Mushrooms: The superfood packed with vitamin D and more

Mushrooms are found in so many dishes, with many cuisines boasting their versatility and health benefits. Other than fortified foods, mushrooms are the only sufficient non-animal source of vitamin D, plus they are packed with other nutrients that support overall wellness.

Health benefits of mushrooms

These funny fungi may seem magical, what with their growth cycles taking place underground, with minimal light. But they have long been hailed as a “superfood” not only due to their versatility in cooking, but because they are packed with so many vital vitamins and minerals essential to our overall health. Additionally, when mushrooms are exposed to ultraviolet (UV) light, their vitamin D source increases, linked to preventing dementia, type 2 diabetes and risk of premature death.

Here is a full list of their health benefits:

• Vitamin D source: Mushrooms exposed to UV light contain vitamin D2, which helps support bone health, immune function, and mood.
• Cancer prevention: Antioxidants and compounds like ergothioneine may reduce risks
• Brain health: Mushrooms may help protect cognitive function with anti-inflammatory properties
• Micronutrient sources: Mushrooms are packed with essential micronutrients like selenium, copper, and zinc
• Vitamin B source: Packed with vitamin B, mushrooms can boost your energy and metabolism
• Calcium and potassium increase: Mushrooms can increase your supply of calcium and potassium which support muscle and cardiovascular health

How to cook with mushrooms

Mushrooms can be cooked using a variety of techniques for a variety of dishes. Consider:

• Sautéeing them as a quick side dish or for a tasty stir fry
• Blending them into soups and stews for an earthy flavour
• Grilling or roasting them to add a smoky flavour
• Using them as a meat alternative in burgers or stir-fries (their umami flavour won’t have you missing meat)
• Powdering fried mushrooms to use as seasoning

Try a few of our favourite mushroom recipes below:

1. Buckwheat noodles with walnut pesto, chilli mushrooms and amaranth

2. Creamy topped mushrooms

3.  Chana masala mushrooms

4. Pork tenderloin with mushrooms, cream and cider

Experiment with mushroom varieties you can find at your local fruit and vegetable grocer or market. Use them in a variety of ways in everyday meals and feel the positive effects they bring to your overall health.

Also See: How to prevent soggy mushrooms when cooking