Mushrooms are such a wonderful food they are low in calories, are virtually fat free, cholesterol free, have very low levels of sugar and salt; they provide a valuable source of dietary fibre, as well as several vitamins and minerals.

This post is just aimed at micro-nutrients, I will deal with macro nutrients in some other post. Micronutrients are what are commonly referred to as “vitamins and minerals.” micronutrients are different from the macronutrients (protein, carbohydrate and fat), and micronutrients are called “micro”-nutrients because your body needs only very small quantities of them for survival. However, if your body doesn’t get the small quantities of micronutrients that it needs, serious health problems can result. Micronutrients are vital to the proper functioning of all of your body’s systems.

I will just highlight some of the micronutrients that mushrooms have:-

Vitamin D: Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth.

Vitamin B1 – Thiamin: Thiamin controls the release of energy from carbohydrate, which is needed for the normal functioning of the brain and nervous system.

Vitamin B2 – Riboflavin: Mushrooms are high in Riboflavin, a B- vitamin that helps to maintain healthy red blood cells and promotes good vision and healthy skin.

Vitamin B3 – Niacin: Niacin, another B-vitamin found in mushrooms, helps to control the release of energy from protein, fat and carbohydrate, which keeps the body’s digestive and nervous systems in good shape.

Vitamin B5 – Pantothenic Acid: Plays a number of essential metabolic roles in the human body, including providing assistance with the production of hormones.

Vitamin B9 – Folate: Mushrooms
are a rich source of Folate, which is essential for the formation of red and white blood cells in bone marrow. Folate is an important factor in healthy growth and development: pregnant women are encouraged to increase their Folate to assist with growth.

Vitamin H – Biotin: Is essential in the metabolism of proteins and carbohydrates and is just another
B-vitamin found in mushrooms.

Collectively, the B-vitamins contained in mushrooms may help to relieve stress, depression and fatigue?

Sodium: Mushrooms contain virtually no salt.

Potassium: This important mineral aids in the maintenance of normal fluid and mineral balance, which helps to control blood pressure. Mushrooms contain more potassium than most other fruit and vegetables:

Calcium: As well as being the most abundant mineral in the human body, calcium provides the structure for our teeth and bones and is needed for muscle contraction. 100g of mushrooms contains 2mg of calcium.

Iron: Mushrooms are a source of iron, which is essential to most life forms and normal human physiology.

Zinc: Found in almost every cell of your body, zinc stimulates the activity of approximately 100 enzymes and amongst other things, supports a healthy immune system.

Magnesium: Essential to good health, magnesium helps to maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong; 100g of raw mushrooms contain 9mg of magnesium.

Selenium: This mineral works as an antioxidant, protecting body cells from damage that might lead to heart disease and some cancers. Mushrooms are one of the richest, natural sources of selenium.

Ergothioneine: This is another, naturally occurring, antioxidant which is found in mushrooms.

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