Thu 28th Mar 2024

Mushrooms are often considered non-nutritive due to their low calories, fat, and cholesterol, but they pack a punch when it comes to micronutrients. Certain vitamins and minerals are crucial for good health, and some, like B and D vitamins, can be difficult to find in food sources. As a result, many individuals choose to use supplements. The often-overlooked mushroom on your dinner plate can add a surprising number of micronutrients to your daily total. Read on to learn about ten essential micronutrients in mushrooms and why you should add these meaty alternatives to your diet.

B Vitamins

A basket of Chanterelle mushrooms
Chanterelle mushrooms

B vitamins are a tricky pack to nail down because there are eight different B vitamins and they don’t all show up in the same sources. Vitamin B6, B9 (Folate), and B12 are three that can cause significant health issues when low. However, a full B-complex is necessary for good health.

Mushrooms are a good source of micronutrients, including B2 (Riboflavin), B3 (niacin), B5 (pantothenic), B6 (pyridoxine) B7 (biotin), and B9 (folate). Although mushrooms generally don’t have high levels of B12, shiitake mushrooms, black trumpet, golden chanterelles, and lion’s mane have higher levels of vitamin B12 than other varieties. Shitake mushrooms are also high in B6 and are a great option that is easy to find at the store. Since B vitamins are water-soluble, eating dried, fresh, or mushrooms cooked on low heat is the best way to preserve these vitamins.

Vitamin D

Maitake mushrooms growing on a tree in the wild with leaves on the ground
Maitake mushrooms. Image credit Pethan via Wikimedia Commons

Vitamin D is a critical micronutrient for bone health. Mushrooms are one of the few non-fortified food sources of vitamin D and one of the only sources you will find in the produce aisle. Mushrooms are highest in D2 but also contain D3 and D4. Since D3 is most common in animal products, for those avoiding meat, mushrooms are the best option for non-fortified vitamin D.

Maitake mushrooms, also called hen-of-the-woods, are particularly high in vitamin D. Dried mushrooms are also an excellent source, and can be a more affordable way to enjoy mushrooms, especially during the winter months. Vitamin D levels do decrease over time, so it’s best to eat mushrooms when fresh, and dried mushrooms within six months.

While mushrooms all have varying levels of vitamin D, wild-harvested and outdoor-grown mushrooms tend to have higher levels due to their exposure to natural light. UV light exposure can also increase the vitamin D in mushrooms. Unfortunately, this means that the majority of fresh retail mushrooms common in stores are low in vitamin D. This is a great reason to forage or grow your own mushrooms at home! However, keep an eye out at the store; some packaging on store-bought mushrooms will state if they are high in vitamin D.

Iron

A basket of assorted mushrooms on a wooden cutting board sitting on a black and white striped cloth
Oyster, cremini, and white beech (shimeji) mushrooms

Iron is an important mineral for producing hemoglobin and low levels can cause anemia. This mineral is not only tricky to find in food sources but also difficult for some individuals to absorb. Calcium, for example, can inhibit iron absorption but is just as important of a mineral for the body.

Mushrooms are a fantastic source of iron and some of the best varieties are oyster mushrooms and white button. One cup of cooked white mushrooms contains about 15% of the daily recommended intake of iron for adults.

Selenium

Close up of Cremini mushrooms
Cremini mushrooms

Selenium is a trace mineral and antioxidant that helps to support the immune system and is important for thyroid health. Mushrooms are one of the best sources of selenium in the produce aisle. Cremini and portobello mushrooms (which are the same type of mushroom) are good sources, which is fantastic as they are easy to find at most grocery stores.

Wild mushrooms, such as the King Bolete and European Pine Cone Lepidella, have even higher levels of selenium; even more reason to go foraging.

Potassium

Three white button mushrooms on a wood counter
White button mushrooms

Potassium is an essential mineral that helps to regulate sodium levels and blood pressure. Mushrooms are the most potassium-rich vegetable and they are also low in sodium, making them a fantastic choice for anyone needing to lower their blood pressure. Potassium is also water-soluble which means that eating the mushrooms dried, fresh, or fried on low heat is the best way to preserve this mineral.

Coprinaceae, commonly called the “Dung Mushroom” or “tippler’s bane” is particularly high in potassium, but is not a good option for those that like to partake in a glass of wine or beer with dinner, as it is poisonous when consume with alcohol. White button mushrooms are also a fantastic source of potassium which are readily available.

Copper and Zinc

Close up of shiitake mushrooms
Shiitake mushrooms

Copper is an essential mineral that helps with energy levels and red blood cell production. Zinc is a trace mineral that is essential for the creation of DNA and immune health. While many mushrooms are a good source of copper and zinc, shiitake mushrooms provide excellent levels of both of these minerals. Just a cup of mushrooms can provide about one-third of the daily recommended intake of copper for adults. In addition, the gills of the mushrooms tend to carry the highest levels of these minerals.

Phosphorus

Close up of the gills of a portobello mushroom
Portobello mushroom

Phosphorus is an important mineral that is crucial for bone and teeth health. Mushrooms, like other vegetables, absorb phosphorus from the soil, so will contain varying levels depending on the type and growing medium. Oyster, portobello, and shiitake mushrooms are all good sources of phosphorus.

Magnesium

Maitake mushrooms sauteing in a metal frying pan on a black top
Maitake mushrooms sauteing. Image credit Mattew Baird

Magnesium is an important mineral for muscles, and nerves, and for maintaining healthy blood pressure. There often aren’t immediate symptoms from low magnesium levels, but it can greatly increase your chance of high blood pressure, heart disease, and type 2 diabetes. Mushrooms are a fantastic source of magnesium. Shiitake, maitake, and kikurage mushrooms (wood ear) are particularly high in magnesium; particularly the dried varieties.

Choline

Dried Shiitake mushrooms on a wood mat
Shiitake mushrooms

Choline is an essential nutrient and antioxidant that helps with liver and brain function. It also helps with learning, memory, and muscle control, and is important during pregnancy. While the liver produces small amounts of choline, this water-soluble compound primarily comes from the food you eat. Shiitake mushrooms are one of the best sources of plant-based coline with one cup providing 10% of the daily recommended intake for adults.

Nutrient-Packed

In addition to mushrooms being full of micronutrients, they are also a great source of fiber. While fiber is often limited in the American diet, with a whopping 95% of the population in the US not meeting the daily recommended intake, eating healthy, soluble fiber is crucial for gut health. Not only does fiber keep you regular, but it also makes you feel full longer, and helps regulate blood sugar levels.

Mushrooms also have antioxidant, anti-inflammatory, and anticancer effects, giving you even more reasons to add some “umami” to your diet. Low in calories, fat, and cholesterol but high in essential micronutrients, you can feel good about adding mushrooms to your plate. There are also a variety of mushroom supplements on the market, such as infused coffee, tinctures, and powder.

What are your favourite mushrooms? Share in the comments!

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