Commonly considered a vegetable, mushrooms are actually a fungus, and they are delicious and nutritious. Often added to a salad or served as a side dish, mushrooms are rarely acknowledged as a source of many health-promoting nutrients, including vitamins and minerals, which have been linked to decreased risk of chronic diseases.
Nutrient Density
Nutrient density is the term used to describe the concentration of nutrients per calorie offered by a given food. In his book "Eat for Health," Dr. Joel Fuhrman ranks a variety of foods based on their nutrient density, and mushrooms score 134, which is higher than most fruits including blueberries and raspberries, some vegetables, and all meat, eggs and dairy products. In fact, Fuhrman includes mushrooms among the foods so nutrient-dense and low-calorie that they can be eaten in unlimited quantities.
Vitamins
Crimini mushrooms are high in many vitamins, including riboflavin, niacin and vitamin B-5,
a vitamin essential for metabolism. They are very good sources of other B vitamins, including B-1 and B-6, and a good source of folic acid, which is involved in the proper function of red blood cells and in the synthesis of DNA.
Minerals
Mushrooms are an excellent source of many minerals, including selenium, a powerful antioxidant, in addition to potassium and phosphorous. One 5 oz serving provides 35 percent of the daily value of copper. They are a very good source of manganese and zinc, which regulates nerve impulses and hormone release, and a good source of calcium and iron.
Varieties
Many varieties of mushrooms are available at your local market, including crimini mushrooms, which are similar in appearance to white button mushrooms, but with a darker coffee color, deeper flavor and greater nutrient density. Portobello mushrooms are large and meaty, making them suited to be served as entrees. Porcini mushrooms have a long, fleshy stalk and pores on the underside of their cap, while oyster mushrooms have a tender, velvety texture.
Serving Suggestions
Mushrooms are tasty sliced and added to salads, or as a companion to carrots and celery next to your favorite dip. Since important nutrients can be destroyed or diminished by overcooking mushrooms, it is healthiest to saute them for a few minutes. Use veggie broth instead of oil, which when heated can produce cancer-causing chemicals, and try them with garlic or onions.
References
- "Eat to Live"; Joel Fuhrman, M.D.; 2005
- "Eat for Health"; Joel Fuhrman, M.D.; 2008
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