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

Nutrient	Average	% RDI/AI
Vitamin B2 (mg) Riboflavin	0.37	28% RDI men; 36% RDI women
Niacin equivalents (mg)	3.7	25% RDI men; 29% RDI women
Pantothenic acid mg	1.15	19% AI men; 29% AI women
Biotin mcg	8.9	30% AI men; 36% AI women
Folate mcg	18	5% RDI men & women

The vitamins niacin and riboflavin are involved in normal body cell function and in the release of energy from carbohydrate, protein and fat. So, the fitter you are, the more riboflavin and niacin you need. While mushrooms are not often listed as a source of riboflavin and niacin, the fact is, they are! That makes adding mushrooms to dinner or having mushrooms on toast for breakfast a very clever idea.

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). Mushrooms are not a major source of B12 as a serve provides no more than 5% of the daily needs for this vitamin. Unusually, this makes the mushroom the only non-animal fresh food source of B12.

So, if you want to get the best out of your body, you will need plenty of 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

1. Preheat oven to 220 degrees centigrade 
2. Place pitta breads on 2 baking trays. Spread evenly with tomato paste. Top with shaved ham and mushrooms. Sprinkle evenly with mozzarella cheese. Season with salt and pepper. Spray pizzas with olive oil spray.
3. Bake for 10-12 minutes or until cheese melts and pitta bread is crisp at the edges. Top each with rocket leaves, drizzle with extra virgin olive oil and serve.