Nutrition & health

Surprises from the mushroom

The common button mushroom (Agaricus bisporus) is now so popular that it is consumed by 86% of Australian households each year, and 55% of households every week. Those that love their mushrooms eat them at least three times a week, with 93% classifying them as nutritious. Their increasing popularity has seen mushroom consumption increase five-fold since 1980, with mushrooms now the third highest selling fresh produce item at the supermarkets. Below is a summary of what we know about the health benefits of the mushroom, followed by a more detailed description and a list of the scientific references.

Executive summary

• The mushroom is not a plant, so it has a very different nutrition profile to that of fruit and vegetables.
• The characteristic savoury flavour of the mushroom comes from natural glutamates. With mushrooms in the meal, there is no need for any added flavour enhancers like salt or MSG.
• A serve of mushrooms provides over 20% of the RDI for each of the B vitamins riboflavin, niacin, pantothenic acid, biotin, and the minerals selenium and copper.
• Mushrooms have bio-available vitamin B12 on the surface and in the flesh.
• Mushrooms naturally have vitamin D. They are the only non-animal food to have natural vitamin D, generated automatically when they are exposed to light.
• Not only are mushrooms very low in kilojoules and energy density, research reveals that they are filling and dampen the appetite at subsequent meals.
• Research suggests that women eating 10g mushrooms or more daily have a 50-65% lower risk of breast cancer. There are unique compounds in mushrooms that appear to protect us from both breast and prostate cancer.
• The mushroom has all the attributes of a superfood – nutrient-rich, flavour-rich, low in kilojoules, high in bioactive compounds, anti-cancer compounds, easy-to-buy and affordable.
• 86% of households eat mushrooms, with 55% of households eating mushrooms every week. Nine out of 10 consumers say that mushrooms are nutritious.
• A normal serve of mushrooms is 100g (three button mushrooms or one flat mushroom), a simple and delicious way to get at least one of your 2&5 serves each day for under a $1 a serve.

The mushroom is not a plant 

First, it is important to understand that the mushroom is not a plant as it evolved at a different time to plants (Carroll 2001). This helps to explain why a mushroom’s nutrition profile is different to plant foods like fruit and vegetables. We still want people to eat their vegetables, but the evidence is mounting that having mushrooms in the diet complements vegetables and offers unique health benefits. By regularly being one of the five daily vegetable serves in the Go for 2 & 5 campaign, mushrooms enhance fruit and vegetable’s ability to keep the doctor away and disease at bay.

The mushroom is bursting with flavour 

The unique taste and texture of the mushroom makes it a favourite with meat eaters and vegetarians alike. The rich flavour comes from the natural glutamates present in the mushroom. Glutamate is also produced by the body, used as a neurotransmitter in the brain by half of all nerve cells.

The glutamate level of the mushroom increases as the mushroom matures from a button to a flat mushroom. The natural glutamates are not MSG. Fresh and powdered mushroom can be added to soups, casseroles and stews for extra flavour. Including mushrooms in a dish means you can dispense with the salt shaker. See the Fact Sheet on umami for much more information and references.

The macronutrients in mushrooms

The mushroom has more protein than most vegetables and a carbohydrate content similar to zucchini and tomatoes (see Table 1). Cholesterol-free and with virtually no fat, the mushroom is a very low kilojoule food. A serve of mushrooms is 100g, which is equivalent to three button mushrooms or one flat mushroom.

Table 1. Macronutrient profile/100g fresh mushrooms

Source: NUTTAB 2010 Online

The mushroom is also an abundant source of essential vitamins and minerals (see Table 2), surprising many health professionals with its nutrient diversity and density. A serve of mushrooms provide over 20% of the Recommended Dietary Intakes (RDI), or daily needs, for each of the B vitamins riboflavin, niacin, pantothenic acid, biotin, and the minerals selenium and copper, while also providing an appreciable amount of folate and bioactive compounds. Mushrooms exposed to light quickly generate vitamin D to levels that meet daily needs. No vegetable can match the nutrient profile of the mushroom.

Nutritional information:
Mushroom, ham & rocket pitta pizzas