Why Add Mushrooms to Your Diet

September is National Mushroom Month. Many recipes I prepare call for mushrooms. But rarely do I think to include them in favorites that don’t list them among the recipe ingredients. That’s a mistake. Mushrooms are beneficial in many ways and can be a part of any healthy diet.

In a study published in the Journal of Nutrition, rats fed a high-fat diet showed fewer signs of atherosclerosis when researchers added portabella and shiitake mushrooms. Future studies may determine if the effect proves true in humans.

Mushrooms contain the minerals, selenium, potassium, copper, iron, and phosphorus. Some reasons to include them in the diet are because they 1) have high concentrations of the antioxidants ergothioneine and glutathione which protect cells, 2) may have some preventive effect on the neurological diseases Parkinson’s and Alzheimer’s, 3) may boost memory and reduce mild cognitive decline, 4) improve heart health by substituting for portions of red meats, 5) strengthen bones by converting ergosterol into vitamin D when skin is exposed to sunlight, and 6) increase energy because of rich amounts of B-vitamins which help cells convert glucose into energy.

Benefits may go beyond these assets. Mushrooms can be used freely in many dishes because of texture and flavor. But they are so much more because they are:

• low in calories
• fat-free and therefore cholesterol-free
• gluten-free
• low in sodium

Mushrooms are fungi, but their characteristic nutrient content qualifies them to be categorized along with vegetables. The Mushroom Council states that they are wholesome, enjoyable foods that can help fill a void when we fail to eat enough vegetables.

Proponents of including mushrooms in the next Dietary Guidelines for Americans point out advantages because of their properties. These advocates support the concept of “The Blend,” the addition of mushrooms to dishes such as hamburger. Mushrooms enhance flavors due to their distinctive natural unami, and they create a more nutritious product. Such mixtures lower dietary fat and adds vegetable equivalents to the diet, especially significant for school children. Mushrooms can be a healthy asset and improve flavor in sauces, egg dishes (scrambled, omelets, quiche), salads, and meat mixtures (meatloaf, chili, burgers, etc.).

While mushrooms supply numerous nutrients for a healthy body, they are not a panacea. Studies on animals and insects look promising, but it is not a given those results will work in humans. Enjoy them for what they are ─ a delightful food to add for a healthy and tasty diet.

 

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Why Eat Mushrooms?

September is National Mushroom Month. Mushrooms add a pleasant touch and taste to many dishes, but they provide so much more. These unique food items constitute a class of their own. Mushrooms are fungi that are commonly placed into the vegetable category because of their nutritive value.

What do you know about this distinctive food?

• Mushrooms are one of few foods in the American diet that is a natural source of Vitamin D.
• They are naturally high in umami, the fifth taste sense along with salty, sweet, bitter, and sour.
• They are low in sodium and calories.
• Antioxidants in mushrooms help the immune system.

Mushrooms can be used in varied ways to help increase the nutritional value of many dishes. Consider these tips.

• Replace part of the ground beef in dishes with mushrooms to lower fat and calories.
• Replace sour cream and cheese on that baked potato with sautéed mushrooms with herb seasonings.
• Make dishes more filling and increase the flavor with the addition of mushrooms.
• Add spinach and mushrooms to scrambled eggs to increase vegetable portions in your diet.

Mushrooms are versatile as an ingredient or served as a side dish in place of vegetables. They are wholesome and rich in B vitamins and minerals, especially selenium which works as an antioxidant to protect body cells. Mushrooms contain about as much potassium as a small banana.

Mushrooms have shown potential in decreasing tumor growth in cancer. They help with weight loss because they are low in calories yet give a sense of fullness. They also blend well with many foods, especially meats.

The most popular mushroom is the white button. It makes up about 90% of mushrooms consumed. It has a mild flavor which intensifies with cooking. Other varieties include:

• Crimini:     Richer and deeper in flavor. Great with wild game, beef, and mixed with cooked vegetables. High in antioxidants and low in calories with about 23 calories per serving.
• Portabella: Deep meat-like texture and flavor. Often served as appetizers, entrees, or as side dishes.
• Maritake:   Rippled and fan-shaped, called “Hen of the Woods.” Distinctive aroma with a woodsy taste.
• Shiitake:    Needs to be cooked before eating. Brownish color with a meaty texture and rich, woodsy flavor. Slightly higher in calories with about 41 calories per serving.
• Other choices with mild flavors include Enoki, Oyster, and Beech.

While most of us use mushrooms in favorite dishes, increasing the use may result in greater physical well-being when used in place of high sodium or fatty foods. At the same time, substitutions just may help us as we combat our personal battle with excess body fat.

Before September fades away, resolve to add this nutritious and versatile food to your meals.

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