the button as the most widely cultivated around the world. “They come in many colors, varieties and species and are typically the most easily digested and utilized of all mushrooms,” he notes. “Mushrooms are an amazing
health food,” says Hobbs. “Most edible fungi are high in fiber, good-quality protein, key vitamins, micronutrients, phosphorous and potassium, and low in fat and calories. It’s one of nature’s perfect diet foods.” As protein powerhouses, portobello and other button mushrooms, shiitake and oyster varieties all deliver between 30 and 35 percent protein by weight. The fiber content can range from
20 grams per 100 grams (about 3.5 ounces) in the case of portobello to a lofty 48 grams per 100 grams in the Phoenix oyster mushroom.
Mushrooms also supply potent B vitamins. One hundred grams (about 3.5 ounces) of portobello contains more than four milligrams (mg) of ribo- flavin (B2
rable numbers are 3, 106 and 17; while pink oyster delivers 2.45, 66 and 33 mg of the three nutrients. Thus, they deliver
pantothenic acid (B5 ), 69 mg niacin (B3
significantly more than recommended daily allowances (RDA)—for example, niacin’s adult RDA ranges from 14 to 16 mg and riboflavin’s is just 1.1 to 1.3 mg.
ing to U.S. Department of Agriculture research. Also, their D2
small amounts of vitamin D3 levels spike
dramatically when sun-dried spore- side-up, confirmed in research by internationally recognized Mycologist Paul Stamets.
Mushrooms contain important ) and 12 mg ). Shiitake’s compa-
minerals, too. Portobellos contain 4,500 mg, oysters 4,500 mg and shiitakes 2,700 mg of potassium per 100 grams, all with low sodium levels. Plus, they deliver usable amounts of copper, zinc and selenium. Beyond the nutrient numbers lies mushrooms’ bonus round: They contain special complex polysaccha- rides—long-chain molecules within cell walls—that have been the subject of intense research at leading institu- tions around the world, including Harvard, Yale and the University of
Mushrooms also present one of the few food sources of vitamin D— primarily D2
—but some also contain , accord-
California. Mushrooms’ (1-3) beta- glucan complexes have been shown to inhibit many cancers and suggest potential solutions for diabetes, heart disease and immune-related conditions. Stamets explains that mushrooms also contain sterols, shown to ben- efit cardiovascular health. “Shiitake and other mushrooms like reishi have cholesterol-normalizing effects,” adds Hobbs.
Can we take these benefits back to
the kitchen? “Most mushrooms have to be cooked to release their health-giving benefits,” explains Hobbs.
Stamets concurs: “Cooking liber- ates mushroom nutrients from their matrix of cells. They are tenderized upon heating, making their nutrients bioavailable for digestion.” Thankfully, finding these tasty superfood delicacies has become easier as entrepreneurial fresh-mushroom growers have emerged throughout the United States in recent years.
Case Adams is a California naturopath and author of 25 books on natural heal- ing. Learn more at
CaseAdams.com.
Resolve the Issues of Divorce Peacefully – And Get On with Your Life
Save your children, your money and your sanity while also preserving your dignity, privacy and integrity. Whether it is divorce, child custody, financial matters or other issues, the Collaborative Divorce model is a safe, smart and cost-effective method that allows you and your spouse to work together to:
• Control the divorce process – you lose control if you go to trial • Assure your children’s needs are considered at every step • Resolve issues quickly and maintain your personal and financial privacy • Reduce costs and preserve financial stability for both of you • Communicate and cooperate to achieve the best outcome for all • Make decisions in an environment that is safe and supportive • Focus on solutions that best serve both of you and the children • Reduce the emotional turmoil and financial strain of divorce • Maintain a cordial and respectful relationship with each other
Jeff Seigle is a member of Separating Together, Inc., a Collaborative Practice group com- prised of experienced attorneys, psychologists, financial specialistsand divorce coaches who- help couples transition through divorce in a safe, respectfuland co- operative environment- where the couple is able to reach agreements, protect their children, and avoid contentious litigation.
Call 919-755-464 or visit
www.separatingtogether.com to learn more about Collaborative Divorce. natural awakenings April 2014 49
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