Minerals in mushrooms

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.

What are the main minerals in mushrooms?

MINERAL CONTENT OF MUSHROOMS

Are mushrooms rich in minerals?

Mushrooms nutritionally stand out because they contain a lot of minerals and vitamins.

Mushrooms are rich in vitamins and minerals

Mushrooms stand out more nutritionally because of their mineral and vitamin content. They are a good source of potassium (about 1.5%) Potassium is very interesting in the balance of body fluids.

This mineral is a counterpoint to sodium, which helps eliminate body fluids by increasing urination. Potassium helps reduce fluid retention and is suitable for other abnormalities in which increased urination is convenient.

In addition to potassium, mushrooms contain a lot of phosphorus (about 1.5%). Phosphorus, which is so necessary in the formation of teeth and bones, also helps to carry out mental activities or to keep the organism more calm by avoiding stress. A good plate of mushrooms can help to favor students or young people in their school work.

Mushrooms are very rich in selenium

However, the mineral that stands out for its high content is selenium, reaching in some mushrooms a proportion of more than 20 mg per 100 g of weight. Selenium plays a very important role as an antioxidant, preventing the degeneration of cells by free radicals.

At present, exhaustive studies are being carried out on the importance of this mineral in the prevention of cancer. Good levels of selenium are necessary to maintain good fertility, both male and female (it helps increase the levels of testosterone and sperm in men and protects the ovules from free radicals).

Selenium helps to decontaminate organism of heavy metals, making it suitable for smokers or people living in highly contaminated places. Since the recommended RDA is about 50 g, 100 g of cremini mushrooms cover half of the daily demands. Mushrooms, along with beef, fish, seafood, garlic or asparagus are the foods most rich in selenium.

Copper content of mushrooms

Mushrooms are rich in copper, a mineral that helps keep the immune system, vascular system and nervous system in good condition. Good levels of copper are necessary for the proper functioning of the mind and for the proper development of the fetus during pregnancy. Mushrooms are, along with cereals, nuts, peas, potatoes and grapes, the main vegetable foods rich in this mineral. Non-vegetarians can turn to meat, liver or shellfish as good sources of copper.

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The orange chanterelle (Cantharellus lutescens) is a mushroom that is usually sold in markets for its ability to withstand drying very well, which allows it to be preserved very easily. It is a very aromatic type of mushroom with a delicious flavor.

Other minerals and oligoelements of mushrooms

Other minerals that the mushrooms contain are iron, calcium, sodium, magnesium, manganese, silicon and sulfur, although these minerals appear in proportionally smaller amounts than selenium, potassium and sodium.

It should be noted that mushrooms, unlike other sources of iron, lack of phytates, some components that reduce the absorption of this mineral, so that the iron contained in mushrooms is much absorbable than other sources of iron.

Vitamins in mushrooms

Speaking of its vitamin content, mushrooms are rich in B vitamins, especially in riboflavin (Vitamin B2) and niacin (Vitamin B3). Riboflavin is especially interesting to maintain the health of the hair, favoring its growth or helping to slow down its fall. It also helps to have healthier and more beautiful nails and stronger bones. It is good to increase the defenses and keep the eyes and nerves in good condition.

punto rojo More information on medicinal mushrooms.

Editorial
Written by Editorial Botanical-online team in charge of content writing

22 April, 2019

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