White Mushrooms Exposed to UV Light (Raw)
White mushrooms, when exposed to ultraviolet (UV) light, undergo a unique process that enhances their nutritional value, particularly boosting their vitamin D content. This simple yet powerful change turns these already nutrient-dense fungi into an even more healthful addition to your diet. Whether used in salads, sautés, or as a topping, these UV-exposed raw white mushrooms bring more than just flavor to the table.
Nutritional Breakdown per 100g
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 3.09 g |
| Total Fat | 0.34 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 3.26 g |
| Dietary Fiber | 1.0 g |
| Sugar | 1.98 g |
| Calcium | 3 mg |
| Iron | 0.5 mg |
| Magnesium | 9 mg |
| Phosphorus | 86 mg |
| Potassium | 318 mg |
| Sodium | 5 mg |
| Zinc | 0.52 mg |
| Copper | 0.318 mcg |
| Manganese | 0.047 mg |
| Selenium | 9.3 mcg |
| Vitamin C | 2.1 mg |
| Thiamine (B1) | 0.081 mg |
| Riboflavin (B2) | 0.402 mg |
| Niacin (B3) | 3.607 mg |
| Vitamin B6 | 0.104 mg |
| Folate (B9) | 17 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 26.2 mcg |
Health Benefits & Dietary Considerations
These UV-exposed raw white mushrooms are not only a great source of essential nutrients but also pack in important vitamins and minerals that contribute to overall health and well-being.
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Vitamin D: One of the standout benefits of these mushrooms is their enhanced vitamin D content, crucial for bone health and immune function. The UV exposure process boosts the production of vitamin D2, which plays a key role in calcium absorption and the maintenance of bone density.
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Protein: Offering a decent amount of protein (3.09 g per 100g), these mushrooms are an excellent addition to plant-based diets, providing a hearty alternative to meat in various dishes.
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Minerals: These mushrooms are rich in essential minerals like phosphorus, potassium, and magnesium, which contribute to energy production, muscle function, and overall cellular health.
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Antioxidants: With antioxidants such as selenium and vitamin C, these mushrooms can help combat oxidative stress in the body, promoting a healthy immune system.
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Low in Calories: At just 22 calories per 100 grams, these mushrooms are a low-calorie food option that can be enjoyed in a variety of dishes without contributing significantly to your daily caloric intake.
Allergen Information
White mushrooms are generally considered safe for most people to consume. However, individuals with mushroom allergies or sensitivities should avoid them. As mushrooms belong to the fungi kingdom, they may cause allergic reactions in sensitive individuals, though such reactions are rare. Always exercise caution and consult with a healthcare professional if you have concerns about allergies.
Dietary Preferences
- Vegan & Vegetarian: These mushrooms are suitable for both vegan and vegetarian diets, making them an excellent addition to plant-based meals.
- Low-Calorie: With only 22 kcal per 100g, they fit well within low-calorie and weight management plans.
- Gluten-Free: Naturally gluten-free, these mushrooms are ideal for individuals following a gluten-free diet.
- Low-Carb: They also fit into low-carb and ketogenic diets, with only 3.26 grams of carbohydrates per 100 grams.
Advice & Usage Tips
These raw white mushrooms exposed to UV light can be enjoyed in various ways, enhancing not only the flavor but also the nutritional content of your dishes. Here are a few ideas for incorporating them into your meals:
- Salads: Slice them thinly and add them to salads for a mild, earthy flavor that pairs well with fresh greens and dressings.
- Sautéed or Stir-Fried: Quickly sauté them with a bit of olive oil and garlic for a simple, savory side dish.
- Soups & Stews: Add them to soups and stews for an extra layer of flavor and texture.
- Sandwiches & Wraps: Use them as a topping for sandwiches, wraps, or even burgers to add both nutrition and crunch.
To preserve their texture and taste, mushrooms should be stored in a cool, dry place, preferably in a paper bag to allow them to breathe. Avoid storing them in plastic bags, as this can cause them to become slimy.
Conclusion
UV-exposed raw white mushrooms are a flavorful, low-calorie, and nutrient-dense ingredient that enhances a variety of dishes. With a rich supply of protein, fiber, essential minerals, and boosted vitamin D levels, they make a perfect addition to balanced diets. Whether you are looking to increase your intake of plant-based foods or simply seeking a healthy, versatile ingredient, these mushrooms are sure to delight both your taste buds and your body’s nutritional needs.
