 and folate. Certain mushrooms offer small amounts of vitamin A or vitamin C. The crimini mushroom, for example, offers 40.6 percent of the recommended daily allowance for riboflavin and 26 percent for niacin. Oyster mushrooms offer 1 percent of the RDA for vitamin A, and shiitakes provide 1 percent of the RDA for vitamin C.

Considerations

Vitamin content of mushrooms varies by mushroom type. Crimini mushrooms contain very high concentrations of most of the B vitamins, as well as other nutrients. Portabella mushrooms contain lower amounts of the B vitamins than criminis, but contain more than common white mushrooms. Enoki, straw and maitake mushrooms are other varieties that contain lower concentrations of vitamins.

Other Nutritional Benefits

Mushrooms are extremely low in sodium and have no cholesterol. One cup of white mushrooms contains just 15 calories. Some denser varieties, such as shiitake, are slightly higher in calories. While the concentrations of additional minerals vary according to mushroom type, most contain selenium, copper, potassium, zinc and manganese. The crimini mushroom, for example, offers more than 600 mg of potassium per 5 oz. serving -- more than a banana.

Innovations

Mushrooms grown with exposure to ultraviolet light have higher concentrations of vitamin D, concluded a study in the 2008 issue of the "Journal of Agriculture and Food Chemistry." The mushrooms in the study included shiitake and white button mushrooms, but the U.S. Department of Agriculture reports that white, brown and portabella mushrooms treated with the light may offer at least 100 percent of the recommended intake of vitamin D per 3-oz. serving. Look for specially marked packages that tout a higher vitamin D content -- not all mushrooms are enhanced with ultraviolet light.

Care and Storage

Handle mushrooms carefully so they're not bruised. Store mushrooms in the refrigerator, either covered with a paper towel or in a paper bag. Never wash mushrooms before storing as this can contribute to a faster deterioration. Eat them within five days of purchase, advises the Vegetarian Society. Avoid peeling mushrooms, and use as much of the stalk as possible, as both the stalk and cap contain essential vitamins.