Mushrooms are less colorful than other fruits and vegetables and are often overlooked for their nutritional value as well. Mushrooms are actually very nutrient dense providing a range of many essential minerals, nutrients and antioxidants that include:
• Copper
• B vitamins
• Riboflavin
• Niacin
• Pantothenic acid
• Antioxidants like selenium and ergothioneine
White button mushrooms are an unrecognized source of vitamin D. One serving of 4 to 5 button mushrooms provides 15 IU of vitamin D.
Many Americans do not get enough potassium. Mushrooms have almost 300 milligrams of potassium in each serving. The other good news about mushrooms is that one serving has only 20 calories and zero grams of fat.
Of all the fruits and vegetables, mushrooms leads as a source of the mineral selenium. Selenium forms an antioxidant in the body that may help protect cells from damage. Chronic diseases such as cancer and heart disease may be the result of cellular damage. There are long-term studies going on currently to investigate the potential role of selenium in cancer prevention.
Another natural antioxidant found in mushrooms is ergothioneine. One serving contains about 3 to 4 milligrams of ergothioneine.
What are some easy ways to include mushrooms in our diet?
• Slice and sauté white button mushroom and sprinkle on top of a pizza, or toss into pasta or wrap in a quesadilla
• Combine brown (crimini) mushrooms with beef, poultry or vegetable dishes
• Add enoki mushrooms to sandwiches or soups
• Maitakes have a unique aroma and woodsy flavor, add them to a main dish or side dish meal
• Heated shiitakes provide richness and texture in vegetable dishes and meat-based dishes
How do you select mushrooms?
• Purchase mushrooms that are firm and have a fresh, smooth appearance
• Check to see that the surfaces are “dry,” but not “dried out”
• Mushrooms should appear plump
• A closed veil under the cap indicates a delicate flavor
• A open veil and exposed gills mean a richer flavor
How should you store mushrooms?
• Refrigerate mushrooms in the original package for up to a week
• After opening, store mushrooms in a paper bag for longer shelf-life
• Avoid storing opened mushrooms in airtight containers. Air tight containers will cause condensation and hasten spoilage.
• Never freeze fresh mushroom
• Frozen sautéed mushrooms will keep for up to a month
How do you clean mushrooms?
• Brush off dirt with a damp paper towel or fingers
• Rinse fresh mushrooms briefly under running water and pat dry with a paper towel
• Never soak mushrooms
• Trim the end of the stem before using
Source: American Dietetic Association
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional. I do not sell or promote the products mentioned in this article. The article content is offered as a resource for healthier lifestyles. I am not affiliated with any of the companies mentioned in this article.
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© 2007 Connie Limon All Rights Reserved
By Connie Limon
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