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 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 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.
