Mushrooms, portabella, exposed to ultraviolet light
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
19
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 13 (70.4%) |
| Protein | 7.3 (38.4%) |
| Fat | 2.7 (14.3%) |
| Total | 19 (100%) |
Serving: 1 cup diced [86g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 80 (92.8%) |
| Carbohydrate | 3.3 (3.9%) |
| Protein | 1.8 (2.1%) |
| Ash | 0.7 (0.9%) |
| Fat | 0.3 (0.4%) |
| Total | 86 (100%) |
Serving: 1 cup diced [86g]
Benefits
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High in vitamin D when exposed to UV light. UV light allows mushrooms to produce vitamin D2 which is an important nutrient for bone and immune health
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Rich in antioxidants like ergothioneine which protects cells from damage. Portabella mushrooms are one of the highest dietary sources of ergothioneine
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Contain compounds called beta-glucans that may help boost the immune system. Beta-glucans are a type of fiber that has shown to have positive effects on immune cell function
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Low in calories but high in fiber to aid with digestion and weight management. A cup of raw portabella mushrooms contains only 15 calories but 3 grams of fiber
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Provide potassium to help regulate blood pressure. Portabella mushrooms are a good source of potassium which counteracts the effects of sodium
Risks
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Raw mushrooms may contain toxins that are destroyed by cooking. Cooking portabella mushrooms exposed to UV light ensures safety
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Raw mushrooms may cause gastrointestinal upset like diarrhea or nausea in some individuals if eaten raw
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Portabella mushrooms exposed to UV light may accumulate higher levels of certain nutrients but also potential toxins compared to unexposed mushrooms
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Allergic reactions are possible for individuals with mushroom allergies when eating raw portabella mushrooms exposed to UV light
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Potential for contamination with harmful bacteria if raw portabella mushrooms exposed to UV light are not handled and stored properly
Additional Information
Mushrooms, specifically portabella mushrooms, that have been exposed to ultraviolet (UV) light and consumed raw offer several nutritional benefits. These mushrooms are a great addition to a healthy diet as they provide essential nutrients and bioactive compounds. However, there are also some potential risks associated with consuming raw mushrooms. Let's delve into the details.
Nutritional Benefits:
1. Vitamin D: Exposure to UV light increases the vitamin D content of mushrooms. Vitamin D is crucial for bone health, immune function, and overall well-being. Consuming UV-exposed portabella mushrooms can be an excellent way for individuals, especially those with limited sun exposure, to meet their vitamin D requirements.
2. Antioxidants: Portabella mushrooms contain various antioxidants, including selenium, ergothioneine, and glutathione. These antioxidants help protect the body's cells from damage caused by harmful free radicals. They also have anti-inflammatory properties and may contribute to reducing the risk of chronic diseases such as heart disease and certain types of cancer.
3. Fiber: Portabella mushrooms are a good source of dietary fiber. Fiber aids in digestion, promotes satiety, and helps maintain a healthy weight. It also supports heart health by reducing cholesterol levels and regulating blood sugar levels.
4. B Vitamins: Portabella mushrooms are rich in B vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5). These vitamins play vital roles in energy production, brain function, and the maintenance of healthy skin, hair, and nails.
5. Minerals: Portabella mushrooms provide essential minerals such as potassium, copper, and phosphorus. Potassium is crucial for maintaining proper fluid balance, nerve function, and muscle contractions. Copper is involved in the production of red blood cells and collagen, while phosphorus supports bone health and energy metabolism.
Potential Risks:
1. Digestive Issues: Raw mushrooms can be difficult to digest for some individuals, leading to gastrointestinal discomfort, including bloating, gas, and stomach cramps. Cooking mushrooms can help break down their tough cell walls, making them easier to digest.
2. Toxins: Certain varieties of wild mushrooms are toxic and can cause severe illness or even be fatal if consumed raw. It is essential to ensure that the mushrooms you consume are safe and properly identified. Cultivated portabella mushrooms are generally safe for consumption but should still be handled and stored properly.
3. Nutrient Availability: While consuming raw mushrooms provides many nutritional benefits, cooking them can increase the bioavailability of certain nutrients. Heat breaks down the tough cell walls, making the nutrients more accessible for absorption by the body.
In conclusion, UV-exposed raw portabella mushrooms offer several nutritional benefits, including increased vitamin D content, antioxidants, fiber, B vitamins, and essential minerals. However, it is important to be aware of the potential risks associated with consuming raw mushrooms, such as digestive issues and the possibility of toxic varieties. Cooking mushrooms can improve their digestibility and enhance the availability of certain nutrients. As with any food, it is best to consume mushrooms as part of a balanced and varied diet.