Nutritional value of Mushrooms

Keywords; nutritional value of mushrooms, chiropractic help, antioxidants, damn lies statistics, selenium, prostate cancer.

These fungi have some very special minerals and vitamins; and they're found in one of my very favourite foods. The mushroom is not only delicious but very nutritious. What's more it adds appeal to almost any dish. They are rich in antioxidants, vitamins and fibre.

A meat substitute

Because mushrooms are zero in cholesterol and a helping of mushrooms contains only about 20 calories, only a few grams of carbohydrate and is virtually fat free, it makes an ideal meat substitute in your cooking. Whether you are making a lasagne or a just a cook-up, mushrooms are a very nutritious and tasty alternative to mince or a steak.

If you are wanting to lose weight, mushrooms are an excellent way to go about it. They are low in carbohydrate. Why is that important? Because it's the best way to lose weight and there is a growing body of scientific opinion that a high carbohydate (and probably 'simple' carbs) coupled with a low fat diet is one of the causes of the very serious neurological diseases like Motor Neuron Disease.

Be warned, this is no easy page you are going to. Only if you are interested, and have some time on your hands. Read more about Motor Neuron Disease: TINGLING IN ARMS AND HANDS ...

So, when you want to enjoy your mushrooms, it's not a bad idea to sautee them in a healthy fat like olive oil. Don't be too stingy with the 'good' fats, you'll only damage your nervous system because every nerve must be coated in a fatty sheath, consisting mainly of a mono-unsaturated fatty acid (MUFA) called Oleic acid but do cut down on your carbs if you are overweight. That's where the problem lies with obesity: bread, potatoes, rice, cookies, puddings and cakes, and of course all the colas.

Lies, damn lies and statistics

Unscrupulous food companies often use Damn Lies Statistics to fraudulently mislead you on the contents of their products. There is a company that makes a delicious mushroom-based sandwich spread, but fiddle the figures to suggest there are no trans isomers in the product...

Antioxidants and Prostate cancer

Research has proved that there is a "marked, statistically-significant reduction in the rate of prostate cancer for healthy men - those with a with normal PSA (blood test for prostate cancer) - receiving anti-oxidant supplements."

Nutritional value of Mushrooms

Antioxidant vitamins

  • Vitamins C and E
  • Minerals SELENIUM and ZINC ...

A large group of healthy men were given either Vitamin C, Vitamin E, selenium or zinc and compared with a control in this 2005 study reported in a prestigious medical journal.

Read more about why all men should be eating foods rich in anti-oxidants …

Mushrooms, selenium and prostate cancer

So, the nutritional value of mushrooms lies, in part, in the fact that they are rich in Selenium, a quite difficult mineral to get in adequate amounts from the average diet, and is certainly very low in any junk food diet. Worryingly, a Baltimore study of aging men found that men with low selenium levels were FIVE TIMES more likely to get prostate cancer. It's the most common serious cancer in men.

Now, one helping of mushrooms will give you about 30% of your daily requirement of selenium.

It's even more true as we get older. One other finding in the Baltimore study is that older men seem for unknown reasons to have lower blood levels of Selenium. We are not sure why, but it's certainly makes sense for older men to regularly have a good helping of mushrooms. They're delicious anyway, so that should be no sweat!

Also every man should be having pumpkin seeds in their muesli and enjoying tomatoes regularly. Phytosterols too help prevent another male misery: Benign Prostate hypertrophy.

Mushrooms are also a good source of another anti-oxidant mineral, zinc.

There is much research (Fujita 2005, Nogushi 2008, Liu 200i, Weng 2010) reporting that extracts from various mushrooms inhibit the growth of protate cancer.

Other Vitamins: B complex

The nutritional value of Mushrooms is also that they are particularly rich in three vitamins from the B-complex, vitamins that you can't survive without. We have to eat foods rich in them daily for healthy nerves, amongst many other things.

They are B2 (Riboflavin), B3 (Niacin) and B5 (Pantothenic acid).

Leg cramps

Some blood pressure tablets leach the body of potassium, causing terrible cramps in the legs. Mushrooms are particularly rich in potassium, higher even than a banana.


Mushrooms are also rich in both soluble and insoluble fibre, both of which are strongly associated in their own right with lower rates of bowel cancer, and a happy colon. An important part of the nutritional value of mushrooms.

Constipated? You are at serious risk of a heap of bowel diseases including cancer of the colon and rectum. By all means eat more mushrooms, but our favourite for this mean condition is the humble beetroot.

Useful site:

Sauteed Mushrooms Recipe

Here are two of my favourite slow food cooked fast recipes; mushroom soup recipes for dinner and Sauteed mushrooms recipe for breakfast: nutritional value of mushrooms done the easy way.

But if you have a tendency to gout, one or two helpings a month is enough.

By the way, did you know that any food turned into a soup will help keep your weight down? Scientifically proved. It stays longer in your stomach, reducing hunger pangs, so you are less likely to snack between meals. A cold mushroom soup for lunch? Yum! Don't forget the NUTRITIONAL VALUE of MUSHROOMS. Read more: SAUTEED MUSHROOMS RECIPE ...

Other uses! FOR THE EYES ONLY!


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Interesting challenges of the day

1. Mrs B has had one of the nastiest of conditions; vertigo caused by a disturbance in the inner ear. Falling repeatedly and vomiting she consulted her doctor but medication didn't help. After two sessions of the Epley manoeuvres she was 50 percent better. After two weeks she was 75 percent improved; no longer vomiting or falling. She's not enjoying the Brandt Daroff home exercises.

2. Mr S, a 48 year old man, has right low back pain, groin pain and a numb feeling in his lower leg when he sports. For six months he's been off football. He too has two problems; a very treatable lumbar facet syndrome and a very serious blocked artery in the groin; it's called intermittent claudication. Smokers beware.  

3. Mr S looks like the leaning tower of Pisa; he has a slipped disc at L5 making him lean towards the opposite side. It's called the postero lateral disc hernia; we'll fix it, but he has to stop for a week or two. Antalgias are serious so take them seriously. 

4. Mrs V too has two conditions; a chronic low grade sciatica giving her an ache in the right leg, and a threatening Morton's neuroma. She's glad I'm back in Holland; chiropractic fixed it before, and we'll fix it again. 

5. Mrs W is one of the lucky ones, says her doctor. I agree. He says only 40% of patients with lumbar stenosis have a successful operation. We fixed a nasty slipped disc three years ago, but it came back two years later; the surgeon did a fine job but she has a weak ankle now giving her subtalar joint pain; it's routine stuff. 

6. I myself had an acute exacerbation of a femoral nerve lesion last year. One immediate treatment of the new strain by my colleague has fixed the pain in the lower back, but there's some residual numbness in the lower leg; no soaring tomorrow alas.

7. This lady is a 86 year old woman with a 63 scoliosis. Chronic lower back has been her lot in life but she's well pleased with chiropractic and comes for chiropractic help once a month; some conditions you can never cure.

8. She is an 78 year old woman, is doing remarkably well with a bad sciatica. But over 200 pounds she is not losing weight; in fact, gaining despite my suggestions. She's high risk for a stroke. I have referred her to a dietician to crack the whip.

9. A 61 year old man with upper cervical pain yesterday; it's not severe but also not getting better of its own accord. He's afraid it may turn very acute as when I treated him three years ago. Since then it's been fine. 

10. A 64 year old woman has had scheuermanns disease; it's left her with a spinal kyphosis and chronic middorsal pain. She responds well to chiropractic treatment provides she come every six weeks or so for maintenance treatment.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It's a non complicated upper cervical facet syndrome, and she's doing well.

12. Mrs D, a middle aged woman with hip pain of one year duration, despite other treatment. Xrays reveal an impingement syndrome and early hip arthritis. There's much to be done.

13. Mr D, a 71 year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors shouldn't be treating the elderly most medical sites state but that's so much bunkum.

Have a problem that's not getting better? Looking for a different slant on your pain? Want to pose a question?

Interesting questions from visitors

CLS writes:

Greetings, Dr B.
You helped me quite some time back with a soothing and professional response which turned out to be exactly correct. I now consult a local chiropractor. You write a superb newsletter, too.

Your own unresolved problem. Pose a question

Knowing that up to 70% of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there's a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong! Give plenty of detail if you want a sensible reply.

You visited this chiropractic help site no doubt because you have a problem that is not resolving and want to know more about what chiropractors do.

The quickest and most interesting way is to read one of my ebooks of anecdotes. Described by a reader as gems, both funny and healthful, from the life and work of a chiropractor, you'll love them. Priced right at $2.99, though Kindle fiddles the price without telling me.