Scientists have determined an additional good reason to consume far more mushrooms. New investigate , revealed in Meals Science & Nutrition (January 2021) located that including a mushroom serving to the diet plan greater the ingestion of various micronutrients, together with shortfall vitamins and minerals this kind of as vitamin D, without any enhance in calories, sodium or fats.
Dr. Victor L. Fulgoni III and Dr. Sanjiv Agarwal modeled the addition of mushrooms to Nationwide Well being and Nutrition Evaluation Survey (NHANES) 2011-2016 dietary data looking at a composite of white, crimini and portabella mushrooms at a 1:1:1 ratio a single circumstance including UV-gentle uncovered mushrooms and one circumstance like oyster mushrooms for both of those 9-18 a long time and 19+ many years of age centered on an 84g or ½ cup equivalent serving.
Critical findings consist of:
- Incorporating an 84g serving of mushrooms enhanced various shortfall vitamins together with potassium and fiber. This was accurate for the white, crimini and portabella 1:1:1 mix and the oyster mushrooms.
- The addition of a serving (84 g) of mushrooms to the diet regime resulted in an enhance in dietary fiber (5%-6%), copper (24%-32%), phosphorus (6%), potassium (12%-14%), selenium (13%-14%), zinc (5%-6%), riboflavin (13%-15%), niacin (13%-14%), and choline (5%-6%) in each adolescents and grownups but had no effects on calories, carbohydrate, unwanted fat or sodium.
- When normally consumed mushrooms are exposed to UV-mild to provide 5 mcg vitamin D per serving, vitamin D intake could meet and slightly exceed the proposed day by day benefit (98% – 104%) for each the 9 -18 12 months and 19+ 12 months teams as nicely as minimize inadequacy of this shortfall nutrient in the population.
- A serving of UV-gentle uncovered frequently eaten mushrooms lowered population inadequacy for vitamin D from 95.3% to 52.8% for age team 9-18 decades and from 94.9% to 63.6% for age team 19+ a long time.
This research validated what we previously realized that incorporating mushrooms to your plate is an effective way to attain the nutritional aims determined by the DGA. Knowledge from surveys these kinds of as NHANES are made use of to assess dietary position and its affiliation with health promotion and sickness prevention and guide with formulation of nationwide standards and community well being plan (CDC, 2020).”
Mary Jo Feeney, MS, RD, FADA, Nourishment Investigate Coordinator, Mushroom Council
Mushrooms are fungi – a member of the third meals kingdom – biologically distinct from plant and animal-derived foods that comprise the USDA food items designs nonetheless have a exclusive nutrient profile that supplies vitamins frequent to each plant and animal food items.
Whilst classified into foodstuff grouping methods by their use as a vegetable, mushrooms’ increasing use in principal entrees in plant-forward diet programs is growing, supporting consumers’ efforts to follow food items-centered nutritional direction suggestions to lessen intake of energy, saturated fatty acids, and sodium even though expanding ingestion of less than-consumed vitamins and minerals together with fiber, potassium and vitamin D. Usually grouped with greens, mushrooms present several of the nutrient characteristics of make, as perfectly as attributes far more usually uncovered in meat, beans or grains.
According to the USDA’s FoodData Central , 5 medium uncooked, white mushrooms (90g) incorporate 20 energy, 0g unwanted fat, 3g protein and are incredibly minimal in sodium (0mg/<1% recommended daily value). Few foods naturally contain vitamin D, and mushrooms are unique in that they are the only food in the produce aisle that contain vitamin D. Specifically, one serving of raw, UV-exposed, white (90g) and crimini (80g) mushrooms contains 23.6mcg (118% RDA) and 25.52mcg (128% RDA) of vitamin D, respectively.
Mushrooms are one of the best dietary sources of sulfur-containing antioxidant amino acid ergothioneine and tripeptide glutathione Ergothioneine and glutathione contents in mushrooms depends upon the mushroom varieties, and oyster mushrooms contain more amounts of these sulfur-containing antioxidants than commonly consumed mushrooms: white button, crimini, or portabella mushrooms. The addition of a serving of commonly consumed mushrooms and oyster mushrooms would be expected to add 2.24 and 24.0 mg ergothioneine, respectively, and 3.53 and 12.3 mg glutathione, respectively, to the NHANES 2011-2016 diets based on published literature values.
At this time, the USDA FoodData Central database does not include analytical data on ergothioneine. However, the Mushroom Council is currently supporting research to analyze mushrooms for bioactives/ergothioneine for possible inclusion in USDA FoodData Central database.
More research from the mushroom council still to come
With mushrooms growing in awareness and consideration among consumers nationwide, in 2019, the Mushroom Council made a $1.5 million multi-year investment in research to help broaden understanding of the food’s nutritional qualities and overall health benefits.
In addition to the analysis of mushrooms for bioactives/ergothioneine for inclusion in USDA FoodData Central database, additional research projects approved include:
- Health promoting effects of including mushrooms as part of a healthy eating pattern.
- Mushrooms’ relationship with cognitive health in older adults.
- Mushrooms’ impact on brain health in an animal model.
- Nutritional impact of adding a serving of mushrooms to USDA Food Patterns.
Since 2002, the Council has conducted research that supports greater mushroom demand by discovering nutrient and health benefits of mushrooms. Published results from these projects form the basis for communicating these benefits to consumers and health influencers.
Fulgoni, V. L & Agarwal, S., (2021) Nutritional impact of adding a serving of mushrooms on usual intakes and nutrient adequacy using National Health and Nutrition Examination Survey 2011–2016 data. Food Science & Nutrition. doi.org/10.1002/fsn3.2120.