April Food Spotlight: Mushrooms

Morgan Davis, RD, LDN, CSSD
Registered Dietitian

Certified Specialist in Sports Dietetics

While many assume that mushrooms are devoid of nutrition due to their unassuming color, mushrooms are in fact a nutrient-rich food that can add increase the health factor of your plate.

Mushrooms provide a hearty dose of selenium- a mineral known for its antioxidant properties.  Selenium supports our immune system and can also help offset some of the oxidative damage that occurs to the skin after many years of sun exposure.  Selenium has been studied for its potential effect in decreasing the risk of bladder cancer and for its likelihood for boosting fertility in men.

However, the immune support extends far beyond the selenium provided by mushrooms.  Some mushrooms contain beta-glucans- these plant compounds stimulate the body’s immunity to fight off cancers and disease.  Many types of mushrooms also provide ergothioneine, a naturally occurring amino acid that decreases risk of chronic disease through its anti-inflammatory and antioxidant properties.

Many B vitamins, including riboflavin and niacin, are found in this wonderful, edible fungus.  The B vitamins supplied by mushrooms help fuel our body with the energy from food by playing a role in the metabolism of carbohydrates, fat and protein.

Surprisingly, mushrooms can also boost your dietary intake of vitamin D- the only fruit or vegetable that naturally supplies this nutrient!  Just like people, mushrooms can gain vitamin D from the sun.  Therefore mushrooms can be fortified with vitamin D through ultraviolet exposure.  Since many mushrooms are grown in the dark, look for specifications on the package that indicate vitamin D fortification.

Mushrooms can be added to many dishes to boost the nutritional quality, as well as taste.  Mushrooms supply the unami (savory) flavor that is also found in meats and beans.  Therefore, they are a great way to add a “meaty” taste to vegetarian dishes.  Choose well-shaped mushrooms that have a firm texture and are free from spots and slime.  Store fresh mushrooms in the original container or in a paper bag, for up to one week.

Try adding mushrooms to your favorite stir fry, pasta sauce, or chopped up in fresh salads.  Marinate portabella caps in a blend of red pepper flakes, low sodium soy sauce and sesame oil.  Roast your mushrooms for depth of flavor.  Or, try grilling mushrooms and adding them to homemade pizzas or sandwiches.  Check out the following recipes to get you started:

http://allrecipes.com/recipe/roasted-asparagus-and-mushrooms/

http://www.eatingwell.com/recipes/prosciutto_chicken_mushroom_marsala_sauce.html