Just one serving of mushrooms a day is enough to add vitamin D and other nutrients to your diet. I study

A study has shown that a portion of mushrooms a day is able to enrich our diet with nutrients (including vitamin D)

Adding mushrooms to our daily diet could help not only make meals tastier but also guarantee us a greater wealth of nutrients. This is what emerges from new research that has studied the impact of a single portion of mushrooms on the diet of adolescents and adults.

A research team, which recently published its findings in the journal Food Science & Nutrition, has identified another good reason to eat mushrooms. Scientists have found that adding a single serving of mushrooms to the diet increases the intake of several micronutrients, including those that we risk being deficient (such as vitamin D). All with the advantage of not increasing calories, sodium or fat.

Dr Victor L. Fulgoni III and Dr Sanjiv Agarwal, analyzing data from the National Health and Nutrition Examination Survey (NHANES) 2011-2016, and focusing in particular on the consumption of white mushrooms, Portobello and oyster mushrooms (Pleuroto) in children aged 9 to 18 years old and in adults, they concluded that adding an 84g serving of these mushrooms was able to increase the richness of several nutrients, including potassium and fiber.

More specifically, adding a portion of mushrooms to the diet resulted in an increase in dietary fiber (5% -6%), copper (24% -32%), phosphorus (6%), potassium (12% -14%). %), selenium (13% -14%), zinc (5% -6%), riboflavin (13% -15%), niacin (13% -14%) and choline (5% -6%) both in adolescents than in adults. It had no impact on calories, carbohydrates, fat or sodium.

Just one serving of mushrooms a day is enough to add vitamin D and other nutrients to your diet. I study

@Food and Science Nutrition

Also, when the commonly eaten mushrooms are exposed to UV light to provide 5 mcg of vitamin D per serving, the intake of this substance could reach or even slightly exceed the recommended daily value (98% - 104%) for both youth and adult groups.

Eating mushrooms would therefore also be a way to decrease any deficiencies of this important vitamin and this is exactly what the same study has shown. One serving of mushrooms exposed to UV light reduced vitamin D deficiency from 95,3% to 52,8% for the age group 9-18 and from 94,9% to 63,6% for the age group 19+ years.

Few foods naturally contain vitamin D and mushrooms are among them. One serving of raw, UV-exposed, white (90 g) and crimini (80 g) mushrooms contains 23,6 mcg (118% RDA) and 25,52 mcg (128% RDA) of vitamin D, respectively.

"This research validated what we already knew: that adding mushrooms to your plate is an effective way to meet the dietary goals identified by the Dietary Guidelines for Americans," said Mary Jo Feeney, coordinator of nutrition research at the Mushroom Council.

Fonte: Mushroomcouncil / Food Science & Nutrition