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Key Nutrients for SupportingYour Immune System
+ Get enough sleep
+ Manage your stress
+ Consume less sodium, saturated fat and added sugars
+ Be physically active, aim to get 150 minutes of moderate to vigorous activity weekly
+ Include a variety of proteins in your weekly meals
+ Choose whole grains more often than refined grains
+ Eat a wide range of fruits and vegetables, including mushrooms!
Mushrooms are a locally grown superfood!
Affordable, nutritious and delicious, fresh mushrooms are making their mark. Even though they look simple, mushrooms have a whole lot going for them in the nutrition department.
Essential Nutrients
A half-cup serving of cooked sliced mushrooms has a mere 14 calories, virtually no fat, 1 gram of fibre and is a source of phosphorus, potassium, copper, selenium, niacin and pantothenic acid. Mushrooms are also a good source of riboflavin, and are the only vegetable in the produce section with natural Vitamin D. All that goodness with little calories and fat makes mushrooms a nutrient dense food and a healthy choice.
Antioxidants
Fresh mushrooms contain a powerful antioxidant called L-ergothioneine. Ergothioneine is found in both raw and cooked mushrooms. Portabella and crimini mushrooms have the most, followed by white button mushrooms.
Fibre
Mushrooms offer both soluble and insoluble fibre, which helps to maintain good bowel health.
Cancer-Fighting
Fresh mushrooms offer nutrients such as beta-glucans and conjugated linoleic acid, compounds that are currently being studied for their chemo-preventive potential. Recent research suggests that mushrooms (and mushroom extracts) may have powerful anti-tumour activity, for both breast and prostate cancer.
Immunity
A strong immune system helps protect against infections from bacteria and viruses. Emerging research indicates that certain mushroom extracts (including extracts from the white button mushrooms), may have a positive effect on the immune system.
Weight Management
Fresh mushrooms are nutrient dense, meaning they are high in nutrients and low in calories. They also have high water content, are low in fat, and contain some fibre; three factors that will help keep you feeling fuller for longer. Researchers have found that people who eat satisfying portions of foods that are less energy-dense have greater success at weight loss and maintenance.
Fresh Mushrooms Can Help!
Recent Studies Show that fresh mushrooms can help with:
Blood Pressure
Arthritis
Diabetes
Heart Health
Gout
Healthy Aging
Childhood Obesity
Diverticulosis
Mushrooms are good for you!
Mushrooms are good for you! Adding four to five medium sized mushrooms (100 g) to your diet provides important vitamins and minerals, essential for a healthy body and active lifestyle.
Mushrooms are a source of:
B Complex Vitamins – Mushrooms are a good source of B vitamins such as niacin, riboflavin, and panotothenic acid. These B vitamins help to provide energy by breaking down proteins, fats, and carbohydrates. B vitamins also play an important role in the nervous system.
Minerals – Mushrooms are a source of important minerals such as selenium, copper, and potassium. Minerals are necessary for the proper function of the human body and play different roles from making healthy red blood cells to protecting body cells.
Fibre – Mushrooms contain both soluble fibre and insoluble fibre, which helps to maintain good bowel health.
Vitamin D – Vitamin D works with Calcium and Phosphorus to make strong bones. Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified food sources.
Mushrooms are low in:
Fat
Carbohydrates
Sodium
Cholesterol
Sugar
Some easy ways to add more mushrooms and nutrients into your diet:
Add ½ cup white button mushrooms to your omelet or scrambled eggs. Benefit: one 1 extra gram of fibre.
Mix 1 cup of diced portabella mushrooms into pasta or pasta sauce. Benefit: three 3 extra grams of fibre.
Include 1 ½ cups sliced crimini (brown) mushrooms in risotto or other rice dishes. Benefit: five 5 extra grams of fibre.
NOW THAT YOU KNOW HOW GOOD MUSHROOMS ARE FOR YOU, START ADDING THEM TO YOUR MENU.
Copper
What it does: Used by the body to make energy, connective tissues and blood vessels. Helps maintain the nervous and immune systems.
Where to find it: Shiitake mushrooms, potatoes, cashews, turkey, spirulina and shellfish
Probiotics
What it does: Probiotics are “good” bacteria that promote health by working to balance good & bad bacteria within the colon.
Where to find it: Cultured dairy products such as yogurt and in fermented foods such as kimchi.
Folate
What it does: Needed by the body to make DNA and other genetic material.
Where to find it: Asparagus, broccoli, brussels sprouts, kidney beans, edamame and avocado.
Iron
What it does: Carries oxygen via blood cells throughout the entire body, and is essential in the production of red blood cells.
Where to find it*: Oysters, legumes, potatoes, red meat, seafood, tofu and spinach.
Vitamin B12
What it does: Helps keep the body’s nerve and blood cells healthy and helps make DNA.
Where to find it: Found in salmon, tuna, beef, chicken, eggs, milk, and nutritional yeast.
Selenium
What it does: Helps to keep tissues healthy by preventing cell damage
Where to find it: Crimini and portabella mushrooms, grains, Brazil nuts, halibut, ham, beef and turkey.
Zinc
What it does: Helps the immune system fight off invading bacteria and viruses.
Where to find it: Mushrooms, lobster, beef, pork, Swiss cheese and nuts.
Vitamin E
What it does: Fights off invading bacteria and viruses while helping widen blood vessels to prevent blood clots.
Where to find it: Almonds, hazelnuts, sunflower seeds, peanut butter, pumpkin, and spinach.
Vitamin A
What it does: Vitamin A is important for normal vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys and other organs function properly.
Where to find it: Spinach, carrots, dairy products, liver, and fish.
Vitamin C
What it does: Acts as an antioxidant to help protect cells from damage. Vitamin C also helps the body absorb iron and supports proper immune function.
Where to find it: Citrus fruits, berries, melons, tomatoes, kiwifruit, bell peppers and broccoli.
Vitamin D
What it does: Works with calcium and phosphorus to make strong bones
Where to find it: Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified food sources. It can also be found in salmon, fortified milk & eggs.
Vitamin B6
What it does: Plays an important role in immune function. It’s also needed for enzyme reactions and helps the body use and store energy from protein and carbohydrates.
Where to find it: Shiitakes, bananas, squash, chickpeas, wheatgerm, chicken and tuna.
