Mushrooms are a common delicacy on the table, edible mushrooms have many choices, mushrooms are rich in vitamins, selenium, copper, potassium and dietary fiber and other nutrients needed by the human body, not only have high nutritional value, but also a low-fat, low-calorie food. Back in 2019, the American Mushroom Council invested $1.5 million to broaden the understanding of the nutritional quality and overall health benefits of food through years of research.
So, how high is the nutritional value of mushrooms? What are the positive effects on the human body? Academic monarchs should give you a brief popularization of science during the Spring Festival.
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Recently, researchers from the United States have quantitatively studied the effects of adding a serving of mushrooms to a diet on dietary nutrition. The study once again confirmed that eating more mushrooms is indeed good for health.
Using dietary intake data from the 2011-2016 National Health and Nutrition Survey (NHANES), the researchers modeled and analyzed the nutritional effects of increasing a serving of mushrooms on the diet. Studies have found that adding a serving of mushrooms to the diet can increase the intake of micronutrients such as dietary fiber, copper, phosphorus, potassium, selenium, zinc, etc., without increasing any calories, sodium or fat.
The study, titled "Nutritional impact of adding a serving of mushrooms on usual intakes and nutrient adequacy using National Health and Nutrition Examination Survey 2011–2016 data," was published in the food journal Food Science and Nutrition (Food Science & Nutrition).
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Mushrooms are the fruit of filamentous fungi that grow on the ground, this edible mushroom belongs to the "Third Food Kingdom", is biologically different from plant and animal source food, has a unique nutritional composition, contains dietary fiber, more than a dozen vitamins and minerals, vitamin D content is particularly prominent, but also contains a large number of antioxidants.
As a vegetable that has been on people's tables for a long time, mushrooms are increasingly likely to be chosen for people who choose a plant-forward diet. Often, mushrooms are combined with vegetables to provide agricultural products as well as the multiple nutrients contained in meat, soy products or grains.
Data from the USDA Food Data Center shows that five medium-sized raw white mushrooms (about 90 grams) contain 20 calories, 0 grams of fat, 3 grams of protein, and are very low in sodium (0 mg, less than 1% of the recommended daily value).
In addition, a unique feature of mushrooms is that they are the only foods on the shelves of produce that contain vitamin D, and few foods contain vitamin D naturally. Specifically, a portion of raw, UV-irradiated 90 g white mushroom and 80 g of small brown mushroom contained vitamin D of 23.6 mcg (118% RDA) and 25.52 mcg (128% RDA), respectively.
Moreover, the low calorie, low saturated fatty acids and high nutrition characteristics of mushrooms are in line with the current pursuit of healthy diet.
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So, from a scientific point of view, how big is the impact of mushrooms on dietary health?
To explore this question in detail, U.S. researchers Victor L. Fulgoni III and Sanjiv Agarwal modeled common edible mushrooms (white mushrooms, brown mushrooms, brown bisporus mushrooms) and oyster mushrooms based on daily dietary data from adolescents aged 9-18 years and adults over the age of 19.
The study found that adding an 84-gram serving of common edible mushrooms to the diet (whether it is a 1:1:1 mix of white mushrooms, small brown mushrooms, brown bisporus mushrooms, or oyster mushrooms) can increase dietary fiber, copper, phosphorus, potassium, selenium, zinc and other nutrients in the food; on the other hand, the increase in edible mushrooms can increase the dietary fiber, copper, phosphorus, potassium, selenium, zinc, riboflavin, niacin and choline in adolescents and adults, but have no effect on calories, carbohydrates, fats and sodium.
When regular mushrooms are exposed to ultraviolet light, the amount of vitamin D per serving of regular mushrooms can increase to 5 micrograms, which is enough to meet the daily vitamin D requirements of adolescents and adults. Data show that UV-irradiated mushrooms reduced vitamin D deficiency from 95.3% to 52.8% in adolescent groups and from 94.9% to 63.6% in adults. Interestingly, adding oyster mushrooms to your diet can increase dietary vitamin D by 12% to 13%.
In addition to important vitamins and minerals, mushrooms are a rich source of key bioactive phytonutrients. Ergothioneine (which plays an important role in maintaining the function of the body's red blood cells and protecting them from oxidative damage) and glutathione (the body's main antioxidant and detoxifier) in mushrooms is very high, and the content of these sulfur antioxidants in oyster mushrooms is significantly higher than that of ordinary mushrooms.
It is well known that inadequate micronutrient intake can have many adverse effects on human health, and may lead to diseases such as neurological defects, poor bone health (osteoporosis), impaired immune function and impaired cognitive function. In response to this problem, according to the results of this study, adding a little mushroom to the plate and the problem of insufficient intake of trace elements seems to be solved.
In response, the researchers said: "This study validates what we already know, namely that adding mushrooms to your plate is an effective way to achieve the goal of a healthy diet in the Dietary Guidelines for Americans (DGA). Data from NHANES can be used to assess nutritional status and its association with health promotion and disease prevention, and to assist in the development of national standards and public health policies. ”
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The study's strength lies in the use of a continuous, large-scale, nationally representative cross-sectional survey of the non-institutionalized U.S. population, NHANES, which focuses primarily on monitoring the diet and health of U.S. children and adults, and the reliability of the study is further underpinned by the use of this dataset. The same‐person modeling used in the study further complements past research on consumers and non-consumers based on specific foods.
However, the study still has certain limitations. On the one hand, dietary intake data from NHANES are self-reported, rely on respondents' memories, and are affected by reporting bias. On the other hand, the findings are based on data modeling to assess the maximum effects of adding mushrooms and may not reflect actual individual eating behavior.
However, the researchers say this modeling provides a technique to test the potential effects of dietary guidance on nutrition, and the findings provide insights into the nutritional benefits of adding mushrooms to current dietary intake.
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