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fact sheet 1 - mushrooms for vitality
You may never have thought of the mushroom as a vitamin supplement, but you can be assured that a serve of mushrooms provides a healthy ‘dose’ of the essential B group vitamins riboflavin (B2), niacin (B3), pantothenic acid and biotin. A serve of mushrooms will give you about one third of your riboflavin and biotin, and a quarter of your niacin and pantothenic acid needs for a day (see table below). Mushrooms also provide a modest amount of folate, the vitamin known to reduce the risk of spinal problems in babies during pregnancy. Nutrient per 100g serve
Source: Nutrient Reference Values for Australia & New Zealand 2006; NUTTAB 2006
Pantothenic acid is involved in more than 100 different steps in making neurotransmitters, hormones and haemoglobin, while biotin is also involved in normal body metabolism including the production of glucose. Both vitamins work primarily as co-enzymes, compounds that allow enzymes to function properly. Mushrooms are often associated with vitamin B12, a vitamin commonly found in animal foods. Ground-breaking research at the University of Western Sydney in 2009 revealed that there are wide-ranging amounts of B12 in mushrooms in a bio-available form (meaning that it can be used by the body). Although mushrooms provide a modest amount of vitamin B12, they are not a major source of B12 as a serve provides no more than 5% of the daily needs for this vitamin. However, this still makes the mushroom the only non-animal fresh food source of B12. Another surprise from the mushroom is that it generates vitamin D when it is in the sunlight. Wild mushrooms naturally generate 2-40 mcg of vitamin D in 100g serve. Compare that to the 5-15 mcg we need each day. You can see that the wild mushroom can give you all your vitamin D needs. Exposing commercial mushrooms to sunlight after harvest also triggers the production of vitamin D. Australian farmers have produced mushrooms with your daily needs of vitamin D in a single serve. So, if you want to get the best out of your body, you will need plenty of vitamin D and B vitamins. Before you consider a vitamin supplement try getting your vitamins through real food. Mushrooms really fit the bill. Mushroom, ham & rocket pitta pizzas Serves 4 4 wholemeal pitta pocket breads 1/3 cup tomato paste 200g lean shaved leg ham, roughly chopped 300g cup mushrooms, thinly sliced 1 cup low-fat grated mozzarella cheese salt and ground black pepper, to taste olive oil cooking spray 60g rocket leaves extra virgin olive oil, to serve
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Nutritional information: 
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