Brown Italian (Crimini) Mushrooms Exposed to UV Light (Raw)
Brown Italian mushrooms, commonly known as crimini mushrooms, are a versatile and flavorful addition to many culinary dishes. When exposed to ultraviolet (UV) light, these mushrooms undergo a natural process that enhances their nutritional value, particularly their vitamin D content. As a raw ingredient, they provide a unique earthy flavor and a satisfying texture, making them a popular choice in salads, soups, pasta dishes, and more.
These mushrooms are not only delicious but also offer a host of health benefits. They are a low-calorie, nutrient-dense food that provides essential vitamins and minerals. Below is a detailed breakdown of the nutritional profile for raw crimini mushrooms exposed to UV light:
Nutritional Information (per 100g serving)
Nutrient | Amount |
---|---|
Energy | 22 kcal |
Protein | 2.5 g |
Fat | 0.1 g |
Saturated Fat | 0.014 g |
Carbohydrates | 4.3 g |
Fiber | 0.6 g |
Sugar | 1.72 g |
Calcium | 18 mg |
Iron | 0.4 mg |
Magnesium | 9 mg |
Phosphorus | 120 mg |
Potassium | 448 mg |
Sodium | 6 mg |
Zinc | 1.1 mg |
Copper | 0.5 mcg |
Manganese | 0.142 mg |
Selenium | 26 mcg |
Vitamin C | 0.0 mg |
Thiamine (B1) | 0.095 mg |
Riboflavin (B2) | 0.49 mg |
Niacin (B3) | 3.8 mg |
Vitamin B6 | 0.11 mg |
Folate | 28 mcg |
Vitamin B12 | 0.1 mcg |
Vitamin A | 0.0 mcg |
Vitamin E | 0.01 mg |
Vitamin D2 | 31.9 mcg |
Allergen Information:
Crimini mushrooms are naturally free from common allergens like gluten, dairy, nuts, and soy, making them an excellent option for individuals with food sensitivities or allergies. However, people with mushroom allergies or sensitivities to fungi should avoid consuming them.
Dietary Preferences:
- Vegan: Crimini mushrooms are plant-based and suitable for vegans and vegetarians.
- Low-Calorie: With only 22 kcal per 100g, these mushrooms are perfect for those following calorie-controlled diets.
- Gluten-Free: These mushrooms are naturally gluten-free, making them a great choice for those with celiac disease or gluten intolerance.
- Keto-Friendly: Low in carbohydrates (4.3 g per 100g), crimini mushrooms can be enjoyed on a ketogenic diet.
- Low-Sodium: Containing only 6 mg of sodium per 100g, they are ideal for those monitoring their salt intake.
Health Benefits:
Brown Italian mushrooms exposed to UV light are an excellent source of vitamin D2, which supports immune function and bone health. The high potassium content (448 mg per 100g) is beneficial for maintaining proper heart function and regulating blood pressure. They also contain phosphorus (120 mg), essential for bone and teeth health, and niacin (3.8 mg), which helps with digestion and skin health. Their low calorie and fat content make them a great option for weight management or low-fat diets.
These mushrooms are rich in antioxidants, such as selenium (26 mcg), which supports immune health and acts as a powerful antioxidant to protect cells from damage. Furthermore, the fiber content (0.6 g per 100g) aids in digestion and promotes gut health.
Cooking Tips:
Crimini mushrooms can be enjoyed in a variety of ways. They are perfect for sautéing, grilling, or adding to sauces. Their slightly firmer texture makes them an ideal substitute for meat in vegetarian and vegan dishes, as they absorb flavors well while adding depth to the dish. Crimini mushrooms are also a great addition to stir-fries, soups, and omelets.
To enhance their flavor, try briefly marinating them in olive oil, garlic, and herbs before cooking. You can also toss them with some balsamic vinegar or soy sauce for a deeper, umami flavor.
Conclusion:
Crimini mushrooms, especially those exposed to UV light, offer not only exceptional taste but also a variety of health benefits. Rich in essential vitamins, minerals, and antioxidants, they make a valuable addition to any balanced diet. Whether you are preparing a hearty vegetable soup or a savory pasta dish, these mushrooms provide a nutritious and delicious way to enhance your meals. Enjoy their earthy flavor and nutritional advantages as part of your everyday culinary creations!