An increasing number of people today are committed to eating vegan or vegetarian diets and many more are interested in eating vegetarian dishes at least some of the time. Mushrooms offer a unique array of nutrients that can be hard-to-get for vegans and vegetarians because they are nonexistent or rare in other plant foods, including:
- Ergothioneine—Ergothioneine, found in very few foods, is a unique antioxidant and cellular protector in the body, neutralizing strong oxidants. Ergothioneine may have beneficial effects in many of the inflammatory diseases. For example, research suggests it may help guard against plaque depositing on the inner most layer of arterial walls.
- CLA—Conjugated linoleic acid–Mushrooms are one of the very few non-meat sources of CLA, which is usually found in beef, lamb and dairy. CLA, a compound noted in some of the breast cancer studies, has been shown to block aromatase, a protein necessary for producing estrogen in women.
- Vitamin D–Mushrooms are the only fruit or vegetable source of vitamin D, a nutrient many people fall short on. Vitamin D, which helps boost bone health, is hard to find naturally in foods (just mainly in fish and egg yolk). The amount in a serving of mushrooms is almost as much as the amount in one egg yolk—20 international unites—but research suggests sunlight or ultraviolet light boosts the amount in mushrooms. One study found that exposure to five minutes of UV light may boost Vitamin D levels in a serving (4 to 5 white button mushrooms) from 4 percent of the Daily Value to as much as 100 percent (400 IU). How it works: Similar to what happens when human skin is exposed to sunlight, the plant sterol in mushrooms, ergosterol, converts to vitamin D2 when mushrooms are exposed to sunlight or UV light during growth or processing.
- Selenium –Mushrooms are one of the richest sources of selenium in the produce aisle! Selenium is mainly found in seafood, animal-based food and grains. One serving of mushrooms (1/2 cup cooked) contributes about 11 mcg of selenium—about 20% of the Recommended Daily Allowance. Selenium may play a role in the immune system and the prevention of some cancers and possibly heart disease.
- Vitamin B-12 –Usually only found in animal derived foods, B-12 has been found in varying amounts, particularly in the outer peel, in mushroom samples. Researchers suspect B-12 is produced in varying amounts by healthy bacteria on the surface of fresh mushrooms.
Disclaimer: Larger double blind placebo controlled human studies are required before clear effects of mushrooms on human health outcomes can be substantiated.
Sustainability Notes:
– Grown indoors
– Available year round
– Mushrooms are grown locally in most states across the country
– Mushrooms grow quickly and require very few resources (water or nutrients) to grow
