Field Mushrooms

Mushrooms, perhaps the oldest of all foods, have been growing since before humans walked the planet. With many varieties and species growing wild and in green houses, you are sure to get lost in the complexity and diversity of these protein packed spores. During ancient Egyptian times, the royalty found these spores so useful, they forbid commoners from consuming mushrooms. Today, mushrooms can be found in abundance in all regions of the world. The first culture to learn how to craft the cultivation of mushrooms were the French, who learned to grow Field Mushrooms in caves and catacombs. Requiring a cool dry place and a nutrient rich soil, it took very little to grow field mushrooms even within the confines of the city.

Key Nutrients

Mushrooms are a great source of protein, copper, potassium, zinc, selenium and B vitamins. Mushrooms are also a great source of dietary fiber and are low in both saturated and unsaturated fat.

Health Benefits

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.
Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.
Vitamin B9 – Folate is an important vitamin for liver function.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.
Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.
Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.
Zinc – The health benefits of Zinc include proper functioning of immune system, digestion, control of blood sugar and energy metabolism.
Copper – Copper is an essential mineral which helps to promote proper growth, enzymatic reactions, healthy connective tissues and proper heart rhythm.

Season

Field mushrooms are available during most months of the year.

Nutrition Information

Per 1 cup (96 grams):

Calories (cKal): 21
Protein (grams): 2.97
Total Fat (grams): .33
Carbohydrates (grams): 3.13
Fiber (grams): 1

Buying and Storing

When buying mushrooms, make sure the flesh is firm to the touch and is free of rot, pests and damage. Store in your refrigerator for up to one week, making sure to place in a sealed bag when possible.

Best Way to Add to Diet

Mushrooms are best enjoyed when cooked. Add cooked mushrooms to your favorite omelet or place on top of grilled fish, burger or steak. Add some freshly cooked mushrooms to any main course dish, or try as a fantastic addition to a soup, stew or stir fry.