Mushrooms in meals make a low-calorie, high-nutrient addition!

Mushrooms can help us meet our health and weight loss goals while on the Metabolic Reset and Weight Loss Program because they are a low-carbohydrate, low-calorie, deliciously savory addition to any meal. While we love them for their flavor, they also pack a nutrient punch. Mushrooms are a rich source of B vitamins, potassium, selenium, copper and vitamin D.

What really sets mushrooms apart as a nutrient superstar is its vitamin D content. Vitamin D is a key nutrient for calcium absorption and maintaining bone health. It is also important for cell growth, immune function, and reducing inflammation. The current daily recommendation for vitamin D is 600 IU for adults ages 1-70 and 800 IU for people ages 70 and older. However, living in a northern latitude like Seattle makes us more prone to becoming deficient in this key nutrient, and we recommend higher doses in order to maintain adequate blood levels. Not many foods are considered good sources of vitamin D, making it difficult to meet our needs through diet. While fortified foods make up the majority of the vitamin D in the American diet, mushrooms can be an excellent source straight from nature.

For the most benefit, move away from using only white button mushrooms and add some lesser-known varieties. Maitake mushrooms provide the most plentiful source of vitamin D, with over 700 IU per cup – but do not eat these if you have an autoimmune condition. Portabellos can have 400 IU per 3 ounce serving. Chanterelles, morels, and sun-dried shitakes can also be a significant source of vitamin D for your meals.

The versatility of mushrooms makes them a delightfully nutritious addition to any meal. Sautee them for a savory side, roast them with your favorite herbs, grill them at your next spring barbeque, or enjoy them raw on salads. Your body will thank you!

Sources: NIH, USDA, Daily Herald


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