Just add mushrooms: make food more nutritious

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Image: New research has found that the inclusion of mushrooms in the diet increases intake of several micronutrients, including nutritional deficiencies without a deficiency in vitamin D, such as calories, sodium. Excess

Sincerely: Mushroom Council

February 1, 2021 – Researchers identify another good reason to eat more mushrooms. New research published in Food science and nutrition (January 2021) found that adding a mushroom serving to the diet increased the amount of many micronutrients, including meager nutrients, without an increase in vitamin D, such as calories, sodium, or fat.

Dr. Victor L. Fulgouni III and Drs. Sanjeev Aggarwal looked at the overall appearance of white, Crimini and Portaby mushrooms at 1: 1: 1 in addition to mushrooms for the National Health and Nutrition Examination Survey (NHANES) 2011-2016. Ratio; A landscape including UV-light exposed mushrooms; And a scenario in which and४ ji or. Cups include oyster mushrooms for ages 9–17 years and 19+ years of age, depending on the equivalent serving.

Key findings include:

  • The inclusion of 84g serving of mushrooms increased many deficient nutrients including potassium and fiber. This was true for white, Crimini and Portabella 1: 1: 1 mix and oyster mushrooms.
  • Dietary fiber (5% –6%), copper (24% –32%), phosphorus (6%), potassium (12% –14%) are increased in addition to one serving (84 g) of mushrooms in the diet. , Selenium (13% –14%), zinc (5% –6%), riboflavin (13% –15%), niacin (13% –14%), and choline (5% –6%) in both adolescents and Adults; But there was no effect on calories, carbohydrates, fats or sodium.
  • When exposed to UV-light to provide 5-mcg of vitamin D per serving to commonly consumed mushrooms, the recommended daily value (9–18 years and 19+ years) for groups of vitamin D intake ( 98% – 104%). This reduction in population along with reducing nutrient insufficiency.
  • Population insufficiency for vitamin D in a commonly consumed UV-light serving mushroom decreased from 95.3% to 52.8% for the 9–18 year olds and 94.9% to 63.6% for the age group 19+ years.

Merry, Jodi, MD, RD, FADA and Nutrition Research Coordinator of the Mushroom Council said, “This research confirmed that we already knew that adding mushrooms to your plate was an effective way to reach the dietary goals identified by the DGA is.” “Data from surveys such as NHANES are used to assess nutritional status and its association with health status and disease prevention, and to assist in the formulation of national standards and public health policy (CDC, 2020).”

Mushroom is a fungus – a member of the Third Food Kingdom – biologically distinct from plant and animal-derived foods that include USDA food patterns, yet has a unique nutrient profile that provides nutrients to both plant and animal foods is. Although classified by their use as a vegetable in food agglomeration systems, the increased use of mushrooms primarily in plant precursors led to food-based dietary guidance for consumers’ calories, low intake of saturated fatty acids Supporting efforts to follow recommendations. And while increasing the amount of low-consumption nutrients, including fiber, potassium, and vitamin D, often grouped with vegetables, mushrooms provide many of the qualities of yield nutrients, as well as more commonly found in meat, beans, or grains Provides outgoing qualities.

According to USDA’s FoodData Central, 5 medium raw, white mushrooms (90g) contain 20 calories, 0g fat, 3g protein and are very low in sodium (0mg /)

Mushrooms are one of the best dietary sources of sulfur-containing antioxidant amino acids ergotothyronine and the tripeptide glutathione ergothyronine, and the glutathione content in mushrooms depends on mushroom varieties, and more of these sulfur-containing antioxidants than mushrooms commonly consumed in oyster mushrooms The quantity is:, Crimini, or Portabella Mushroom. In addition to a serving of commonly eaten mushrooms and oyster mushrooms, one would be expected to add 2.24 and 24.0 mg of ergothothynine, and 3.53 and 12.3 mg of glutathione, respectively, to the NHANES 2011–2016 diet based on published literature values, respectively.

At this time, the USDA FoodData Central database does not include analytical data on ergotothyronine. However, the Mushroom Council is currently supporting research to analyze mushrooms for bioactives / ergotothyronine for possible inclusion in the USDA FoodData Central database.

Mushroom Council still has more research to come

With the mushroom growth in awareness and consideration among consumers nationwide, in 2019, the Mushroom Council made a multi-year investment of $ 1.5 million in research to help understand the nutritional properties and overall health benefits of food.

In addition to the analysis of mushrooms for bioactive / ergotothyronine for inclusion in the USDA FoodData Central Database, additional research projects approved include:

  • Health promoting effects including mushrooms as part of a healthy eating pattern.
  • The relation of mushrooms with cognitive health in older adults.
  • Effect of mushrooms on brain health in an animal model.
  • Nutritional effect of adding a serving of mushrooms to USDA food patterns.

Since 2002, the council has conducted research that supports greater demand for mushrooms by exploring the mushroom’s nutritional and health benefits. The published results of these projects form the basis for communicating these benefits to consumers and health-affected people.


For more nutritional information, recipes and other links funded by the Mushroom Council, visit mushroomcatalog.org.

Intake data from NHANES are self-reported that depend on memory and are therefore subject to reporting bias. The results presented are based on modeling to evaluate the maximum effect of adding mushrooms and may not reflect actual individual dietary behavior; However, such modeling provides a technique to test the potential nutritional effects of dietary guidance.

About Mushroom Council

The Mushroom Council is made up of fresh market producers or importers, who average over 500,000 pounds of mushrooms produced or imported annually. The Mushroom Program is authorized by the Mushroom Cultivation, Research and Consumer Information Act of 1990 and is administered by the Mushroom Council under the supervision of the Agricultural Marketing Service. Research and promotion programs help expand, maintain, and develop markets for individual agricultural commodities in the United States and abroad. These industry self-help programs are requested and funded by the industry groups they serve. For more information, visit mushroomcatalog.org.

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