Eating mushrooms highly recommended by nutritionists

eating mushrooms

The second study published in as many months has identified yet another reason to include eating mushrooms to the recommended diet. The new study, published in Food & Nutrition Research analyzed the inclusion of eating mushrooms to U.S. Department of Agriculture (USDA) Food Patterns resulting in the gain of many micronutrients such as shortfall nourishment, while having a minimal to zero influence on overall calories, sodium or saturated fat.

Dr. Victor L. Fulgoni III and Dr. Sanjiv Agarwal looked at the nutritional effect of substituting a serving of different foods advocated to be moderated from the diet by the 2015-2020 U.S. Dietary Guidelines with an 84-gram serving of mushrooms on nutrient profiles in USDA’s Healthy US style, Mediterranean-style and Vegetarian Eating Patterns. That is a similar strategy the USDA employed for discovering its Dietary Guidelines. For the eating mushrooms serving, researchers looked at a composite of white, crimini and portabella mushrooms at a 1:1:1 ratio; one situation including UV-light exposed mushrooms; and one scenario such as oyster mushrooms.

“Simply adding an 84-gram serving, or what would be the equivalent of 5 medium white mushrooms, to USDA Food Patterns increased several shortfall nutrients including potassium as well as other B vitamins and minerals and had minimal to no impact on overall calories, sodium or saturated fat,” said Dr. Fulgoni.

Depending on the pattern type and calorie amount, key findings include:

The addition of (84 g) eating mushrooms to the diet resulted in a rise in potassium (8%-12%), copper (16%-26%), selenium (11%-23%), riboflavin (12%-18%) and niacin (11%-26%), but had no impact on calories, carbohydrate, fat or sodium.The accession of a serving (84 g) of oyster mushrooms increased vitamin D (8%-11%) and choline (10%-16%) at USDA Food Patterns.

Eating mushrooms subjected to UV-light to increase vitamin D levels to 200 IU/serving also increased vitamin D by 67%-90% in USDA Food Patterns.
A composite of white, crimini and portabella mushrooms in a 1:1:1 ratio could be expected to include 2.24 milligrams ergothioneine and 3.53 mg glutathione, while oyster mushrooms would provide 24.0 milligrams ergothioneine and 12.3 mg glutathione. (Notice: the USDA Food Patterns in addition to USDA FoodData Central do not include analytical data either of these antioxidants in this time).

Outcomes Mirror Similar Modeling Study

Drs. Fulgoni and Agarwal also mimicked the addition of eating mushrooms into National Health and Nutrition Examination Survey (NHANES) 2011-2016 dietary information looking at a composite of white, crimini and portabella mushrooms at a 1:1:1 ratio; one scenario including UV-light exposed mushrooms; and one scenario including oyster mushrooms for both 9-18 decades and 19+ years old according to an 84g or 1/2 cup equal serving. Similar to the USDA Food Patterns, the NHANES data discovered the addition of a serving (84 g) of mushrooms to the diet led to an increase in dietary fiber (5%-6%), copper (24%-32%), phosphorus (6 percent ), potassium (12%-14%), selenium (13%-14%), zinc (5%-6%), riboflavin (13%-15%), niacin (13%-14%), and choline (5%-6%) in both teens and adults; however, had no effect on calories, carb, fat or sodium.

Looking especially at vitamin D, the analysis shows that if commonly eating mushrooms exposed to UV-light to provide 5 mcg vitamin D per serving, vitamin D consumption may meet and slightly exceed the recommended daily value (98% – 104%) for the 9 -18 season and 19+ year groups in addition to decrease inadequacy of this shortfall nutrient at the populace. In addition, a serving of UV-light exposed commonly consumed mushrooms diminished population inadequacy for vitamin D from 95.3% to 52.8percent for age group 9-18 decades and from 94.9% to 63.6percent for age group 19+ years.

Mushrooms Role from the Dietary Guidelines

Mushrooms are fungi – that a part of the next food kingdom – Biologically distinct from plant and animal-derived foods that contain the USDA food patterns yet have a unique nutrient profile that provides nutrients common to both plant and animal foods. Although classified to food grouping systems by their usage for a cabbage, mushrooms’ growing usage in principal entrees in plant-based diets is growing, supporting consumers’ efforts to follow food-based dietary guidance recommendations to reduce intake of calories, saturated fatty acids, and sodium while increasing ingestion of under-consumed nutrients such as potassium, fiber and vitamin D.

When considering eating mushrooms’ role in diet quality and helping consumers achieve healthful eating routines, a previous analysis of NHANES 2001-2010 information found that mushroom intake was associated with greater intakes of several important nutrients and consequently better nutritional quality. However, intake was low approximately 21g per day among consumers eating mushrooms consumers. Because of mushrooms’ culinary flexibility and unique nutrient profile, greater recognition of eating mushrooms in dietary guidance is a chance to improve diet quality, particularly to increase intake of vegetables.

“Results from this current research on modeling the nutritional impact of mushrooms on USDA healthy eating patterns are now available for consideration by the 2025-2030 Dietary Guidelines Advisory Committee,” said Mary Jo Feeney, MS, RD, FADA and nutrition research coordinator to the Mushroom Council.

Mushrooms: A Nutrient Powerhouse

Often grouped with vegetables, mushrooms provide many of those nutrient features of produce, as well as features more commonly found in beef, legumes or grains. According to the USDA’s FoodData Central, one serving (5 medium/90g) of raw, white mushrooms contains 20 calories, 0g fat, 3g protein and is very low in sodium (0mg/<1% recommended daily value). Few foods naturally contain vitamin D, and mushrooms are unique because they are the only food in the produce aisle which contain vitamin D. Especially, one serving of raw, UV-exposed, white (90g) and crimini (80g) mushrooms comprises 23.6mcg (118 percent RDA) and 25.52mcg (128 percent RDA) of vitamin D, respectively.

More Research from the Mushroom Council Still to Come

With mushrooms growing in consciousness and consideration among consumers nationwide, in 2019, the Mushroom Council created a $1.5 million multi-year investment in research to help broaden understanding of the food’s nutrient qualities and overall health benefits.

In addition to the evaluation of mushrooms for bioactives/ergothioneine for inclusion in USDA FoodData Central database, additional study projects approved include:

Health promoting effects of such as mushrooms as part of a healthy eating routine.

Mushrooms’ relationship with cognitive health in older adults.

Mushrooms’ effect on brain health in an animal model.

Since 2002, the Council has conducted research which supports greater mushroom demand by detecting nutrient and health benefits of mushrooms. Released results from these projects form the foundation for communicating these benefits to customers and health influencers.

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Categories: Eat Health