MUSHROOMS HEALTH BENEFITS AND NUTRITITON FACTS

Posted in MUSHROOMS HEALTH BENEFITS AND MINERALS

 

Mushrooms

Nutrition data

All figures below are expressed per 70 g  edible portion.

PRINCIPLE

NUTRIENT VALUE

Energy (Calories)

15  Cal Kcals/Calories

Water

64.7 g

Protein

2g

Fat

0g

Carbohydrates

2g

Starch

~

Sugar

1g

Fibre

1g

Alcohol

~

Saturated fatty acids

0.0g

Polyunsaturated fatty acids

0.0g

Trans fatty acids

~

Cholesterol

0g

VITAMINS

Vitamin A

0.0IU

Retinol Equivalent

~

Vitamin D

12.6IU

Vitamin E

0.0mg

Vitamin K1

0.0mg

Thiamin

0.1 mg

Riboflavin

0.3mg

Niacin

2.5 mg

Niacin Equivalent

~

Vitamin B6

0.1 mg

Vitamin B12

0.0 mcg

Folate

11.2 mcg

Pantothenate

1.0mg

Biotin

~

Vitamin C

~

MINERALS

Sodium

3.5mg

Potassium

223mg

Calcium

2.1 mg

Magnesium

6.3 mg

Phosphorus

60.2 mg

Iron

0.3mg

Copper

0.2 mg

Zinc

0.4 mg

Chloride

~

Manganese

0.0 mg

Selenium

6.5mcg

Iodine

~

 

Health benefits of  Mushrooms

Weight management: One study2, 3 found that substituting red meat with white button mushrooms can help enhance weight loss. Obese participants with a mean age of just over 48 years ate approximately one cup of mushrooms per day in place of meat. The control group ate a standard diet without mushrooms.

At the end of the 12-month trial, the intervention group had lost an average of 3.6 percent of their starting weight, or about seven pounds. They also showed improvements in body composition, such as reduced waist circumference, and ability to maintain their weight loss, compared to the control group.

Improved nutrition: One dietary analysis found that mushroom consumption was associated with better diet quality and improved nutrition.

Increasing vitamin D levels through your diet: Consuming dried white button mushroom extract was found to be as effective as taking supplemental vitamin D2 or D3 for increasing vitamin D levels (25-hydroxyvitamin D).

Improved immune system function: Long chain polysaccharides, particularly alpha and beta glucan molecules, are primarily responsible for the mushrooms' beneficial effect on your immune system. In one study, adding one or two servings of dried shiitake mushrooms was found to have a beneficial, modulating effect on immune system function. Another study done on mice found that white button mushrooms enhanced the adaptive immunity response to salmonella.

MUSHROOMS RECIPES

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