Nutrition Month: Adding Mushrooms Makes A Difference
March is Nutrition Month! In celebration, let’s take a look at the nutritional profile of mushrooms…
Did you know? Four to five medium sized mushrooms (100 g) provide important vitamins and minerals, essential for a healthy body and active lifestyle.
With many of us trying to save money at the grocery store, buying fresh foods that are nutrient dense is very important. Fresh Canadian mushrooms are a nutrient dense food that is available year round, making them a great value for your health and your pocketbook. By adding a 1/2 cup serving of mushrooms to your meals, you are adding vitamins, minerals, fibre and antioxidants; all vital to good health.
Loads of Vitamins
When it comes to the B vitamins, including riboflavin, niacin and pantothenic acid, fresh mushrooms make a great choice. A ½ cup serving makes an important contribution to daily intakes of folate, thiamin and vitamin B6. Fresh mushrooms are also the only vegetable source of Vitamin D.
A single serving of fresh mushrooms is a source of copper, phosphorus, potassium and selenium. Along with serving up great taste, fresh mushrooms also contribute to daily intakes of iron, magnesium and zinc.
Mushrooms offer both soluble and insoluble fibre, which may have anti-cancer properties as well as promote satiety and good bowel health. Whether the concern is lowering cholesterol levels and risk of heart disease, type 2 diabetes, colon cancer, diverticulosis, or just general bowel health, fibre is one of the dietary keys. Getting enough fibre every day has also been linked to a lower Body Mass Index, an indicator of obesity. Because fibre helps make foods more satisfying, one tends to eat less, and that can translate into weight loss and maintaining a healthy weight.
Antioxidants are the heroes of cell preservation. They work by slowing or preventing the oxidative process caused by free radicals that can lead to cell damage and the onset of problems like heart disease and diabetes. Recent research has found that both raw and cooked mushrooms contain a powerful antioxidant called ergothioneine. Portabella and crimini mushrooms have the most, followed by white button mushrooms.
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