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Mushrooms What the Science Says About Mushrooms’ Health Benefits References a GUIDE TO

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Mushrooms What the Science Says About Mushrooms’ Health Benefits References a GUIDE TO PoPular MushrooMs What the science says about MushrooMs’ health benefits references A GUIDE TO WHITE/WHITE BUTTON For thousands of years, Eastern cultures have revered 1 U.S. Department of Agriculture and U.S. Department of Health and mushrooms’ health benefits.10 Mushrooms have long been Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, The most popular mushroom. celebrated as a source of powerful nutrients, but they Washington, DC: U.S. Government Printing Office, December 2010. Mushroom In fact, they represent about can also help Americans meet the dietary and vitamin D 2 IOM (Institute of Medicine). 2010. Dietary Reference Intakes for Calcium 90 percent of mushrooms NUTRITION recommendations set forth in the Dietary Guidelines for and Vitamin D. Washington, DC, National Academies Press. consumed in the United States. 2 Americans 2010 and Institute of Medicine’s Dietary Reference 3 Robers JS, Teichert A, McHugh TH. Vitamin D Formation from Post- Intakes for Calcium and Vitamin D, respectively. Harvest UV-B Treatment of Mushrooms (Agaricus bisporus) and Retention During Storage. J Agr Food Chem 2008;56:4541-4544. 4 U.S. Department of Agriculture, Agricultural Research Service, USDA CRIMINI To read research about mushroom nutrition, including antioxidants, vitamin D, sodium as well as studies on Nutrient Data Laboratory. 2010. USDA National Nutrient Database for Standard Reference, Release 23. www.ars.usda.gov/nutrientdata. Though similar in appearance to mushrooms and cancer, weight management and immunity, white buttons, criminis have a 5 Department of Nutrition, Harvard School of Public Health, and The visit www.mushroominfo.com/benefits. Culinary Institute of America. Tasting Success with Cutting Salt. Publication. light tan to rich brown cap and a President and Fellows of Harvard College and The Culinary Institute of firmer texture. Mushrooms Every Day, America, 2010. Print. 6 United States. Department of Health and Human Services. Office of Every Way Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheet: Selenium. http://ods.od.nih.gov/factsheets/selenium.asp. PORTABELLA/PORTOBELLO • Bring your favorite cuisine to life by adding mushrooms! 7 Martin KR. The bioactive agent ergothioneine, a key component of A larger relative of crimini. They add rich flavor to breakfast, lunch and dinner; and dietary mushrooms, inhibits monocyte binding to endothelial cells characteristic of early cardiovascular disease. J Med Food 2010;13:1340-6. They have tan or brown caps along with significant nutritional benefits. and measure up to six inches 8 Cheskin L, Davis L, Lipsky L, et al. Lack of energy compensation over 4 • Slice and sauté white button mushrooms to top a pizza, days when white button mushrooms are substituted for beef. Appetite in diameter. toss in pasta or wrap in a quesadilla. And the best part, 2008;51:50-57. one cup is only 15 calories! 9 Chen S, Oh SR, Phung S, et al. Anti-aromatase activity of phytochemicals • Combine earthy flavored and hearty-textured crimini in white button mushrooms. Cancer Res 2006; 66:12026-34. MAITAKE mushrooms with poultry, fish or beef dishes. 10 Change R. Functional Properties of Edible Mushrooms. Nutr Rev 1996;54:91-93. Appear rippling and • Marinate and grill a meaty portabella and serve on a bun for a great-tasting burger alternative. fan-shaped, without caps. FOR MORE INFORMATION, CONTACT: They are also called • Round out the richness of a main dish or side with “Hen of the Woods.” shiitakes or maitakes, which have a unique aroma and [email protected] woodsy flavor. www.mushroominfo.com SHIITAKE Tan to dark brown and have broad, umbrella-shaped caps, wide open veils, tan gills and curved For additional nutrition information or to receive news, stems that should be removed. recipes and blogs from the Mushroom Council, visit www.mushroominfo.com and follow the They have a meaty texture. “Mushroom Channel” on Facebook and Twitter. Mention Mushrooms and Vitamin D Umami and Sodium Additional Research “Mushrooms” Mushrooms are the only fresh fruit or vegetable with vitamin A collaborative report from the Department of Nutrition at A study titled, “Anti-aromatase activity of phytochemicals D. Similar to humans, mushrooms naturally produce vitamin D in white button mushrooms,” funded in part by the and What Comes Harvard School of Public Health and the Culinary Institute following exposure to sunlight or a sunlamp: mushrooms’ plant of America suggests cooking with umami-rich ingredients, like Mushroom Council was published in Cancer Research 9 to Mind? sterol – ergosterol – converts to vitamin D when exposed to light. mushrooms.5 in 2006. This cell and animal study exploring the potential effects of white button mushrooms on breast Most likely, their fabulous taste All mushrooms contain vitamin D, but growers also have the All mushrooms are a rich source of umami and the darker the cancer is preliminary, and more research is needed. In and texture. But there’s more ability to increase D levels in mushrooms to a controlled amount mushroom the more umami it contains. Mushrooms are already fact, researchers are currently pursuing human clinical to mushrooms than the 3 by exposing them to ultraviolet light. Retailers currently offer a trials. pleasure of sitting down to a variety of light-exposed mushrooms which can provide close low in sodium, plus their umami counterbalances saltiness meaty portabella sandwich, a to 400 IU of vitamin D per serving (approximately 4-5 white which allows for a salt reduction without compromising flavor. mixed mushroom omelet or a button or crimini mushrooms, or one portabella). Umami-rich foods act as a flavor multiplier – adding a delicious steak topped with sautéed button depth of flavor without salt. USDA National Nutrient Database, Release 234 mushrooms. These oh-so-edible fungi also deserve attention for their MUSHROOM TYPE VITAMIN D CONTENT (IU)4 unique contributions to a healthful diet. Mushrooms, Antioxidants Brown, Italian or Crimini, raw 3 and Immunity More than Flavor, Mushrooms Chanterelle, raw 178 Within the produce aisle, mushrooms are the leading source Enoki, raw 4 Bring Health Benefits to the Table of the antioxidant selenium, which helps maintain a healthy Maitake, raw 943 immune system and helps protect body cells from damage Often grouped with vegetables, mushrooms provide Morel , raw 173 that might lead to chronic diseases.6 In addition, mushrooms many of the nutritional benefits of produce along with Oyster, raw 24 are one of the best dietary sources of the antioxidant attributes more commonly found in meat, beans or grains. Portabella, raw 8 ergothionene, which is also known for its role in the immune Mushrooms are low in calories, fat-free, cholesterol-free and Portabella, exposed to ultraviolet light, grilled 440 system.7 very low in sodium, yet they provide important nutrients, including selenium, ergothioneine (a naturally occurring Portabella, exposed to ultraviolet light, raw 375 Portabella, grilled 12 antioxidant), riboflavin, niacin and more. Mushrooms are Weight Management also a source of vitamin D and potassium, two nutrients Shiitake, raw 15 of concern according to the Dietary Guidelines for Shiitake, cooked, with salt 24 Mushrooms are low in calories, fat-free, and can be an effective 1 Americans 2010. Interestingly, the Institute Shiitake, cooked, without salt 24 substitute for meats thanks to their hearty and fulfilling nature. of Medicine recognizes mushrooms as Shiitake, dried 129 Preliminary research suggests increasing intake of low-energy- the exception to the rule that plant- Shiitake, stir-fried 18 density foods, specifically mushrooms, in place of high-energy- based foods don’t naturally contain density foods, like lean ground beef, as a strategy for preventing 2 White, raw 6 vitamin D ; and white button or treating obesity. In one study, the adult participants’ energy mushrooms (stir-fried with White, cooked, boiled, drained, with salt 7 (calorie) intakes were significantly higher during meat meals water) offer more White, cooked, boiled, drained, without salt 7 than mushroom meals, a difference that averaged 420 more potassium per 100 Microwaved 9 gram serving than a calories and 30 more fat grams per day over the four-day test Stir-fried 7 8 small banana. period..
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