Diet & Nutrition

Eating mushrooms each day could keep the doctor away

Forget the pink gala or red delicious and reach for enoki or button mushroom instead if you want to minimize visits to the GP.  

New research shows that a daily serving of mushrooms can supercharge your health.

The findings, published in Food Science & Nutrition (January 2021), revealed that the delicious fungi increased the body’s intake of several micronutrients, including shortfall nutrients such as potassium, fibre and vitamin D.

And the best bit?

There were no increases in calories, carbohydrates, fat or sodium.

A serving of mushrooms is 84 grams or ½ cup. According to the USDA’s FoodData Central, five medium raw, white mushrooms (about 90grams) contain 20 calories, 3 grams of protein, no fat and a low in sodium.

Mushrooms are one of the few foods that naturally contain vitamin D. A serve of raw, UV-exposed, white or crimini mushrooms contains 23.6mcg and 25.52mcg of vitamin D respectively. Both are more than the recommended daily average.

Mushrooms are considered a vegetable, but they’re actually fungi. As part of the third food kingdom and biologically distinct from plant and animal-derived foods, they have a unique nutrient profile.

Not only do they share many of the nutrients of vegetables, but they also have the attributes usually found in meat, beans or grains such as protein and iron. A cup of cooked white mushrooms contains about 15% of your recommended daily intake of iron.