The Good on Mushrooms
The Nutritional Value of Fresh Mushrooms
Fresh mushrooms are making their mark! Even though they look simple, mushrooms have a whole lot going for them in the nutrition department.
- Antioxidants: Fresh mushrooms contain a powerful antioxidant called l-ergothioneine. Ergothioneine is found in both raw and cooked mushrooms. Portabella and crimini mushrooms have the most, followed by white button mushrooms.
- Cancer-fighting: Fresh mushrooms offer nutrients such as beta-glucans and conjugated linoleic acid, compounds that are currently being studied for their chemo-preventive potential. Recent research suggests that mushrooms (and mushroom extracts) may have powerful anticancer activity, for both breast and prostate cancer.
- Essential Nutrients: A 100 gram serving of sliced fresh white mushrooms has only 25 calories, no cholesterol, is virtually fat-free, is low in sodium and has 1 gram of fibre. They are a good source of riboflavin, copper, selenium, niacin and pantothenic acid.
- Fibre: Mushrooms offer both soluble and insoluble fibre, which helps to maintain good bowel health.
- Immunity: A strong immune system helps protect against infections from bacteria and viruses. Emerging research indicates that certain mushroom extracts (including extracts from the white button mushrooms), may have a positive effect on the immune system.
- Weight management: Fresh mushrooms are a perfect choice for low energy-dense diets, as they have high water content, are low in fat, and contain some fibre; three factors that will help keep you feeling full with fewer calories. Researchers have found that people who eat satisfying portions of foods that are less energy-dense have greater success at weight loss and maintenance.