Mushrooms are an underrated superfood. While many people focus on the health benefits of healthy foods like fruits and vegetables, the lowly mushroom often gets ignored; however, the nutrient-packed mushroom can stand toe to toe with any nutrition powerhouse, including blueberries or broccoli. Packed with anti-oxidants, vitamins and minerals, mushrooms are a healthy addition to any diet.
Micronutrients
Micronutrients are nutrients from food your body can't make and, therefore, are needed from dietary sources. Mushrooms are an excellent source of essential B-vitamins, including riboflavin, niacin and folate, the nonprofit Mushrooms Canada reports. B-vitamins are important for cell reproduction for your body's metabolism. Shiitake mushrooms -- a species of mushrooms from Japan -- are one of the few plant sources of vitamin D. Mushrooms Canada adds that mushrooms are rich in essential minerals, including copper and selenium and potassium.
Macronutrients
Macronutrients are calorie-containing nutrients, which include carbohydrates, protein and fat. Mushrooms have a healthy macronutrient composition that's similar to fresh vegetables.
Mushrooms are naturally low in dietary fat and rich in dietary protein and fiber. According to the USDA Nutrient Database, a single serving of enoki mushrooms contains less than a half g of dietary fat and more than 2 g of dietary fiber. Dietary fiber is important for healthy bowel movements, controlling blood sugar levels and reducing the risk of diverticulosis. In addition to mushrooms, oatmeal, legumes and nuts are low-fat sources of dietary fiber.
Anti-oxidants
Anti-oxidants are nutrients found in plant foods that seek and destroy free radicals -- deformed molecules that attack and damage healthy tissue. Mushrooms are an excellent source of potent anti-oxidants, according to a research paper published in the May 2007 issue of "Food Chemistry." It was discovered that the anti-oxidant activity in many species of mushrooms was similar to nutrient-rich vegetables, including bell peppers, broccoli and carrots. Other anti-oxidant-rich foods to consider adding to your diet include black beans, fresh berries and whole grains.
Considerations
While mushrooms are healthy, check with your doctor before including mushrooms into your daily diet. There are dozens of species of edible mushrooms to choose from, including shiitake, oyster, portabello and porcini. Mushrooms can be incorporated into your diet by adding them to soups and salads, grilling them and incorporating them into dinner dishes such as lasagna.
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