With the change of seasons to cooler weather the pull is strong to create warming soups rich in nutrients we need as the days shorten. One vitamin we generally are in short supply of is Vitamin D and mushrooms are an easy and available source of this essential nutrient. Adding a variety of mushrooms to our diet is easy with recipes for thick, rich soups and cleansing salads.
Many species of mushrooms seemingly appear overnight, growing or expanding rapidly. This phenomenon is the source of several common expressions in the English language including "to mushroom" or "mushrooming" (expanding rapidly in size or scope) and "to pop up like a mushroom" (to appear unexpectedly and quickly). In reality all species of mushrooms take several days to form primordial mushroom fruit bodies, though they do expand rapidly by the absorption of fluids.
Nutrition
Mushrooms are a low-calorie food usually eaten raw or cooked to provide garnish to a meal. Raw dietary mushrooms are a good source of B vitamins, such as riboflavin, niacin and pantothenic acid, and the essential minerals selenium, copper and potassium. Fat, carbohydrate and calorie content are low, with absence of vitamin C and sodium.Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 113 kJ (27 kcal) |
Carbohydrates | 4.1 g |
Fat | 0.1 g |
Protein | 2.5 g |
Thiamine (vit. B1) | 0.1 mg (9%) |
Riboflavin (vit. B2) | 0.5 mg (42%) |
Niacin (vit. B3) | 3.8 mg (25%) |
Pantothenic acid (B5) | 1.5 mg (30%) |
Vitamin C | 0 mg (0%) |
Calcium | 18 mg (2%) |
Phosphorus | 120 mg (17%) |
Potassium | 448 mg (10%) |
Sodium | 6 mg (0%) |
Zinc | 1.1 mg (12%) |
Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database |
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