Mushrooms Nutritional Profile Mushrooms are an excellent source of many minerals including selenium, copper, potassium, phosphorus, and zinc. They are also an excellent source of B vitamins including vitamin B2, pantothenic acid and niacin. In addition, crimini mushrooms are a very good source of vitamin B1, vitamin B6 , zinc, manganese and protein.
Health Benefits 6 ways that mushrooms can save the world!
Powerful Phytonutrients Promote Optimal Health Zinc for Optimal Immune Function Protection against Alzheimer's Disease and Age-related Cognitive Decline Mushrooms Found to be Top Food Source of Potent Antioxidant Inexpensive Button Mushrooms Rival Exotic Ones' Antioxidant Prowess 6 Ways that mushrooms can save the world... Watch this eye opening short presentation from Paul Stamets on the amazing world of fungi...you will be amazed!
http://www.youtube.com/watch?v=XI5frPV58tY Powerful Phytonutrients Promote Optimal Health For the past twenty years, phytonutrients found in mushrooms have been the object of anti-cancer research. Most of this research has centered on carbohydrate-related parts of mushrooms, including their
polysaccharide and
beta-glucan components. In addition, most of this research has focused on the "specialty" mushrooms, including Shiitake, Maitake, and Reishi. More recently, however, the common button mushrooms, including crimini, have been shown to have anticancer properties as well. In particular, adding these mushrooms to the diet may help protect against the development of breast cancer by preventing circulating levels of estrogen in the body from becoming excessive. (Excessive estrogen, or hyperestrogenemia, has been repeatedly linked to increased risk of breast cancer). This effect appears to be accomplished through inhibition of an enzyme in the body called
aromatase (
estrogen synthase) that is necessary for the production of estrogen.
The range of traditional nutrients found in crimini mushrooms is equally impressive. Our food ranking system showed crimini mushrooms to be an excellent source of selenium, riboflavin (vitamin B2), pantothenic acid (vitamin B5), copper, niacin (vitamin B3), potassium and phosphorus.
Selenium is needed for the proper function of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. Selenium is a necessary cofactor of one of the body's most important internally produced antioxidants,
glutathione peroxidase, and also works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful not only against colon cancer by protecting colon cells from cancer-causing toxins, but in decreasing asthma and arthritis symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair, yet another way in which adequate intake of this mineral is associated with a reduced risk for cancer. Five ounces of raw crimini mushrooms provide 52.6% of the daily value (DV) for selenium.
Copper is another trace mineral that may be helpful in reducing the symptoms of rheumatoid arthritis.
Copper, along with
manganese (yet another trace mineral for which crimini mushrooms is a very good source), is an essential cofactor of a key oxidative enzyme called
superoxide dismutase.
Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells). Copper is also necessary for the activity of
lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints. Low dietary intake of copper may also be associated with increased fecal free radical production and fecal water alkaline phosphatase activity, risk factors for colon cancer. Five ounces of raw crimini mushrooms supply 35.5% of the DV for copper and 10.0% of the DV for manganese.
Crimini mushrooms are also a good source of
iron, which is primarily used as part of
hemoglobin, the molecule responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, Mother Nature supplies both minerals in crimini mushrooms.
Our food ranking system also showed these mushrooms to contain a variety of B complex vitamins. Crimini mushrooms qualified as an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin, and vitamin B6, and a good source of folate, all of which are nutrients that are necessary for carbohydrate, protein and lipid metabolism.
Riboflavin (vitamin B2) plays at least two important roles in the body's energy production. When active in energy production pathways,
riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur. Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles.
Riboflavin's other role in energy production is protective. The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage to the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called
glutathione. Like many "antioxidant" molecules,
glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place. (Technically, vitamin B2 is a cofactor for the enzyme
glutathione reductase that reduces the oxidized form of
glutathione back to its reduced version.) Riboflavin been shown to be able to reduce the frequency of migraine headaches in people who suffer from them. Five ounces of crimini mushrooms supply 40.6% of the DV for riboflavin.
The B vitamin,
pantothenic acid also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Five ounces of crimini mushrooms provide 21.3% of the DV for pantothenic acid.
Niacin (vitamin B3) is helpful in reducing cholesterol levels and in preventing osteoarthritis, while vitamin B6 is needed to convert
homocysteine, a dangerous molecule that can directly damage blood vessel walls, into other benign substances. At high levels, homocysteine is associated with a greatly increased risk for heart attack and stroke, so crimini mushrooms which contain 26.9% of the DV for
niacin, and 8.0% of the DV for
vitamin B6 are of significant benefit.
Zinc for Optimal Immune Function As if the above health benefits were not enough, crimini mushrooms were also determined to be a very good source of
zinc. Zinc affects many fundamental processes, perhaps the most important of which is immune function. If one mineral was singled out for its beneficial effects on the immune system, zinc would lead the pack. A cofactor in a wide variety of enzymatic reactions, zinc is critical not only to immune function, but to wound healing, and normal cell division. Zinc also helps stabilize blood sugar levels and the body's metabolic rate, is necessary for an optimal sense of smell and taste, has been shown to prevent the blood vessel damage that can occur in atherosclerosis, and may help to reduce the painful inflammation of rheumatoid arthritis. A strong immune system depends on adequate zinc levels, so the zinc in crimini mushrooms may also help to prevent illnesses such as recurrent colds and ear infections, and even some of the serious infections seen in patients with advanced or long-standing diabetes. Five ounces of crimini mushrooms provide 10.4% of the daily value for zinc.
Protection against Alzheimer's Disease and Age-related Cognitive Decline Research published in the
Journal of Neurology, Neurosurgery and Psychiatry suggests that regular consumption of niacin-rich foods like crimini mushrooms also provides protection against Alzheimer's disease and age-related cognitive decline.
Researchers from the Chicago Health and Aging Project interviewed over 3,500 Chicago residents aged 65 or older about their diet, then tested their cognitive abilities over the following six years. Those getting the most niacin from foods (22 mg per day) were 70% less likely to have developed Alzheimer's disease than those consuming the least (about 13 mg daily), and their rate of age-related cognitive decline was significantly less.
Mushrooms Found to be Top Food Source of Potent Antioxidant L-ergothioneine, a powerful antioxidant, has been discovered in mushrooms, thanks to a new analytical method capable of identifying this antioxidant in plant material. In research presented at the 2005 American Chemical Society meeting in Washington, D.C., an American research team revealed that mushrooms contain higher concentrations L-ergothioneine than either of the two dietary sources previously believed to contain the most: chicken liver and wheat germ.
Testing mushrooms consumed in the U.S., the team found that shiitake, oyster, king oyster and maitake mushrooms contain the highest amounts of ergothioneine, with up to 13 mg in a 3-ounce serving. This equals forty times as much as is found in wheat germ.
Of the most commonly consumed mushrooms, portabellas and criminis have the most L-ergothioneine, followed by white buttons. White buttons, the most popular of all mushrooms consumed in the U.S., contain up to 5 mg per three ounce serving-12 times as much as wheat germ and 4 times more than chicken liver. And more good news, L-ergothioneine is not destroyed when mushrooms are cooked.
Inexpensive Button Mushrooms Rival Exotic Ones' Antioxidant Prowess White button mushrooms (
Agaricus bisporus), although often considered a poor relation of exotic, expensive varieties like maitake and matsutake mushrooms, provide as much or even more anti-oxidant activity as their costly cousins.
Researchers at the Institut National de la Recherche Agrinomique in France found that the free radical scavenging ability of the humble button mushroom was equivalent to, if not higher than, that of maitake and the matsutake mushrooms - both of which are highly prized in Japanese cuisine for their reputed ability to lower blood pressure and fight cancer.
The French team also found that the body of the mushroom contained a higher concentration of anti-oxidants than the stalk.
Lead researcher, Dr. Jean-Michel Savoie commented: "It can be reasonably assumed that white button mushrooms have as much, if not more, radical scavenging power as mushrooms currently touted for their health benefit. The good thing is button mushrooms are available all year round, are cheap and may be an excellent source of nutrition as part of a healthy diet."
Practical Tip: You don't have to spend a lot to enjoy mushrooms' many health benefits. White button mushrooms can be found in any grocery all year round and make a delicious, inexpensive addition to salads, soups, stir fries and omelets. And don't forget stuffed mushrooms-always a favorite and classy hors d'oeuvre.
Description Mushrooms are as mysteriously unique as they are delicious. While often thought of as a vegetable and prepared like one, mushrooms are actually fungi, a special type of living organism that has no roots, leaves, flowers or seeds. While they can be cultivated, they easily grow wild in many regions of the world.
Button mushrooms generally look like little cartoon umbrellas, having a dense parasol-like cap attached to a stem that can be short and thick or thin and slightly curvy. There are three different types of button mushrooms-white mushrooms, crimini mushrooms and portabello mushrooms. The white mushroom is the most common type and is the cream colored mushroom that often adorns salads. The crimini mushroom, which looks just like the button but is coffee colored, actually features a more distinctive flavor. The portabello mushroom whose large size and meaty flavor make it a wonderful vegetarian entrée, is actually an overgrown crimini mushroom. The scientific name for these mushrooms is
Agaricus bisporus.
Crimini mushrooms are known by a variety of other names. These include cremini, baby bellas, and Portabellini.
History Button mushrooms have grown wild since prehistoric times, having been consumed as food by the early hunter-gatherers. Since ancient times, mushrooms have been thought to have special powers. The Egyptians thought that they granted immortality, and since only the pharaohs were felt to be worthy of this gift, the common people were not even allowed to touch mushrooms, let alone eat them. In ancient Rome, people oftentimes referred to mushrooms as
cibus diorum-food for the gods. The folklore of many cultures, including Russia, China and Mexico held that eating mushrooms could give someone superhuman strength.
Although button mushrooms have been enjoyed by people around the world for millennia, it was not until the 17th century that they began to be cultivated. The first attempts at cultivation began near Paris, a city that still has hundreds of miles of underground caves and tunnels where mushrooms are grown. Cultivation of button mushrooms began in the United States in the late 19th century. Button mushrooms are grown throughout many regions of the world, especially countries in the Northern Hemisphere. The United States is one of the leading commercial producers of button mushrooms with the majority being produced in Pennsylvania.
How to Select and Store Look for mushrooms that are firm, plump and clean. Those that are wrinkled or have wet slimy spots should be avoided. Since mushrooms darken as they age, choose those that are either creamy white or tan, depending upon whether you are purchasing white or Crimini mushrooms. If your recipe calls for caps only, choose mushrooms that have short stems to avoid waste. Fresh and dried button mushrooms are available throughout the year.
The best way to store loose button mushrooms is to keep them in the refrigerator either placed in a loosely closed paper bag, wrapped in a damp cloth or laid out in a glass dish that is covered with a moist cloth. These methods will help them to preserve their moisture without becoming soggy and will keep them fresh for several days. Mushrooms that are purchased prepackaged can be stored in the refrigerator for up to one week in their original container. Dried mushrooms should be stored in a tightly sealed container in either the refrigerator or freezer, where they will stay fresh for six months to one year.
Tips for Preparing Mushrooms: Mushrooms are so porous that if they are exposed to too much water, they will quickly absorb it and become soggy. Therefore, the best way to clean mushrooms without sacrificing their texture and taste is to clean them using minimal, if any, water. To do this, simply wipe them with a slightly damp paper towel or kitchen cloth. You could also use a mushroom brush, available at most kitchenware stores.
If using the whole mushroom in a recipe, simply slice off the very bottom of the stem, which is usually a bit spongy. If your recipe only calls for the caps, gently break off the stems with your hands and discard (or save for making soup stock).
Practical Tip: You don't have to spend a lot to enjoy mushrooms' many health benefits. White button mushrooms can be found in any grocery all year round and make a delicious, inexpensive addition to salads, soups, stir fries and omelets. And don't forget stuffed mushrooms-always a favorite and classy hors d'oeuvre.
A Few Quick Serving Ideas: Healthy sautéed mushrooms and onions make a great side dish to meat dishes.
Add finely chopped mushrooms to a pot of tomato pasta sauce.
After removing the stems from mushrooms, stuff them with your favorite vegetable medley or soft cheese.
Make the classic brunch favorite...the mushroom omelet.
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