MUSHROOM NUTRITION INFORMATION

Many people enjoy the taste of mushrooms, and some eat mushrooms for the many health benefits they offer. Mushrooms contain healthy nutrients, and some mushrooms have healing properties. This nutrition information may be helpful to anyone interested in reaping the health benefits this little plant has to offer.

The Facts
A mushroom is a fungus that grows in the dark. There are more than 38,000 different types of mushrooms, but not all of them are edible. Some mushrooms lose up to 20 percent of their nutritional value after cooking, but portobello mushrooms and shiitake mushrooms only lose a small amount of nutrients when they are cooked, according to the United States Department of Agriculture's Agricultural Research Service. Mushrooms are a good source of copper and potassium.

Types of Mushrooms
Mushrooms are identified by many different names, and the mushrooms that are more commonly eaten include button mushrooms, which are also called agaricus mushrooms; crimini mushrooms; enoki mushrooms, which are also called enokitake mushrooms; morel mushrooms; porcino mushrooms; portobello mushrooms and shiitake mushrooms. Crimini mushrooms look like button mushrooms, only darker. Enoki mushrooms look like sprouts. Porcino mushrooms grow in different sizes. Portobello mushrooms are very large, and shiitake mushrooms are large and blackish brown.

Features
Many cooks like button mushrooms for their distinctive flavor and their versatility in recipes. Other mushrooms, such as shiitake, are popular because they are believed to be therapeutic. Shiitake mushrooms have been used to help heal cancerous growths. Reishi mushrooms contain antioxidants, and they may boost immunity.

Benefits
Mushrooms contain an impressive amount of copper, which helps create red blood cells. One cup of button mushrooms fried for a few minutes supplies an adult with approximately one-third of the copper recommended for daily consumption. Copper provides free radical protection, helps the body absorb iron and assists in the formation of bone and the clotting of blood.

A cup of portobello mushrooms supplies 20 percent of your daily value of potassium. Potassium helps the heart beat normally, helps balance the fluids in your body and supports the performance of muscles and nerves.

One cup of cooked button mushrooms supplies about 16 percent of the daily value of iron, important for blood and energy, and about 12 percent of your daily value of vitamin C, important to the immune system.

Source: http://www.livestrong.com/article/49360-mushroom-nutrition-information/

The Nutritional Value of Mushrooms

Mushrooms can provide more than just taste and texture for our meals--they actually have a surprisingly high nutritional value also. With more than 14,000 kinds of mushrooms in existence, only 3,000 of those are edible and about 1,400 are actually recognized as poisonous.

Nutrients in Button Mushrooms

White button mushrooms, the popular ones you see in all the grocery stores, have a surprising amount of nutrients including:

Niacin
Riboflavin
Folate
Phosphorus
Iron
Panthothenic Acid
Zinc
Potassium
Copper
Magnesium
Vitamin B6
Selenium
Thiamin

In addition, white button mushroom extract has been found to reduce the size of some cancer tumors and slow down the production of some cancer cells. It is most prominently linked to reducing the risk of breast and prostate cancer.

A Great Weight Loss Food

For those who are always looking for nutritious weight loss foods to pack into our diets, mushrooms are a less well-known option. Mushrooms are low in calories, carbohydrates, fat and sodium. However, like watermelon, they are very high in water content (80 to 90% water) and fiber which makes them a great diet food!

An Excellent Source of Potassium

Most people think bananas are the high potassium food, but it may surprise you to learn that mushrooms out rank bananas on the potassium chart. Potassium helps the body process sodium and lower blood pressure. So people with hypertension or a high risk of stroke can enjoy tremendous health benefits from a regular dose of mushrooms in their diet.

Disease Fighting Properties

All mushrooms are an excellent source of the antioxidant Selenium which works with vitamin E to protect cells from damaging free radicals. Some studies also indicate that antioxidants are some of the best nutrients for preventing and fighting cancers. Like almonds, mushrooms are becoming more popular for their cancer-fighting and disease protecting properties.

Shitake mushrooms in particular are also high in the beta-glucan Lentinan. Lentinan has been linked with strengthening the immune system and helping combat illnesses that attack the immune system like AIDS.

In addition, mushroom extract has been linked to some treatments for both migraines and mental disorders.

A Metabolism Support Nutrient

The human metabolism relies on a healthy dose of protein, fiber and vitamin B to keep it functional and robust. Mushrooms rank high in all three of these metabolism-supporting nutrients.

A Great Source of Heart-Healthy Copper

Copper is one of the less talked about minerals that is essential to the body, but that the body can not make on its own. Copper has properties that help protect our cardiovascular system, and just one small serving of mushrooms contains more than 20 percent of the copper we need daily.

With our fast-paced lifestyles and the highly processed foods we may frequently find ourselves eating in haste, the magnesium, potassium, phosphorus and selenium nutrients found in a single dish of mushrooms can really make up for some of the deficiencies we struggle to combat in our diets.

Source: http://www.fitday.com/fitness-articles/nutrition/calories/the-nutritional-value-of-mushrooms.html#b