Are wild edible mushrooms healthy?
Yes, they are. Due to the harsh northern climate in my home town it was necessary to ensure that our daily food had enough vitamins and minerals, so as far as I remember my mother was always concerned about missing nutrition elements. Wild mushrooms were one of the sources of getting those missing vitamins and minerals. Let’s look at vitamins, minerals and other nutrition facts about one of my favorite edible wild mushroom – Boletus Edulis.
According to the study on nutritional value of edible wild mushrooms, 100 gr of fresh mushroom Boletus edulis contains:
B1 (thiamin) 0.04 mg (2.7%)
B2 (riboflavin) 0.3 mg (16.7%)
B3 (Niacin) 6.07 mg (42.5%)
B6 (Piridoxyn) 0.07 mg (3.5%)
B9 (Folic acid) 0.4 mg (10%)
B5 (Panthotenic acid) 2.7 mg (54%)
C 30 mg (33.3%)
K 468 mg (18.7%)
Na 6 mg (0.5%)
P 89 mg (11.1%)
Zn 0.33 mg (2.8%)
Ca 13 mg (1.3%)
Cu 0.786 mg
Cr 0.06 mg (12%)
Co 0.06 mg (60%)
F 0.6 mg (1.5%)
Mn 15 mg (11.5%)
Cl 22 mg (1%)
S 47 mg (4.7%)
Si 0.02 mg (0.1%)
Mg 0.23 mg (3.8%)
Fe 0.5 mg (2.8%)
Carbohydrate 1.1 g (0.4%)
Protein 3.7 g (8%)
Fat 1.7 g (3%)
Energy 34 kcal (15.3)
I would say that Boletus edulis is an exceptional example when edible mushroom contains almost all known today minerals. The mushroom is low in fat and digestible carbohydrates, and high in protein, vitamins, minerals and dietary fibre. It can be used in the low-calories diet to help to normalize the weight.
Mushrooms and medicinal molds produce various antiviral, antibacterial, antifungal, and antimicrobial compounds to survive in the wild against competing or pathogenic agents. Research has reported that in vitro, some mushrooms have activity against certain viruses, bacteria, fungi, and microorganisms. A review by The University of Mississippi states
“…evaluation of over 200 mushroom species, more than 75% of screened polypores showed strong antimicrobial activity.”
For example, Boletus edulis (porcini, King Bolete, cep) has shown activity against HIV and the tobacco mosaic virus.
Besides, containing high amount of mineral K and low in Na, Boletus edulis is ideal food for those wanting to reduce sodium intake for health reasons. According to National Academies Press (www.nap.edu) Food and Nutrition Board:
“Very little of the sodium in foods is naturally occurring; most of it is added by the food industry in the form of sodium chloride, but other sodium-containing compounds make a contribution…
An important consideration is not only that the food supply contains high levels of sodium, but also that increasing amounts of the food consumed by Americans are formulated by entities outside the home. These range from single items typically regarded as processed foods, such as canned soups and baked goods, to entire meals and sometimes entire diets…”
In addition, I would like to mention that nutritionally mushrooms rank between high grade vegetables and low grade meat. Cooking them adds great value in anyone’s daily menu.
Finaly, wild edible mushrooms are not reach in calories. They usually contain between 20 and 40 kcal (kilo-calories) which puts them on the low-end of the range making it safe to enjoy them and not worry about getting fat. Therefore, enjoy wild edible mushrooms!