Mushrooms
Though mushrooms are often grouped with vegetables and fruits, they are actually fungi -- for that reason, they are in a class of their own, nutritionally speaking. Mushrooms do share some of the benefits of fruits and vegetables. They are low in calories, have no cholesterol and are virtually free of fat and sodium.
And that's not all. Mushrooms stand alone when it comes to some of the essential minerals and B-complex vitamins not easily found in produce. In addition, some contain substances that might prove to be useful in the treatment and prevention of serious diseases.
In general, mushrooms are fat free and very low in calories (1 cup weighs in at a mere 20 calories). They are rich in minerals like potassium, calcium, and selenium and contain some niacin and vitamin C. Japanese studies show that their high glutamic acid contgent may boost a body's immune function.
Mushrooms are good sources of three hardworking B-complex vitamins -- riboflavin, niacin and pantothenic acid. They are all found in every cell in our body, helping release energy from the fat, protein and carbohydrate in our food. In addition: Riboflavin promotes healthy skin and good vision.
Niacin helps make sure the digestive and nervous systems function as they should.
Pantothenic acid is involved in the production of hormones and also plays an important role in the nervous system.
Mushrooms are a particularly rich source of riboflavin. One
portabella mushroom takes care of nearly one-third our daily
value; a serving of white or crimini mushrooms supplies
one-quarter of what we need daily. Vegetarians should also be
aware that mushrooms are one of the best plant-based sources
of niacin around.
Mushrooms go with just about anything, imparting their own flavor as well as taking on the flavors of other ingredients, so they are ideal for meatless recipes, from soups and appetizers to main courses and sandwiches. Their flavor intensifies during cooking and their unique texture holds up to a variety of cooking methods, including sauteing, grilling and stir-frying. Mushrooms are also an appealing addition to vegetable-based casseroles, stews or chilies.
Serving suggestions: Saute a big portobello in heart-healthy olive oil, and sub for meat in burgers or enchiladas. Or slice raw button mushrooms, and toss them with chopped parsley, lemon juice, and olive oil for a simple side dish.