Mushrooms Contain…. Vitamins!

Including fresh mushrooms in everyday meals is a great way to boost vitamin intake but adds virtually no calories, fat or sodium. Tossing some sliced mushrooms into green salads, soups, stews, stir-fries, omelets, as well as pasta and rice dishes is so easy and quick. Grilling whole portabellas makes a tasty low-fat “burger” and sautéed fresh mushrooms lend a savoury depth of flavour to chicken, beef and fish.

According to Canada’s Food Guide, a half-cup of fresh mushrooms counts as one daily serving of Vegetables and Fruit. When it comes to the B vitamins, including riboflavin, niacin and pantothenic acid, fresh mushrooms make a good choice. Fresh mushrooms also make an important contribution to daily intakes of folate, thiamin and vitamin B6. Here, we’ve listed the nutrient amounts and % Daily Values of these important water-soluble vitamins for a 100 gram serving of white button mushrooms (approx. 4-5 mushrooms).

6% DV (11 mcg)
• Plays an essential role in building new body cells, by helping to make DNA and
• Works with vitamin B12 to form hemoglobin in red blood cells. Prevents megaloblastic anemia.
• The Dietary Reference Intake or DRI for women of child-bearing age is 400 micrograms. Folate is essential for lowering the risk of neural tube defects such as spina bifida in developing fetuses.

20% DV (3.6 mg)
• Important for the metabolism of carbohydrate and fatty acids.
• Acts as a coenzyme or cosubstrate in many biological reduction and oxidation reactions. Required for energy metabolism.
• Helps enzymes function normally.

Pantothenic Acid (Vitamin B5)
20% DV (0.8 mg)
• Acts as a coenzyme in fatty acid metabolism.
• Has numerous other essential roles in energy metabolism.

Riboflavin (Vitamin B2)
25% DV (0.4 mg)
• Required for the metabolism of carbohydrates, amino acids and lipids, and supports antioxidant protection.
• Changes the amino acid tryptophan in food into niacin.
• Enzyme cofactor essential to all areas of metabolism particularly that of carbohydrate and fatty acids.

Thiamin (vitamin B1)
4% DV (.05 mg)
• Plays essential roles in carbohydrate metabolism and neural function.

Vitamin B6
4% DV (.02 mg)
• Primarily involved in metabolism of amino acids.
• Helps produce other body chemicals including insulin, hemoglobin and antibodies that fight infection.

What’s your favourite way to serve B-Vitamin rich, fresh mushrooms?

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One comment

  • Suzie Ridler May 16, 2011   Reply →

    I LOVE reading this! So often we think of mushrooms as a treat (well I do) and not necessarily nutritious which is wrong! I still try and eat shiitake mushrooms the most since they are the biggest cancer-preventative when it comes to mushrooms but I will eat them ALL! And be healthy. Which rocks!

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