Just add mushrooms: make meals more nutritious

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IMAGE: New research has found that the addition of a mushroom served to the diet has increased the intake of various micronutrients, including nutrient deficiencies such as vitamin D, without any increase in calories, more

Credit: Mushroom Council

February 1, 2021 – Researchers have identified another good reason to eat more mushrooms. New research, published in Food science and nutrition (January 2021) found that the addition of a mushroom added to the diet increases the intake of several micronutrients, including deficiencies of nutrients such as vitamin D, without any increase in calories, sodium or fat.

Dr. Victor L. Fulgoni III and Dr Sanjiv Agarwal modeled the addition of mushrooms to the National Health and Nutrition Examination Survey (NHANES) 2011-2016 nutrition data and looked at a composition of white, crimini and portabella mushrooms in a 1: 1: 1 ratio; one scenario including mushrooms exposed to UV light; and one scenario that includes oyster mushrooms for both 9-18 years and 19+ years, based on a serving of 84 g or ½ cup.

Key findings include:

  • The addition of a 84 g portion of mushrooms increased several nutrient deficiencies, including potassium and fiber. This goes for the white, crimini and portabella 1: 1: 1 mixture and the oyster mushrooms.
  • The addition of a portion (84 g) of mushrooms to the diet led to an increase in dietary fiber (5% -6%), copper (24% -32%), phosphorus (6%), potassium (12% – 14%), selenium (13% -14%), zinc (5% -6%), riboflavin (13% -15%), niacin (13% -14%), and choline (5% -6%) adolescents and adults; but had no effect on calories, carbohydrates, fat or sodium.
  • When regularly consumed mushrooms are exposed to UV light to produce 5 mcg of vitamin D per serving, the intake of vitamins D may meet and slightly exceed the recommended daily value (98% – 104%) for both the 9- 18-year-olds and the 19+ year group. as well as the decrease in inadequacy of this nutrient deficiency in the population.
  • A portion of UV light exposed to commonly consumed mushrooms reduced the population insufficiently for vitamin D from 95.3% to 52.8% for age group 9-18 years and from 94.9% to 63.6 % for age group 19+.

“This research has confirmed what we already knew that adding mushrooms to your plate is an effective way to achieve the nutritional goals identified by the DGA,” said Mary Jo Feeney, MS, RD, FADA and coordinator for nutrition research told the Mushroom Council. “Data from surveys such as NHANES are used to assess nutritional status and its association with health promotion and disease prevention and to assist in formulating national standards and policies for public health (CDC, 2020).”

Mushrooms are fungi – a member of the third food kingdom – that are biologically distinguished from foods derived from plants and animals and that contain the USDA food patterns, yet have a unique nutritional profile that contains nutrients that contain both plant and animal foods . Although the use of vegetables is classified in food grouping systems, the increasing use of mushrooms in main courses is growing in leading diets, and it supports consumers’ efforts to follow nutritional recommendations with foods around the intake of calories, saturated fatty acids and sodium, while consuming underconsumed nutrients increase, including fiber, potassium, and vitamin D. Mushrooms are regularly grouped with vegetables, yielding many of the nutrients of products, as well as properties more common in meat, beans, or grains.

According to the USDA’s FoodData Central, 5 medium raw white mushrooms (90 g) contain 20 calories, 0 g fat, 3 g protein and are high in sodium (0 mg /

Mushrooms are one of the best nutritional sources of sulfur-containing antioxidant amino acid ergothioneins and tripeptide glutathione Ergothioneins and glutathione content in mushrooms depends on the mushroom varieties, and oyster mushrooms contain more amounts of these sulfur-containing antioxidants than mushrooms, mushrooms or portable mushrooms . It is expected that the addition of a portion of mushrooms and oyster mushrooms that are consumed regularly will add 2.24 and 24.0 mg of ergothionein and 3.53 and 12.3 mg of glutathione to NHANES 2011-2016, respectively, based on published literature values. .

At present, the USDA FoodData Central database does not contain analytical data on ergothioneins. However, the Mushroom Council is currently supporting research to analyze bioactive / ergothionein mushrooms for possible inclusion in the USDA FoodData Central database.

More research from the Mushroom Council is yet to come

With mushrooms becoming more aware nationwide and increasing among consumers, the Mushroom Board made a $ 1.5 million multi-year investment in research in 2019 to increase understanding of the nutritional value and nutritional value of food.

In addition to analyzing bioactive / ergothionein mushrooms for inclusion in the USDA FoodData Central Database, the following approved research projects include:

  • Health-promoting effects of the inclusion of mushrooms as part of a healthy eating pattern.
  • Mushrooms’ relationship with cognitive health in older adults.
  • Mushrooms’ impact on the health of the brain in an animal model.
  • Nutritional Impact of Adding a Serving of Mushrooms to USDA Food Patterns.

Since 2002, the Council has conducted research that supports the greater demand for mushrooms by discovering nutrients and health benefits of mushrooms. Published results of these projects form the basis for communicating these benefits to consumers and health influencers.

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Visit paddestoelraad.org for more nutritional information, recipes and links to other studies funded by Mushroom Council.

The intake data of NHANES are self-reported that rely on memory and are therefore subject to reporting. The results presented are based on modeling to evaluate the maximum effect of mushroom addition and may not reflect actual individual dietary behavior; However, such modeling provides a technique to test potential nutritional impact of nutritional lead.

About the Mushroom Board

The Mushroom Board is made up of fresh market producers or importers who produce or import on average more than 500,000 pounds of mushrooms per year. The mushroom program was approved by the Promotion, Research and Consumer Information for Mushrooms Act of 1990 and is managed by the Mushroom Board under the supervision of the Agricultural Marketing Service. Research and promotional programs help to expand, maintain and develop markets for individual agricultural commodities in the United States and abroad. These industry assistance programs are requested and funded by the industry groups they serve. For more information, visit mushroomc Council.org.

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