Essential minerals There are many minerals found in mushrooms that are essential for a healthy body. The most abundant minerals in mushrooms are potassium, phosphorus, copper and selenium. There are lesser amounts of magnesium, iron and zinc.
Potassium is a natural mineral in plant foods and it plays a major role in maintaining fluid and electrolyte balance. A diet with plenty of potassium and low in sodium (salt) appears to both prevent and help correct high blood pressure. This, in turn, helps to prevent strokes.
About one quarter of your copper requirements are found in a serve of mushrooms. Copper is very important in the production of red blood cells and it’s also a component of antioxidant enzymes naturally produced by the body. It is also involved in energy production, and the making of tendons and neurotransmitters.
Mushrooms will provide 11% of your daily phosphorus needs. The main role of phosphorus is, in combination with calcium, to form the structure of teeth and bones. The other roles of phosphorus include energy metabolism and being a critical part of ATP, the high-energy molecule used during muscle contraction.
Selenium is one of the body’s antioxidants nutrients helping to prevent free radical formation. A serve of mushrooms can provide a quarter of your daily needs of selenium. A lack of selenium has been implicated in the cause of both heart disease and some cancers.
A serve of mushrooms (100g or three button mushrooms) is a simple way to boost your mineral intake for very few kilojoules.
Minerals per 100g serve
Nutrient
Mushrooms 100g
% RDI/AI
Copper
342
20% AI men; 28% AI women
Selenium
15.4
22% RDI men; 26% RDI women
Phosphorus
110
11% RDI men & women
Potassium (mg)
310
8% RDI men; 11% RDI women
% RDI = Percentage of the Recommended Dietary Intake each day
% AI = Percentage of the Adequate Intake each day (as an RDI has not been established)
mg = milligrams; mcg = micrograms
Sources: Nutrient Reference Values for Australia & New Zealand 2006; NUTTAB 2006
Spaghetti mushroom carbonara Serves 4
400g dried spaghetti 1 tbs olive oil 250g 97% fat free bacon, chopped 1 leek, halved, thinly sliced 300g button mushrooms, thinly sliced 3 eggs 50g parmesan, finely grated salt and ground black pepper, to taste 1/4 cup flat leaf parsley leaves, chopped
Cook spaghetti in a large saucepan of salted boiling water, following packet directions, until al dente.
Meanwhile, heat oil in a large non-stick frying pan over medium-high heat. Add bacon and leek and cook, stirring often, for 4 minutes or until leeks are tender. Add mushrooms and cook for 2 minutes or until mushrooms soften slightly.
Drain spaghetti and return to saucepan. Whisk eggs in a small bowl with a fork. Add eggs, mushroom mixture, parmesan and salt and pepper to spaghetti and toss until well combined. Place saucepan over medium heat and toss for 1 minute or until egg mixture has just set. Sprinkle with parsley and serve immediately.
