Mushrooms
Overview
Mushrooms, especially UV-exposed varieties, provide vitamin D and niacin (B3) for NAD+ synthesis, supporting mitochondrial function and brain health. UV-exposed mushrooms as a source of vitamin D. Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health. Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains.
Food Context
Synergies
- Include in diverse plant food rotation; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
Preparation
- UV-exposed mushrooms provide vitamin D2 (ergocalciferol); targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts)
- Cooking may enhance some nutrient bioavailability
- UV-grown mushrooms mentioned as functional food innovation
Recipes
1 recipe containing this food
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 33 kcal | — |
| Protein | 2.2 g | — |
| Total fat | 0.4 g | — |
| Carbohydrates | 6.8 g | — |
| Fibre | 3.1 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.7 mg | 4.1% |
| Zinc | 0.5 mg | 4.5% |
| Magnesium | 10.5 mg | 2.5% |
| Selenium | 0.4 µg | 0.7% |
| Calcium | 0.4 mg | 0% |
| Potassium | 375.9 mg | 11.1% |
| Vitamin B6 | 0.1 mg | 6.2% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 671 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- UV-exposed mushrooms as a source of vitamin D
- Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health
- Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains Pirinen et al. 2020
- Targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts)
- UV-grown mushrooms mentioned as functional food innovation