Mushrooms are low in calories (one cup of raw sliced mushrooms has about 20 calories) and high in vitamins and minerals. A source of potassium, mushrooms can provide selenium and copper, depending on the variety. They have three B-complex vitamins: riboflavin, niacin, and pantothenic acid, which help release energy from the fat, protein, and carbohydrates in food.

Mushrooms also can be excellent sources of vitamin D if they have been exposed to ultraviolet light right before or after harvesting. Mushrooms provide plenty of opportunities in the kitchen. This is one vegetable you’re better off cooking as it releases more of the nutrients. Try grilling, stir-frying, and sautéing to limit fat