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- Nutrivore Score for Oyster Mushrooms – 2550
- Oyster Mushroom Nutrition Facts
- Mushroom Nutrition Varies with Variety
- Oyster Mushrooms Provide 11.3 mg of Ergothioneine
- Oyster Mushrooms Provide 34% DV Vitamin B7 (Biotin)
- Oyster Mushrooms Provide 27% DV Vitamin B3 (Niacin)
- Oyster Mushrooms Provide 23% DV Vitamin B2 (Riboflavin)
- Oyster Mushrooms Provide 23% DV Copper
- Oyster Mushrooms Provide 22% DV Vitamin B5 (Pantothenic Acid)
- How Much Oyster Mushrooms Should we Eat Per Day?
Oyster mushrooms come in many varieties and are some of the most commonly cultivated edible mushrooms in the world. Named for their similarity in both appearance and taste to fresh-shucked oysters, these mushrooms with their broad, fan-like caps with wavy edges, come in a variety of colors including blue, brown, gray, pink, white and yellow. They have a slightly chewy texture, firm meaty flesh, a subtle anise or licorice scent, and a delicate taste which has a mild and nutty, seafood-like flavor when cooked. Although these mushrooms may be popular in vegetarian cuisine, they are one of the few varieties of carnivorous mushrooms, feeding on bacteria and nematodes for nitrogen!
As a group, mushrooms are one of the most unusual and beneficial foods on the planet, and include any spore-bearing, fruiting body of a fungus – worldwide there are approximately 14,000 species! Fungi are a unique class of organism (technically their own kingdom!) that play an important role in all ecosystems, especially as contributors to the decay and recycling of plant and animal matter. Mushrooms aren’t technically a vegetable, or plant for that matter, since they don’t require sunlight to produce energy, but they have been consumed by humans for thousands of years, dating back to earliest recorded history. Ancient Egyptians thought so highly of mushrooms that they were reserved for royalty, while commoners were prohibited from eating (or even touching!) them. Currently, over 200 edible mushroom species are cultivated, though only a small fraction of them are widely available; however, wild mushrooms can be foraged from nature and are even higher in nutrient density! Along with being remarkably versatile in the kitchen, mushrooms have a long history of use in cultures across the globe for their medicinal properties.
Oyster mushroom is a general description used for different species belonging to the genus Pleurotus, including Pleurotus pumonarius, Pleurotus populinus, and the most well-known Pleurotus ostreatus. Oyster mushrooms are found in both temperate and tropical climates, on decaying hardwood, especially beech and aspen trees. The genus name, Pleurotus, literally means ‘side ear’ referring to the manner in which these mushrooms grow – sideways from their substrate, typically in stacked layers, in shelf-like formations. These mushrooms are native to Asia, Europe and North America and have been growing wild since ancient times. Considered a medicinal mushroom, amazingly oyster mushrooms also show great promise in helping to clean up the environment! With their rapid rate of decomposition and their ability to “eat anything,” they are being studied as an alternative means to break-down pollutants and remove heavy metals from the environment (a process known as mycorestoration)! I guess to these mushrooms, you could say the “world is their oyster!”
Nutrivore Score for Oyster Mushrooms – 2550
Oyster mushrooms have an impressive Nutrivore Score of 2550, which makes them a super nutrient-dense food! Plus, they are a low-carb and low-calorie-density food; the calorie count of oyster mushrooms is just 28 calories per cup!
Per serving, oyster mushrooms are a best source (>50% daily value) of ergothioneine; and an excellent source (20-50% daily value) of copper, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), and vitamin B7 (biotin).
Oyster Mushroom Nutrition Facts
One serving of oyster mushrooms is standardized to 1 cup of mushrooms, sliced or about 86 grams (3 ounces). When you cook oyster mushrooms they reduce in volume.
|Oyster mushroom, raw||Nutrivore Score: 2550||Nutrient Density: Super!|
|Serving Size: 1 cup (86 grams)||Protein: 2.8 grams||Net Carbohydrates: 3.3 grams|
|Calories: 28||Total Fat: 0.4 grams||Dietary Fiber: 2.0 grams|
|Vitamin A||1.7 μg RAE||0% DV|
|Vitamin B1 (Thiamin)||107.5 μg||9% DV|
|Vitamin B2 (Riboflavin)||300.1 μg||23% DV|
|Vitamin B3 (Niacin)||4.3 mg||27% DV|
|Vitamin B5 (Pantothenic Acid)||1.1 mg||22% DV|
|Vitamin B6 (Pyridoxine)||94.6 μg||6% DV|
|Vitamin B7 (Biotin)||10.3 μg||34% DV|
|Vitamin B9 (Folate)||32.7 μg||8% DV|
|Vitamin B12 (Cobalamin)||0.0 μg||0% DV|
|Vitamin C||0.0 mg||0% DV|
|Vitamin D (D2 + D3)||0.6 μg||3% DV|
|Vitamin E||0.0 mg||0% DV|
|Vitamin K||0.0 μg||0% DV|
|Choline||41.9 mg||8% DV|
|Calcium||2.6 mg||0% DV|
|Copper||209.8 μg||23% DV|
|Iron||1.1 mg||6% DV|
|Magnesium||15.5 mg||4% DV|
|Manganese||97.2 μg||4% DV|
|Phosphorus||103.2 mg||8% DV|
|Potassium||361.2 mg||8% DV|
|Selenium||2.2 μg||4% DV|
|Sodium||15.5 mg||1% DV|
|Zinc||0.7 mg||6% DV|
|AMINO ACIDS & PEPTIDES|
Mushroom Nutrition Varies with Variety
There are many varieties of mushrooms, all with different nutrient profiles, which means their Nutrivore Scores vary too! Overall, mushrooms are powerhouses of nutrition, containing an extremely impressive amount of essential vitamins and minerals per calorie!
Health Benefits of Oyster Mushroom Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1-cup serving of oyster mushrooms and see how they benefit our health.
Oyster Mushrooms Provide 11.3 mg of Ergothioneine
Oyster mushrooms are a phenomenol source of ergothioneine, providing a whopping 11.3 mg per 1-cup serving!
Ergothioneine is a non-proteinogenic amino acid with powerful antioxidant and anti-inflammatory properties shown to mitigate diseases associated with aging, including cardiovascular disease, cancer, liver disease, cataracts, and Alzheimer’s disease. It has been shown to enhance memory, reduce risk of depression, reduce neuroinflammation, and improve sleep. There’s evidence for a role in fetal development, female fertility, and it reduces risk of preeclampsia. Ergothioneine has even been called the “longevity vitamin” since studies show that it reduces all-cause mortality and is associated with longer lifespan.
Oyster Mushrooms Provide 34% DV Vitamin B7 (Biotin)
Oyster mushrooms are an excellent source of vitamin B7 (biotin), providing 34% of the daily value per 1-cup serving!
Biotin is a water-soluble B vitamin, also known as vitamin B7. Like other B vitamins, it plays an important role in energy metabolism (serving as a coenzyme for five carboxylase enzymes), neurotransmitter production, cellular function, and the function of various organs. Getting enough biotin can help support healthy nail and hair growth. It’s also particularly important during pregnancy, with low intakes increasing the risk of premature delivery and birth defects. There’s even some evidence biotin can benefit diabetics and reduce functional disabilities in people with multiple sclerosis. Learn more about biotin here.
Oyster Mushrooms Provide 27% DV Vitamin B3 (Niacin)
Oyster mushrooms are also an excellent source of vitamin B3 (niacin), providing 27% of the daily value per 1-cup serving!
Niacin is a water-soluble B complex vitamin (vitamin B3) that’s needed to produce two very important coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). NAD and NADP are needed for over 400 enzymes involved in DNA repair, fatty acid synthesis, antioxidant systems, detoxification, and hormone synthesis, as well as the breakdown of fat, carbohydrate, protein, and alcohol. Niacin has therapeutic potential for cardiovascular disease and hyperlipidemia, and may also be protective against cancer and type 1 diabetes. Some research suggests it could benefit health outcomes for patients with HIV or schizophrenia as well. Learn more about niacin here.
Oyster Mushrooms Provide 23% DV Vitamin B2 (Riboflavin)
In addition, oyster mushrooms are an excellent source of vitamin B2 (riboflavin), providing 23% of the daily value per 1-cup serving!
Riboflavin (or vitamin B2) is a vitamin that helps form two important coenzymes involved in oxidation-reduction reactions: flavin mononucleotide (FMN), and flavin adenine dinucleotide (FAD). Collectively, these coenzymes are involved in antibody production, energy production, growth and development, skin and hair health, and the metabolism of several other nutrients (vitamin B6, niacin, folate, and iron). Research suggests a role for riboflavin in preventing or treating migraine headaches, cardiovascular disease, cataracts, and preeclampsia during pregnancy. It also possesses some anti-cancer properties due to its involvement in folate metabolism and MTHFR activity. Learn more about vitamin B2 here.
Oyster Mushrooms Provide 23% DV Copper
Oyster mushrooms are an excellent source of copper, providing 23% of the daily value per 1-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Oyster Mushrooms Provide 22% DV Vitamin B5 (Pantothenic Acid)
Oyster mushrooms are also an excellent source of vitamin B5 (pantothenic acid), providing 22% of the daily value per 1-cup serving!
Pantothenic acid (or vitamin B5) is a water-soluble vitamin that serves as a cofactor for coenzyme A—which itself is critical for metabolizing many drugs and toxins, as well as forming derivatives (acetyl-CoA and succinyl-CoA) that participate in the synthesis of cholesterol, fatty acids, melatonin, the neurotransmitter acetylcholine, steroid hormones, heme, and vitamins A and D. Coenzyme A is also needed in the Krebs cycle, giving pantothenic acid a role in energy metabolism. Research suggests that a pantothenic acid derivative (pantethine) can help improve blood lipid profiles and reduce fatty streak formation and lipid deposition in the arteries, giving it a cardio-protective role. Additional research shows that panthothenic acid can accelerate wound healing, boost cellular production of the important antioxidant glutathione, and possibly help improve symptoms of rheumatoid arthritis. Learn more about vitamin B5 here.
How Much Oyster Mushrooms Should we Eat Per Day?
Whether you like them grilled, roasted, sauteed, stuffed, or in salads, soups, stews, or stir-fries, mushrooms are a phenomenal nutrient-dense addition to our plates.
Every serving of fresh, whole vegetables or fruit we eat daily reduces the risk of all-cause mortality by 5% to 8%, with the greatest risk reduction seen when we consume eight or more servings per day. In fact, consuming 800 grams of vegetables and fruits daily reduces all-cause mortality by 31% compared to eating less than 40 grams daily. A 2017 meta-analysis showed that 2.24 million deaths from cardiovascular disease, 660,000 deaths from cancer, and 7.8 million deaths from all causes could be avoided globally each year if everyone consumed 800 grams of veggies and fruits every day.
Eating vegetables and fruit in abundance lowers risk of cancer, cardiovascular disease, type 2 diabetes, obesity, chronic kidney disease, osteoporosis and bone fragility fractures (including hip fracture), cognitive impairment and dementia (including Alzheimer’s disease), neurodegenerative diseases, asthma, allergies, chronic obstructive pulmonary disease, age-related macular degeneration, cataracts, glaucoma, depression, ulcerative colitis and Crohn’s disease, rheumatoid arthritis, inflammatory polyarthritis, non-alcoholic fatty liver disease, acne, seborrheic dermatitis, and lowers markers of inflammation. Learn more in Importance of Vegetables and Fruit.
Covering half of your plate with a variety of vegetables (and three quarters of your plate if your starchy food is a root vegetable or winter squash) at each meal is a simple way to easily achieve the goal of 800 grams daily (about 5 to 8 servings depending on the vegetable).
Studies show that edible mushrooms have numerous health benefits which can include: antioxidant, cholesterol-lowering, antihypertensive, anti-inflammatory, immunomodulatory (meaning they affect the immune system), liver-protective, antidiabetic, antiobesity, anticancer, antiviral, and antimicrobial effects, as well as being great for gut health. Wow!
Amazingly, a 2019 study showed that eating 100-grams of of mushrooms daily reduces all-cause mortality risk by a whopping 26%, while a 2021 study showed that eating any amount of mushrooms reduces all-cause mortality risk by 16% compared to eating no mushrooms at all! All this is to say, eating three or more servings of mushrooms per week is a great target!
But remember, it’s always best to mix up the veggies you eat day to day (aiming for a wide variety of different vegetables and fruits throughout the week), and oyster mushrooms definitely have a place at the table.
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