Posts Tagged ‘vitamin d’

Mushroom Varieties Offer Different Health Benefits

DYK: Different mushroom varieties offer different health benefits. Read on to learn more!

While it’s easy to decipher between shapes and colors, it’s not as easy to see the nutritional differences between mushrooms. Mushrooms are a nutrient powerhouse with each type offering beneficial nutrients such as vitamin D, selenium and B vitamins.

Health Benefits of Mushroom Varieties

This March, during National Nutrition Month,“Put Your Best Fork Forward” and dive deeper into the leading health benefits[1] behind four common mushroom varieties.

Low-Calorie

Opt for white buttons: Boasting just 18.5 calories per serving[2], white button mushrooms contain the lowest calories of all mushroom varieties. Additionally, white buttons provide 15 percent of the daily recommended intake of the vitamin B3, niacin. Niacin may promote healthy skin and digestive health.

Bone Health

Say hello to shiitakes: One serving of shiitake mushrooms is an excellent source of copper, offering 40 percent of the recommended daily intake. Copper helps keep bones and nerves healthy.

Immunity

Choose cremini: One serving of cremini mushrooms is an excellent source of selenium, containing 31 percent of the recommended daily intake. Selenium may help the immune system function properly.

Vitamin D

Make room for maitake: One serving of maitake mushrooms contains a whopping 236 percent of the daily recommended intake of vitamin D. Vitamin D may help build and maintain strong bones by helping the body absorb calcium. Additionally, it may support cell growth, neuromuscular and immune function, and help reduce inflammation.

[1] Mushroom Varieties Chart and Nutrition by Varieties

[2] Average serving size is 4-5 mushrooms.

Savor Summertime with a Marinated Mushroom and Chickpea Salad

Savor the flavors of summer with a savory marinated mushroom and chickpea salad, courtesy of Aggie’s Kitchen

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“Summer is in full swing and I am enjoying everything that comes along with the season like beach days, fresh produce and of course, plenty of cookouts and picnics with family and friends. This refreshing and light Marinated Mushroom and Chickpea Salad is a great side dish for your next cookout or picnic, it can easily be made ahead with a few simple ingredients. It’s a tasty vegetarian or vegan option, if you are looking for something meatless to add to the menu.

Did you know that mushrooms stand out as a quality source of Vitamin D? Get that extra punch of vitamin D this summer with this flavorful mushroom salad.”

Marinated Mushroom and Chickpea Salad

Yield: 4-6 servings

Ingredients:

8 oz baby portabella mushrooms*, cleaned and cut into quarters

2 roasted red peppers, cut into small pieces

1 – 15 ounce can chickpeas, drained and rinsed

1/3 cup red wine or sherry vinegar

4 tablespoons olive oil

2 garlic cloves, pressed or minced

small pinch red pepper flakes, to taste

2 tablespoons chopped fresh Italian parsley and/or fresh oregano

salt and pepper to taste

Directions:

Combine mushrooms with chickpeas and roasted red peppers in a large mixing bowl.

In a small saucepan, over medium heat, combine sherry vinegar with olive oil, garlic and red pepper flakes. Bring to a low boil and turn off heat. Pour vinaigrette over mushrooms, chickpeas and red peppers and gently stir.

Let sit for about 10 minutes, stirring occasionally so that ingredients absorb dressing. Add freshly chopped herbs and season with salt and pepper to taste. Serve at room temperature or chilled. Stir before serving (to distribute the dressing).

*UV exposed baby portabella mushrooms

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Mushrooms: A Vitamin D Powerhouse in the Produce Aisle

 

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With vitamin D containing so many health benefits, it’s no surprise that we’re always on the hunt for easy ways to increase our intake without basking in the sun. Fortunately, there’s an easy (and delicious!) way to get the recommended daily amount.

While few foods naturally contain vitamin D, mushrooms are unique for being one of the only sources in the produce aisle.1 All mushrooms contain vitamin D, but did you know that growers can increase the amount by exposing them to ultraviolet light? Thanks to ergosterol – a sterol found in cell membranes of fungi, mushrooms are able to convert ultraviolet light into vitamin D.2

Retailers are now offering a variety of light-exposed mushrooms, making it easier than ever to get your hands on a delicious source of vitamin D. Just one serving of vitamin D-enhanced mushrooms (about five white button mushrooms or one portabella) provides more than half of the recommended daily amount!3

For an easy and delicious summertime meal, try out our Mushroom and Pea Gazpacho Soup or Surf & Turf Shrimp Portabella Fajitas.

Mushroom Gazpacho

 

Surf & Turf Shrimp Portabella Fajitas

 

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Mushrooms and Health Summit

On September 9-10th the Mushroom Council held its very first Mushrooms & Health Summit in Washington D.C. Mushroom Council representative, Bart Minor, was at the two day event which boasted mushroom experts from leading scientific institutions, nutrition professionals, and a fascinating mock growing room that captured the attention of every single attendee.

Mushroom Summit Presentations

I can’t think of a better way to bring mushrooms out of the dark and into the health spotlight than at our very own Mushrooms & Health Summit. In a room full of scientists, doctors, nutrition professionals, and even foodies, it became evident that mushrooms are something we should be excited about!

I sat there fascinated by all of the emerging research; presentations on everything from weight management and immunity, to vitamin D and umami. Leading scientists and researchers are discovering new facts about mushrooms and what makes them a unique dietary component every day.

The mushroom lunch was a captivating presentation in itself. Culinary experts from the CIA showcased mushroom blendability by demonstrating their sensory sampling panel, and highlighting the research that has come out of these highly successful trials. It should be no surprise the studies found consumers generally like mushrooms as a partial substitution for ground meat because mushrooms enhance the aroma, flavor, and texture of the finished dish.

Mushroom Summit Blendability Sampling

The mock growing room was by far the star of the summit. With a huge display that showcased all commercially grow varieties, summit attendees we both surprised and delighted to see exactly how fresh mushrooms are grown in the US.

Mushroom Summit Growing Room

Since 2005, the mushroom industry has dedicated resources to better understand the nutrition properties and health benefits of mushrooms, and I was honored to see all of these resources come together to shed some light on the humble mushroom.

A Delicious Farewell to Summer

Labor Day Send-Off

With the Labor Day weekend – “summer’s last stand” – upon us, it’s time to dust of the grill for one last hurrah.

While it’s not time for fluffy jackets and scarves just yet, the cooler nights signal the summer’s end is quickly approaching. This holiday weekend, send summer off in style with tasty grilled mushrooms for a cookout that’s nutrient-dense and low-calorie without sacrificing that unique smoky taste.

Whether on pizzas, alongside other veggies, or finely chopped and blended with ground meat into a traditional burger, mushrooms are an easy way to fold in an extra kick of nutrition into your fired up favorites. Because of their heartiness, savory mushrooms can even replace the meat on your grill altogether, for a nutritionally sound and tasty treat.

The sun may be setting on summer, but it doesn’t have to set on your health! Did you know that Vitamin D is also found in mushrooms? In fact, mushrooms are one of the few foods that naturally contain Vitamin D and the only food in the fresh produce aisle to do so.

If you’re looking for some grilling inspiration, here is some of our favorite flame-cooked fare:

As the weather cools down, incorporate mushrooms into your Labor Day grilling plan for a nutritious way to enjoy your summer favorites. After some easy prep, you can kick back and enjoy the “fruits of your labor.”