Author: Anna Szabó
Studies of the past decade proved that the nutritional values of cultivated and wild grown mushrooms have been underrated for a long time. Researchers found that mushrooms contain just as much if not even more of certain nutrients. About 12.000 macroscopic (fleshy) fungus species are known around the World. Macroscopic or fleshy fungi are those species, which have differentiated stem and cap, they are visible to the naked eye and can be picked by hands. 3.000 of these species are edible, 700 have some kind of medicinal properties and 1.400 can be toxic (micetism or mycotoxicosis).
Even in the ancient times people knew that mushrooms are valuable not only for their taste, but certain species are medicinal or hallucinogenic. Egyptian pharaohs consumed mushrooms. Greeks considered them a source of physical and mental strength. It is not surprising that micotherapy (healing with mushrooms) originates in China, since Chinese people were the first to use different species as remedies. Now it is getting popular in the western culture as well.
For a long time only wild grown mushrooms were accessible, since cultivation techniques were not yet developed. After people started cultivating the different species, fresh mushrooms (especially button and oyster mushrooms) became available throughout the year, not only as foods, but as remedies as well (Jump to medicinal mushrooms).
The water content of cultivated mushrooms is around 85-95%, except for reishi (Ganoderma), which is only 55-60%. Besides the species, cultivation technology effects water content too. Mushrooms have low energy, fat and carbohydrate levels. Although numerous essential amino acids can be found in mushrooms, their protein level is much lower than of that of the different meat types and is closer to the protein content of milk. Mushrooms are rich in dietary fibers and contain chitin, mono- and polysaccharides (e.g. glucans). The vitamin content is also worth mentioning, as they are rich in vitamin D, which cannot be found in fruits and vegetables, only in mushrooms, meets and dairy products. Different vitamins B can be found in mushrooms too. 1-octen-3-ol and other molecules cause the typical mushroom odour.
Mushrooms fit in vegetarian diet and can be prepared many ways. We can eat is raw, cooked, grilled, steamed etc. by itself or with meat or vegetables.
The advantages and disadvantages of consuming mushrooms
To demonstrate how important role mushrooms have in human nutrition, we are going to compare certain nutritional values of different vegetables and three of the most common mushroom species (button mushroom – Agaricus bisporus; oyster – Pleurotus spp.; shiitake – Lentinula edodes) in Hungary. Those minerals are presented, of which mushrooms contain high (potassium, calcium, magnesium, phosphor, iron, copper and selenium) or low (sodium) levels. Vitamins B (B2, B3, B5 and B9) levels are also shown.
Cultivated mushrooms are exceptional sources of minerals. 97-98% of the total mineral content are potassium, calcium, phosphor and magnesium, while the remaining 2-3% are micro elements, which are also important part of nutrition. The most significant nutritional values are the high potassium and phosphor and low sodium levels. Certain vegetables, meats and fishes have quite high potassium levels, but not as high as mushrooms (the only exception is spinach).
Average sodium, potassium, calcium and magnesium content (mg) of 100 g fresh vegetables and mushrooms
|
Sodium (mg) |
Potassium (mg) |
Calcium (mg) |
Magnesium (mg) |
Vegetables |
||||
cabbage |
23,0 |
216,0 |
33,0 |
20,0 |
lettuce |
16,0 |
261,0 |
28,0 |
19,0 |
garlic |
100,0 |
380,0 |
14,0 |
50,0 |
watermelon |
4,9 |
147,0 |
19,4 |
15,0 |
celery |
100,0 |
370,0 |
34,0 |
60,0 |
kohlrabi |
26,0 |
300,0 |
43,0 |
24,0 |
cauliflower |
11,0 |
175,0 |
26,0 |
21,0 |
tomato |
5,0 |
240,0 |
9,0 |
7,0 |
carrot |
70,0 |
360,0 |
28,0 |
35,0 |
spinach |
24,0 |
526,0 |
133,0 |
53,0 |
cucumber |
7,0 |
150,0 |
18,0 |
16,0 |
onion |
6,0 |
180,0 |
30,0 |
9,0 |
bean |
1,0 |
229,0 |
32,0 |
16,0 |
pea |
8,0 |
325,0 |
41,0 |
42,0 |
pepper |
4,0 |
160,0 |
14,0 |
12,0 |
Mushrooms |
||||
button mushroom |
5,0 |
510,0 |
8,0 |
15,0 |
oyster |
2,0 |
420,0 |
7,0 |
18,0 |
shiitake |
2,0 |
305,0 |
8,0 |
16,0 |
Depending on how the vegetables and mushrooms are processed, their mineral content could change. For example in case of canned mushrooms, because of the brine (used for conservation) the calcium, chrome and sodium levels rise. The originally low sodium content of the mushroom could rise by 30 (!) folds. At the same time magnesium and potassium levels drop.
In the past two decades, the possible health benefits of selenium got into the focus of researchers. Meats, fishes and eggs are rich in selenium. The majority of vegetables contain only 1,0 µg/100 g or less selenium (except garlic and different mushroom species). Although besides selenium, garlic also have high potassium, phosphor and copper levels, but people usually do not consume 100 g of it a day.
Average phosphorus, iron, copper and selenium content (µg or mg) of 100 g fresh vegetables and mushrooms
|
Phosphorus |
Iron |
Copper |
Selenium |
Vegetables |
||||
cabbage |
50,0 |
0,30 |
0,016 |
2,2 |
lettuce |
31,0 |
0,39 |
0,050 |
0,9 |
garlic |
140,0 |
0,20 |
0,400 |
27,6 |
watermelon |
2,0 |
0,20 |
0,018 |
0,4 |
celery |
88,0 |
0,40 |
0,172 |
0,7 |
kohlrabi |
67,0 |
0,70 |
0,020 |
0,7 |
cauliflower |
45,0 |
0,30 |
0,016 |
0,6 |
tomato |
36,0 |
0,27 |
0,025 |
0,5 |
carrot |
43,0 |
0,70 |
0,044 |
2,2 |
spinach |
160,0 |
2,90 |
0,156 |
1,0 |
cucumber |
36,0 |
0,40 |
0,020 |
0,3 |
onion |
48,0 |
0,40 |
0,175 |
1,5 |
bean |
26,0 |
0,70 |
0,042 |
0,6 |
pea |
110,0 |
0,90 |
0,330 |
1,8 |
pepper |
33,0 |
0,40 |
0,050 |
0,6 |
Mushrooms |
||||
button mushroom |
110,0 |
0,80 |
0,380 |
14,0-32,0 |
oyster |
120,0 |
1,33 |
0,240 |
15,0 |
shiitake |
112,0 |
0,60 |
0,140 |
5,7 |
As Table shows, the selenium content of button mushrooms vary strongly. This is due to the fact that the selenium level of the mushrooms depends on the selenium content of the straw (mainly wheat), which is the main ingredient of the mushroom compost. In certain parts of the USA, the selenium content of straws was analyzed. They found that those mushrooms were richer in selenium, which were cultivated on straw that were grown in selenium-rich soil. It is nowadays common to add selenium to the irrigation water to enrich casing soil, to grow mushrooms with high selenium levels. Selenium enriched mushrooms are functional foods.
More vitamins B can be found in considerably amount in the three most common cultivated mushrooms.
Average vitamin B2, B3, B5 and B9 (µg) content of 100 g fresh vegetables and mushrooms
|
Riboflavin (B2) |
Niacin (B3) |
Pantothenic acid (B5) |
Folic acid (B9) |
Vegetables |
||||
cabbage |
60 |
1000 |
100 |
43,0 |
lettuce |
100 |
500 |
110 |
25,0 |
garlic |
51 |
400 |
590 |
3,0 |
watermelon |
20 |
200 |
700 |
2,2 |
celery |
75 |
400 |
400 |
4,4 |
kohlrabi |
50 |
300 |
200 |
16,0 |
cauliflower |
100 |
500 |
440 |
34,0 |
tomato |
60 |
500 |
20 |
37,0 |
carrot |
50 |
1500 |
300 |
6,4 |
spinach |
200 |
1000 |
110 |
66,0 |
cucumber |
50 |
100 |
120 |
14,0 |
onion |
30 |
1200 |
50 |
6,4 |
bean |
200 |
1000 |
470 |
41,0 |
pea |
150 |
1000 |
50 |
13,0 |
pepper |
30 |
200 |
190 |
13,0 |
Mushrooms |
||||
button mushroom |
400 |
4600 |
1800 |
45,0 |
oyster |
340 |
5200 |
1290 |
64,0 |
shiitake |
270 |
4000 |
1500 |
30,0 |
4-5 pieces, approximately 4 cm cap-sized fresh mushrooms are around 100 g, which is one serving of mushrooms.
Average daily nutrient intake and the amount 100 g mushrooms contain form the recommended daily allowance (RDA) (%)
Daily average nutrient intake of adults |
The amount 100 g mushrooms contain from the RDA (%) |
|
sodium (mg/day) |
550,0 |
0,4-0,9 |
potassium (mg/day) |
2000,0 |
12,5-25,5 |
calcium (mg/day) |
1000,0-1200,0 |
5,5-7,5 |
magnesium (mg/day) |
300,0-400,0 |
4,5-5,1 |
phosphor (mg/day) |
700,0-1250,0 |
6,5-11,5 |
iron (mg/day) |
10,0-12,0 |
11,0-45,0 |
copper (mg/day) |
1,0-1,5 |
11,0-30,5 |
selenium (µg/day) |
30,0-70,0 |
11,5-65,0 |
riboflavin (µg/day) |
1200,0-1500,0 |
20,0-30,0 |
niacin (µg/day) |
13000-17000 |
26,5-35,0 |
pantothenic acid (µg/day) |
6000 |
21,5-30,0 |
folic acid (µg/day) |
400 |
7,5-16,0 |
Besides their nutritional values wild and cultivated mushrooms are important for the wide range of their medicinal properties. Micotherapy (healing with mushrooms) originates from China. The proven medicinal properties of mushrooms are shown in Table. The table includes the name of the active ingredient and the mushroom species that contain it.
Effect |
Mushroom species |
Active ingredient |
antibacterial |
Ganoderma lucidum |
ganomycin |
fungicide |
Pleurotus pulmonarius |
anisic aldehyde |
Strobilurus tenacellus |
strobilurin |
|
antiviral |
Lentinula edodes |
polysaccharides |
Ganoderma lucidum |
ganoderiol F, ganodermatriol |
|
antioxidants |
Agaricus bisporus |
ergosterol |
Lentinula edodes |
polyphenols |
|
Grifola frondosa |
||
Pleurotus ostreatus |
||
antitumor |
Lentinula edodes |
lentinan, B-D-glucan |
Agaricus subrufescens |
B-D-glucan |
|
Grifola frondosa |
||
lowering cholesterol and lipid levels |
Lentinula edodes |
eritadenine |
Ganoderma lucidum |
ganoderic acid |
|
Pleurotus ostreatus |
lovastatin |
|
Pleurotus eryngii |
||
lowering blood sugar level |
Ganoderma lucidum |
ganoderane-A, -B |
Agaricus bisporus |
lectins |
Bíró, Gy., Lindner, K. (szerk.)(1999): Tápanyagtáblázat. Táplálkozástan és tápanyag-összetétel. Medicina Könyvkiadó Rt., Budapest.
Bíró, Gy. (fordító)(2004): Tápanyag-beviteli referencia értékek. Medicina Könyvkiadó, Budapest, 228-234.
Cheung, P.C.K. (2008): Mushrooms as functional foods. A John Wiley & Sons, Inc. Hoboken, New Jersey, 213-215.
Fehérvári-Póczik, E., Győrfi, J., Dernovics, M., Maszlavér, P., Stefanovits-Bányai, É. (2005): Effect of Mushroom’s Selenium supply on a few biochemical parameters. Opatija, XI. Croation Symposium on Agriculture, 333-334.
Morris, V.C., Levander, O.A. (1970): Selenium Content of Foods. Journal of Nutrition, 100: 1383-1388.
Vetter, J., Hajdú, Cs., Győrfi J., Maszlavér, P. (2005): Mineral Composition of the Cultivated Mushrooms Agaricus bisporus, Pleurotus ostreatus and Lentinula edodes. Acta Alimentaria, 34,4: 441-451.
Vetter, J., Lelley, J. (2004): Selenium Level of the Cultivated Mushroom Agaricus bisporus. Acta Alimentaria, 33, 3: 297-301.
Vetter, J. (1990): Mineral element content of edible and poisonous macrofungi. Acta Alimentaria, 19: 27-40.
Vetter, J. (1994): Mineral elements in the important cultivated mushrooms Agaricus bisporus and Pleurotus ostreatus. Food Chemistry, 50: 277-279.
Vetter, J. (2000): Mikoterápia – a gyógyászat új lehetősége? Gyógyszerészet, 44: 464-469.
Vetter, J. (2010): A gombák táplálkozási értékei. In: Győrfi, J. (szerk): Gombabiológia, gombatermesztés. Mezőgazda Kiadó, Budapest, 48-63.
Az "Angol és magyar nyelvű, digitális tananyagok fejlesztése a BCE kertészettudományi kar kertészmérnök és multiple degree hallgatói számára" pályázat a TÁMOP-4.1.2.A/1-11/1-2011-0028 pályázati projektek támogatásával készült.