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Fungi fabulous for pregnancy

April 2013

 

What do mushroom eaters have that most of us desperately want?  A nutrient level profile that tops the health ranks! What’s more, they’re a must during pregnancy.


Mushrooms are rich in B vitamins - essential nutrients during pregnancy.
Riboflavin, or vitamin B-2, is involved in energy production and in maintaining healthy eyes, skin and red blood cells. Niacin, also called vitamin B-3, plays a role in digestion and nerve function. Pantothenic acid aids in both nerve function and hormone production. Portabellinis (small brown), white button, oyster and Portabella (big brown) mushrooms all have high levels of riboflavin, niacin and pantothenic acid.

 

Folate is member of the B-vitamin family and is necessary for normal growth and development and can help to lower the risk of some birth defects. It plays an essential role in building new body cells, by helping to produce DNA and RNA and works with vitamin B12 to form hemoglobin in red blood cells. (Folate is naturally found in food while folic acid is found in vitamin supplements).  All mushrooms are a good folate source with oyster mushrooms having the highest folate content    at 44.2 µg /100g.  Source:USDA Agricultural Research Service.


Iron is a critical nutrient for a healthy pregnancy.
Pregnant women require higher dietary levels of iron than their non-pregnant counterparts, according to the American Pregnancy Association. Iron is essential for the manufacture of oxygen-carrying hemoglobin in your blood, and sufficient dietary iron guards against anemia. Oyster mushrooms offer a significant amount of iron and are in fact double the amount available in meat the more common source of iron.

So when you are planning for the future, include your favourite fungi – they’re delicious and super good for you!

 

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