A Vegetable Which Really Needs a Superhero Cape

The vegetable which needs a superhero cape is a vegetable which works perfectly at any meal of the day. This vegetable also boasts an impressive list of nutrition benefits. The vegetable I am writing about is the mighty mushroom!

It is true that the origins of the mushroom are not as romantic an image as picking a freshly ripened apple from a tree. However, in this case this vegetable, is true to the saying that great outcomes happen when someone (or in this case something) has been through dirt in their life.

 Some highlights of this vegetable as a nutrition powerhouse include being very high sources of these vitamins and minerals compared to other vegetables such as broccoli, tomatoes or carrots:

• Potassium ( This mineral helps your body with many functions including helping you have a healthy blood pressure)

• Vitamin D ( A vital fat-soluble vitamin which is needed for your body to absorb calcium. Calcium is essential for strong bones. Vitamin D also has other important functions such as supporting your immunity to work optimally)

• Selenium ( Studies suggest that this mineral which acts like an antioxidant may help reduce the risk of some cancers such as breast and prostate cancer, although more research is needed to strengthen evidence)

• Copper (Some of the many benefits of this mineral include allowing iron to be used is your body. Also, promoting the health of your hair and eye health and is needed for energy to be used efficiently in your body.)

As well as these four highlights’ mushrooms contain the B vitamins:

1. Pantothenic acid, which helps with the production of hormones and plays an important role in the nervous system.

2. Riboflavin, which helps you maintain healthy red blood cells.

3. Niacin, which promotes healthy skin and makes sure your digestive and nervous systems function properly.

On top of these great nutrition components, mushrooms contain antioxidant properties which help eliminate the free radicals which can lead to the breakdown of the cells in your body which ultimately causes disease and death.

Are you trying to lose weight or maintain a healthy weight? Mushrooms are what we call ‘nutrient dense’ meaning they have lots of great components for your health and they are also low in energy density, meaning mushrooms provide you with a low in the amount of energy compared to their size. A bonus is mushrooms contain fibre, so they help you feel full without filling out!

Due to the meaty flavour of mushrooms, especially when cooked, they can provide a healthy meat substitute. Simply dice the mushrooms and fry them in a pan using 1-2 tablespoons of extra virgin olive oil. Try replacing the meat for mushrooms for meals like:

1. The patty of a hamburger bun

2. The Mince for a pasta dish or in Mexican

A must-try recipe:

3. Try this delicious recipe by Corn Thins:  Creamy Chicken and Mushroom Spread Recipe

Take home message: The humble mushroom may have lowly beginnings but given a chance can become a household favourite. This is a vegetable which both tastes great and helps you live at your best.

References:

1.         IOM (Institute of Medicine). 2010. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC, National Academies Press. Report Brief. Health Effects of Vitamin D and Calcium Intake, Page 1.http://www.iom.edu/~/media/Files/Report%20Files/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/Vitamin%20D%20and%20Calcium%202010%20Report%20Brief.pdf

2.         Duyff, R. American Dietetic Association’s Complete Food and Nutrition Guide. Third Addition. Wiley & Sons. NJ. 2006.  

3.         U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2011. USDA National Nutrient Database for Standard Reference, Release 24.

4.         Dubost, N.J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 2006. 8;3. pg 221.

5.         City of Hope. Mushrooms May Need More Might For The Cancer Fight. http://www.cityofhope.org/superfoods-mushrooms

6.         Cheskin LJ, Davis LM, Lipsky LM, Mitola AH, Lycan T, Mitchell V, Mickle B, Adkins E. Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Appetite. 2008:51;50-57. Attached, substantiation underlined.

7.         K.H. Poddar, L.J. Cheskin et al.Positive effect of mushrooms substituted for meat on body weight, body composition, and health parameters. A 1-year randomized clinical trial. Appetite 71 (December 2013) 379–387. Attached, substantiation underlined.