Mushrooms are a wonderful powerfood that enriches the plant-based diet with more than just a deep umami flavor. It’s a good source of protein and fiber. Besides that, they are also great sources of vitamin B and selenium. Selenium is one of the micronutrients that you need to be aware of when you transition to a plant-based diet, since it’s usually covered by animal products in a meat-based diet. It is possible to get it through plants though, and mushrooms are one of the great options out there.
Selenium is an antioxidant that supports the immune system and prevent damage to cells and tissues, which mean they may also have medical benefits, like anti cancer, anti-diabetic, nephroprotective, anti microbial ect. .
Another amazing fact about mushrooms, especially the white button mushroom, is their ability to synthesize vitamin D2 when they are exposed to the sun. This is quite unique, since it’s the only dietary source of vitamin D on a plant-based diet. However, they synthesize vitamin D2, which isn’t as bioavailable as vitamin D3, which is more efficient at raising vitamin D levels [2;3].
I still recommend a vitamin D3 supplement on a plant-based diet. Especially if you live in Nordic countries or if you spend the majority of your time indoors.
Here is some inspiration to how you can use mushrooms in your plant-based diet:
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