More than 2,000 kinds of edible mushrooms grow around the world, but Americans consume very few of these varieties of fungi. These mushrooms include white, shiitake, maitake, enoki and portabella. You can purchase fresh, canned and dried mushrooms all year from different parts of the world at grocery stores or farmer's markets. You can pick mushrooms if you can distinguish between edible and poisonous species.
Calories and Potassium
Mushrooms are about 100 calories per ounce and are composed of 80 to 90 percent water. These fungi have virtually no fat or sodium and are good sources of fiber. Dr. Winston Craig, professor of nutrition at Andrew University, says one portabella mushroom contains more potassium than a banana or glass of orange juice. Five or six small mushrooms contain about 400mg. Fiber and potassium in mushrooms makes them a nutritious option if you are watching your weight, and they lower blood pressure and fight stroke risks.
Antioxidants
Mushrooms are rich in the antioxidant selenium, a trace element needed for nutrition. One serving of mushrooms equals the daily recommended allowance of between 55 and 70 micrograms. According to the National Institutes of Health Office of Dietary Supplements website, this antioxidant fights cellular damage caused by free radicals that contribute to cancer and heart disease. Selenium regulates thyroid function and helps the immune system.
B Vitamins
Mushrooms contain the B vitamins riboflavin (B2) and niacin (B3). You need B vitamins for proper growth and development, for chemical reactions that help bodily functions and to break down fats, carbohydrates and proteins for energy. The American Cancer Society website says riboflavin provides the energy needed to prompt enzymes needed for proper muscles, nerves and heart functions. Niacin provides energy needed for cell production and helping skin remain young and healthy. Vegetarians benefit from eating mushrooms because it is the best plant-based source of niacin.
Vitamin D
Ten small mushrooms contain the recommended daily allowance of vitamin D. You are susceptible to vitamin D deficiency if you live in places that experience long winters with limited amounts of daylight. The Office Dietary Supplements website says vitamin D helps absorb calcium needed for strong bones and teeth in growing children and aging adults. Vitamin D promotes a healthy immune system.
Consumption
Do not eat wild mushrooms unless you can identify the nonpoisonous varieties. Many people prefer portobello mushrooms grilled, and they are a good substitute for meat. Use white mushrooms for pizzas and quesadillas. Use enoki mushrooms in salads or on hamburgers. Add enoki, maitake and shiitake mushrooms to soups.
Tags: Dietary Supplements, Dietary Supplements website, energy needed, immune system, Office Dietary
