Mushrooms are a low-calorie food that contains many essential nutrients. Edible mushrooms can be found in the wild or farm grown. Mushrooms are actually fungi and not vegetables, although they can be compared to vegetables in nutritional content and health-promoting qualities. Mushrooms are sources of protein, vitamins, minerals and other substances that may help reduce your risk of many health conditions.
Fat Content
Mushrooms are essentially a fat-free food; 1 cup of mushrooms has only around 0.30 g of fat and mostly healthy, polyunsaturated fatty acids. Cut calories and fat in your meals and use grilled or sauteed mushrooms to replace some of your high-fat and high-calorie side dishes, such as pasta, french fries or mash potatoes.
Protein
Mushrooms are a lean and cholesterol-free source of protein. Mushrooms contain nearly 3 g of protein per cup. The U.S. Department of Agriculture Dietary Guidelines for Americans 2010 recommends you get 10 to 35 percent of your daily calories from protein. Lean protein sources, such as mushrooms, are recommended as a part of a healthy diet and to maintain or to lose weight.
Carbohydrates and Fiber
Mushrooms contain only small amounts of carbohydrates. One cup has around 3 g of carbs and 1 g of dietary fiber. Fiber is essential for healthy bowel function and can help prevent cardiovascular disease, type 2 diabetes and obesity. The daily recommended intake for fiber is 25 g for women and 38 g for men.
Vitamins and Minerals
Mushrooms contain many vitamins and minerals essential for your health. Mushrooms provide approximately 10 percent or more of your recommended daily allowances of the minerals iron and phosphorous as well as the vitamins thiamin, niacin, panthoenic acid and vitamin B6. In addition, mushrooms contain over 10 percent of your daily need of selenium, a mineral and an antioxidant. Antioxidants help protect your cells against free radicals that can damage cells and increase your risk of heart disease and cancer.
Cancer Prevention
Eating mushrooms may help reduce your risk of cancer. A study published in the "International Journal of Cancer" in 2008 found that women who consumed 1/3-oz serving of fresh mushrooms every day were 64 percent less likely to develop a tumor. However, more research is needed to verify these findings.
Cholesterol
Mushrooms contain plant sterols called campesterols. Plant sterols are cholesterol-like substances that have health benefits to humans. According to an article published in the "Mayo Clinic Proceedings," plant sterols can lower your blood low-density lipoprotein, or bad cholesterol, concentration and help prevent cardiovascular disease.
Risks
Many varieties of wild mushrooms are unpalatable, poisonous or even deadly. Never pick, smell or eat any mushroom you do not recognize or if you are unsure about its safeness.
References
- U.S. Department of Agriculture: Nutrient Data Laboratory
- "Mayo Clinic Proceedings"; Efficacy and Safety of Plant Stanols and Sterols in the Management of Blood Cholesterol Levels; Martijn B. Katan, et al.; 2003
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- Council for Responsible Nutrition; Recommended Intakes of Vitamins and Essential Minerals; Annette Dickinson; June 2002
- MedlinePlus: Antioxidants
- "The Telegraph"; Eating Mushrooms Daily May Cut Breast Cancer Risk by Two Thirds; March 2009
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