Mushrooms: Nutritional Value of Mushrooms

Mushrooms have been considered as the 'food of the Gods' since ancient times. The Pharaohs of ancient Egypt ate mushrooms as a delicacy and also were of the school of thought that mushrooms had magical powers. Moreover, the Greek considered mushrooms as sources of strength, while the Chinese considered them to have healing properties.

Mushrooms are basically fungi with fleshy and spore bearing, fruiting body. There exist over 14,000 types of mushrooms in the world, of which only 3000 are types of edible mushrooms and 700 have medicinal properties. About 1400 have been identified as poisonous. The term 'mushroom' is generally applied to the edible types of fungi. They are cultivated all through the year and are available in types such as button, cup, flat mushrooms, shiitake, oyster, morchella, crimini and brown caps. Not just the taste and texture, but it is also the high nutritional value of mushrooms that has popularized their consumption across the globe.

Mushrooms Nutrition Facts

Mushroom's nutritional value, can in a nut shell, be stated as good source of dietary fiber, low fat content, no cholesterol, rich in folic acid, nicotinic acid, rich in minerals like potassium, iron, copper, phosphorus and rich in vitamins like B1, B6 and C. They are 80-90% water, however, they furnish the body with more vegetable protein per 100g than most of the vegetables. Moreover, mushrooms are low in sodium and carbohydrates. Let us head into the details of mushroom's nutritional information.

Mushrooms Nutritional Data

Four to five medium sized white mushrooms (100g) contribute to a person's daily value of vitamins, minerals and dietary fiber, necessary for a healthy body and active lifestyle.

Vitamins

Mushrooms contain 0.4 mg of Riboflavin (Vitamin B2) and forms 24% of a person's daily value. It is an essential enzyme required for metabolism of carbohydrates, lipids and amino acids. Vitamin B2 also supports antioxidant protection. Mushrooms also contain 3.6 mg of Niacin, which contributes to 18% of the body's Niacin value. Niacin is essential for energy metabolism and acts as a co-enzyme in fatty acids and carbohydrate metabolism. Around 1.5 mg of vitamin B5 (Panthothenic acid) is present in mushrooms, which contribute to 15% of the daily value. Vitamin B5 plays significant roles in fatty acid and energy metabolism. Mushrooms also contain 0.1 mg of vitamin B6 and vitamin B1 each, which contribute to 5% of the body's daily value. Vitamin B6 helps produce insulin, hemoglobin and infection fighting antibodies. Vitamin B1 on the other hand plays significant roles in carbohydrate metabolism and neural functions. 16.0 mcg of vitamin B9 or folate present in mushrooms contributes to 4% of the body's daily value. Folate works with vitamin B12 to form hemoglobin and build new body cells with RNA and DNA. It also essential for lowering the probability of neural tube defects like spina bifida in developing fetuses.

Minerals

Minerals also play a major role in mushroom's nutritional value. Mushrooms contain 0.3 mg of copper, which contributes to 16% of a person's daily value. Copper helps in energy production and plays a major role in making hemoglobin. Around 9.3 mcg of Selenium is also present, which forms 13% of the daily value. Mushrooms also contain 318 mg of potassium, which is essential for regulation of fluid balance in the body. It is also essential for transmission of nerve impulses and muscle contraction and forms 9% of the daily value. The amount of phosphorus present is 86.0 mg, which is a major component of teeth and bones. It forms 9% of the daily value. Then there is 0.5 mg of iron and zinc each, which contribute to 3% of daily value each. Iron is found in hemoglobin and also is a component of numerous enzymes. Zinc is also a component of insulin, proteins and many enzymes. It also promotes tissue growth and repair. Mushrooms also contain 9.0 mg of magnesium, which contribute to 2% of the daily value. Magnesium is required for maintenance of nerve and muscle cells and is also connected to functions like energy production, protein synthesis and muscle contraction.

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Besides vitamins and minerals, mushrooms are also rich in insoluble as well as soluble dietary fiber. Mushroom's nutritional benefits also encompass promotion of regular and good bowel health. The high dietary fiber content means better bowel movements and less room for high fat and high-calorie choices, thereby resulting in weight loss. Nutritional value of mushrooms have also caused them to become remedies for migraines and mental maladies.