The term “superfood” is used a lot by the media, possibly too frequently, yet there is no formal definition of the term. If there were such a definition, a superfood might have the following characteristics:

• Be minimally processed without nutrient fortification
• Have nutritional benefits not seen in other foods commonly eaten in its class
• Have at least 20% of the RDI of two or more essential nutrients in a normal serve
• Have a high nutrient density compared to its kilojoule content
• Provide essential nutrients without increasing the consumption of salt, saturated fat or other compounds linked to poor health
• Provide other bioactive compounds such as antioxidants
• Have research linking the food to a potential reduced risk of long-term disease
• Be easily available and affordable

Judging against these characteristics, it is indisputable that the mushroom is quite an exceptional food! The mushroom is:

• A popular and frequently consumed fresh produce item
• Very different to vegetables because it a) provides nutrients in amounts not usually found in vegetables; and b) has a different flavour to vegetables (often referred to as the “5th taste” or “umami”).
• A serve provides more than 20% of the RDI for six essential nutrients: riboflavin, niacin, pantothenic acid, biotin, copper and selenium
• Light exposed mushrooms provide 100% of the AI of vitamin D
• Low in kilojoules, with a high nutrient density, and satisfies the appetite
• Provides good nutrition without adding fat, cholesterol or sodium to the meal
• Has an antioxidant capacity similar to, or better than, common vegetables, including ergothioneine, an essential antioxidant available only from the diet
• Provides bio-active compounds that appear to improve immune function and potentially lower the risk of breast and prostate cancer
• Is as close as your supermarket or greengrocer, and less than $1 per serve

There is no doubt that the mushroom is a food that punches well above its weight.