Essential Vitamins in Mushrooms
Mushrooms contain various vitamins including: B vitamins for metabolism and energy production, including riboflavin, niacin, pantothenic acid, folate, and vitamin B12. UV-exposed portobello mushrooms contain vitamin D for immunity and bone health. Button mushrooms are rich in vitamin C as a cellular antioxidant. Mushrooms also contain vitamin K for blood clotting. Additionally, vitamins A, E, and K2 are present in moderate amounts.
Vitamin K2 Properties
Mushrooms contain vitamin K2, essential for blood clotting and bone health. The two main types are: MK-4, which is most abundant in the body and created by gut bacteria, found in natto. MK-7 is produced by certain bacteria, present in cheese and sauerkraut. Button, cremini, and portobello mushrooms contain both MK-4 and MK-7. The recommended daily intake is 100 micrograms, with one cup of sautéed mushrooms providing 20 micrograms.
Health Benefits of Vitamin K2
Vitamin K2 benefits include blood coagulation protein activation, bone health support through calcium absorption, and prevention of arterial calcium buildup. It may reduce heart disease risk by lowering cholesterol and decreasing heart attack and stroke risk. Additionally, it could prevent dementia and Alzheimer’s while improving cognitive function in older adults.
Nutritional Profile
Mushrooms provide essential vitamins and minerals including potassium, phosphorus, selenium, and copper for overall health. Their B vitamins support metabolism, nerve function, skin health, and blood cell formation. Vitamin D maintains bone health and immune system regulation. Vitamin C supports immune function and wound healing.
Incorporating Mushrooms Into Your Diet
Add mushrooms to soups, salads, and stir-fries. Grill them for appetizers or sides. Create stuffed mushrooms, mushroom meatballs, or burgers. Include mushrooms in pasta dishes or blend them into smoothies for added nutrition.
