[sws_yellow_box box_size=”300″]Contents: What vitamin do mushroom have? Health benefits of mushroom. Negative effects of mushroom. How to cook mushroom healthy?[/sws_yellow_box]Mushrooms are not exactly categorized as vegetables. They don’t have any roots or seeds and don’t even need light to grow. It is part of the fungus family.
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They are found all over the world and admired by different people from various cultures Mushrooms which are grown can be poisonous or non-poisonous. The non-poisonous, or edible, mushrooms are found on rich pastures all over the world and they are also very frequently cultivated. Since not everyone can tell if they are poisonous or non-poisonous, they are available in canned varieties since scientific people are asked to do this job. Mushrooms are rich in proteins, and that is their entire nutritional value.
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Mushrooms contain proteins, carbohydrates, vitamins, trace elements, beta-glucans (sugar molecules) and naturally occurring plant compounds like sterols, phenols, and terponoids, which are all known to have health benefits.
Mushrooms may also be a good source of Vitamin D, which is not found in many food sources. They contain a compound called ergosterol that converts to Vitamin D when exposed to sunlight. A very popular mushroom variety, white or button mushrooms (Agaricus bisporus) has been found to contain an abundance of ergosterol. So, mushrooms that have been exposed to ultraviolet light under controlled conditions contain high levels of Vitamin D. Internationally, mushroom growers are exposing their mushrooms to UV light to increase Vitamin D levels.
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What vitamins do mushrooms have?
Vitamin D
While many food staples are fortified with vitamin D, mushrooms are the only non-animal food product with naturally occurring vitamin D, according to the National Institutes of Health Office of Dietary Supplements. Cultivated mushrooms, which aren’t typically exposed to natural light, often have significantly less vitamin D,. Once exposed, a 3.5 oz. serving of these mushrooms provides 100 percent of the recommended dietary allowance of vitamin D. Vitamin D is essential to calcium absorption, bone growth and remodeling, and neuromuscular and immune function.
Biotin
A 3.5 oz. serving of mushrooms provides 30 percent of the RDA of biotin, or vitamin B7, a water-soluble B-complex vitamin necessary for carbohydrate metabolism and fat synthesis.
Niacin
A serving of three button mushrooms offers 23 percent of the RDA of niacin, another water-soluble B-complex vitamin also known as vitamin B3. Niacin helps release energy from food, regulates digestion and appetite and promotes healthy skin and nerves.
Pantothenic Acid
A serving of three button mushrooms also contains 20 percent of the RDA of pantothenic acid, or vitamin B5, which is essential to energy and hormone production.
Riboflavin
Riboflavin, or vitamin B2, is vital to energy production, vision and healthy skin. Mushrooms also contain trace amounts of vitamin B12, vitamin C and folate. Mushrooms are currently the only known natural non-animal product food source of riboflavin
Health Benefits
Cholesterol Levels: Mushrooms themselves provide you with lean proteins as they have zero cholesterol, fats and very low carbohydrates. The fiber and certain enzymes in them also help lower cholesterol level. Moreover, the high lean protein content in mushrooms helps burn cholesterol when they are digested.
Breast Cancer & Prostrate Cancer: Mushrooms are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects. Out of these two, linoleic acid is particularly helpful in suppressing effects of estrogen. This estrogen is the prime reason for breast cancer in women after menopause. The Beta-Glucans, on the other hand, inhibit growth of cancerous cells in cases of prostrate cancer. Selenium in mushrooms is very effective in inhibiting cancerous cells.
Diabetes: Mushrooms can be an ideal low energy diet for diabetics. They have no fats, no cholesterol, very low carbohydrates, high proteins, vitamins and minerals, a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help breaking down of sugar or starch of the food. Again, they are known to contain certain compounds which help proper functioning of liver, pancreas and the other endocrinal glands, thereby promoting formation of insulin and its proper flow. Diabetics often suffer from infections, particularly in their limbs, which tend to continue for long. The natural antibiotics in mushrooms can help protect them from this dreaded situation too.
Immunity: Ergothioneine, a powerful anti oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity. Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms) which inhibit microbial and other fungal infections. They also help heal ulcers and ulcerous wounds and protect them from infections. A good combination of vitamins A, B-Complex and C, found in mushrooms also strengthens immune system.
Weight Loss: Would you believe me if I say that a totally lean protein diet is ideal for losing fat and building muscle mass? Perhaps no! But it is true. A lot of fats are burnt to digest (break-down) proteins in the food, more so when the protein is accompanied by a very low carbohydrate, zero fats and cholesterol and a good amount of fiber. This is exactly what mushrooms offer.
Other Benefits: Mushrooms are the only vegetable and the second known source (after cod liver oil) to contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (benefits in anemia), potassium (very good for lowering blood pressure), copper (anti bacterial) and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant). The best source of selenium is animal proteins. So, mushrooms can be the best choice for vegetarians to obtain selenium.
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