Nutrition value of Mushroom
What to know about the health benefits and nutritional values of mushroom
Cancer
Antioxidants, like many found in mushrooms, prevent numerous types of cancer. These can include prostate, colorectal,l and breast cancer. However, more studies are necessary to confirm this
Some sources have suggested that selenium may help prevent cancer, but a 2017 review found no evidence to confirm this.
Mushrooms also contain a small amount of vitamin D. There is some evidence that vitamin D supplementation may help prevent or treat some kinds of cancer. However, according to a , the effect may vary from person to person.
Choline is another antioxidant in mushrooms. Some have suggested that consuming choline can reduce the risk of some types of cancer, but at least one has indicated that it may increase the risk of lethal prostate cancer.
Diabetes
Dietary fiber may help manage a number of health conditions, including type 2 diabetes.
A of meta-analyses concluded that people who eat a lot of fiber may have a lower risk of developing type 2 diabetes. For those who already have it, fiber may help reduce blood glucose levels.
A cup of sliced raw mushrooms, weighing 70 grams (g), provides of fiber.
The recommend that adults consume around 20–30 g of dietary fiber each day, depending on sex and age.
Learn about foods to eat and avoid with diabetes.
Heart health
The potassium, vitamin C, and fiber in mushrooms may contribute to cardiovascular health.
Learn about the best foods for heart health.
Potassium
Potassium can help regulate blood pressure, and this may decrease the risk of hypertension and cardiovascular disease. The recommends reducing the intake of added salt in the diet and eating more foods that contain potassium. Mushrooms appear on the AHA’s list of foods that provide potassium.
A person should aim to consume around 2,600 milligrams (mg) of potassium per day for females, and 3,400 mg per day for males. One cup of mushrooms contains around 223 mg of potassium. However, people with certain conditions such as kidney disease may need to consume less potassium. A person’s doctor can advise on how much potassium they should consume each day.
Vitamin C
A concluded that people with a vitamin C deficiency were more likely to experience cardiovascular disease and suggested that consuming vitamin C may help prevent this illness.
A person should consume around 75–90 mg of vitamin C per day. One cup of mushrooms contains around 1.47 mg of vitamin C.
Fiber
There is some that consuming a type of fiber called beta-glucans may lower blood cholesterol levels. Beta-glucans occur in the cell walls of many types of mushrooms.
The stem of shiitake mushrooms (Lentinula edodes) is a of beta-glucans.
In pregnancy
Many people take folic acid, or folate, supplements during pregnancy to boost fetal health, but mushrooms can also provide folate.
A cup of sliced raw mushrooms contains 11.9 micrograms (mcg) of folate. Current guidelines recommend that adults consume 400 mcg of folate each day. Pregnant people should aim for around 600 mcg.
Learn about foods to eat and avoid during pregnancy.
Other benefits
Mushrooms are rich in B vitamins, such as:
- riboflavin, or B-2
- folate, or B-9
- thiamine, or B-1
- pantothenic acid, or B-5
- niacin, or B-3
B vitamins help the body get energy from food and form red blood cells. A number of B vitamins also appear to be important for a healthy brain.
The choline in mushrooms can help with muscle movement, learning, and memory. Choline assists in maintaining the structure of cellular membranes and plays a role in the transmission of nerve impulses.
Mushrooms are also the only vegan, nonfortified dietary source of vitamin D.
Several other minerals that may be difficult to obtain from a vegan diet are available in mushrooms. These include:
- selenium
- copper
- iron
- phosphorous
Many types of mushrooms are edible, and most provide about the same quantities of the same nutrients per serving, regardless of their shape or size.
The table below shows how much of each nutrient a cup of sliced raw white mushrooms provides. It also shows of each nutrient adults should consume every day, depending on their sex and age.
| Daily values % | |
| Total Fat 0.3 g | 0% |
| Saturated fat 0.1 g | 0% |
| Cholesterol 0 mg | 0% |
| Sodium 5 mg | 0% |
| Potassium 318 mg | 9% |
| Total Carbohydrate 3.3 g | 1% |
| Dietary fiber 1 g | 4% |
| Protein 3.1 g | 6% |
| Vitamin C | 3% | Calcium | 0% |
| Iron | 2% | Vitamin D | 1% |
| Vitamin B6 | 5% | Cobalamin | 0% |
| Magnesium | 2% |
It is important to note that daily goals can vary for each individual, particularly for calories, protein, and carbohydrates. It is best to contact a doctor for advice on daily targets based on individual circumstances.
Mushrooms also contain a number of B vitamins, including thiamine, riboflavin, B6, and B12.
A person’s doctor can tell them more about their nutritional goals based on their individual circumstances.
Which mushroom is most edible?
Hen of the woods mushrooms, or maitake mushrooms, are edible, , and can be enjoyed in many recipes. This is also true for and mushrooms.
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