Mushrooms are fungi, a kingdom of life distinct from plants and animals. They are not technically a vegetable, but they are frequently utilized and served as such in recipes. Mushrooms are low-calorie, high-fiber food item that may be utilized in various ways in the kitchen. They offer a savory flavor to meals while being extremely low in salt, making them a healthy option.
Nutrients
About 2.3 grams of carbs are found in one cup of raw mushrooms. Mushrooms are also high in fiber, especially the soluble fiber beta-glucan. They have a low glycemic index, which implies that their low carbohydrate content is assumed to have little detrimental effect on blood glucose or insulin response. Mushrooms also include 2.2 grams of protein per cup, which is only a small fraction of your daily requirements. As part of a balanced diet, consume protein-rich foods such as beans, nuts, dairy, meat, or fish.
Minerals and Vitamins
Micronutrients abound in mushrooms. They are high in copper, potassium, phosphorus, and iron. Copper aids in the creation of energy and the usage of iron. Potassium is essential for fluid and electrolyte balance, normal nerve and muscle transmission, and blood pressure regulation. Iron is a mineral required to produce hemoglobin, amino acids, DNA, neurotransmitters, and some hormones. Niacin and pantothenic acid are also found in mushrooms (vitamin B5). B vitamins aid in the breakdown of carbs, protein, and fat into energy.
Health Advantages
Medicinal mushrooms and fungi are considered to produce a combination of 126 health-related functions. The possibility of using mushrooms to promote health and prevent or manage health issues is being studied. In addition to the numerous vitamins and minerals in mushrooms, large quantities of certain antioxidant chemicals have been discovered. These chemicals may provide health benefits.
Fights Cellular Damage
Antioxidants have been demonstrated to combat oxidative stress and inflammation, which contribute to aging and the development of chronic diseases. For example, porcini and white button mushrooms are high in ergothioneine and antioxidants glutathione, which are not present in many other plant foods.
Promotes Bone Health
Some store-bought mushrooms have been treated with UV radiation to boost their vitamin D levels. These vitamin D-rich mushrooms are one of the greatest sources available. Vitamin D is essential for bone health. Eating these mushrooms provides the same benefits as taking vitamin D pills or getting enough sun. Unfortunately, mushrooms are generally not a good source of vitamin D. The only exception is wild mushrooms, but eating them might be dangerous if you don’t know which are edible and which are harmful.
Reduces the Risk of Diabetes
Mushrooms contain a lot of fiber. Dietary fiber consumption provides numerous health benefits, including a decreased risk of type 2 diabetes. According to a 2020 study, polysaccharides in mushrooms help protect against diabetes by lowering oxidative stress.
Lowers Depression
Researchers discovered that persons who consumed mushrooms had a lower risk of depression. This effect appears to exist regardless of how many mushrooms are taken.
Negative Effects
Some mushroom species can have adverse interactions with alcohol. For example, coprine, found in the inky cap mushroom, operates similarly to the drug Antabuse, producing a racing heart, tingling, flushing, and other symptoms when you consume alcohol up to five days after eating the fungus. Other mushrooms can cause intestinal pain in persons who drink alcohol while eating mushrooms.
The most severe concern with wild mushrooms and the extensive range of toxic compounds they can contain. Ingestion of a harmful wild mushroom type may cause gastrointestinal irritation, including nausea, cramping, vomiting, and diarrhea. These may go away on their own or be acute enough to necessitate hospitalization. Other mushroom toxins can harm the involuntary nervous system, liver, and kidneys and cause cancer. Some of these toxins have no antidote and can kill in a matter of hours. Psilocybin and similar chemicals in hallucinogenic mushrooms generate psychological and perceptual consequences.
Varieties
Culinary mushrooms come in a variety of varieties, including shiitake, white button, crimini, portabella, enoki, cloud ear, and others. The portabella mushroom is the largest farmed mushroom, growing up to 6 inches in diameter. The quantities of micro- and macronutrients in mushrooms might vary. White mushrooms, for example, have somewhat more calcium, whereas shiitake mushrooms have more fiber. However, most edible kinds contain essential vitamins and minerals such as vitamin C, B-6, magnesium, phosphorus, potassium, copper, folate, and zinc.
Because dried mushrooms are more concentrated, they contain more calories and nutrients than raw. Their nutrition is comparable to raw equivalents when rehydrated before cooking or eating. Because of additives, canned mushrooms are frequently heavier in calories and sodium than raw mushrooms.
How to Pick Mushrooms
Fresh mushrooms are obtainable all year, with the peak season extending from April to June in the United States. Wild mushrooms are only available throughout the summer and fall seasons. Dried and canned mushrooms are also available all year.
Food Storage and Safety
Many wild mushrooms are lethal and can appear to be harmless species; therefore, gathering wild mushrooms for eating on your own is dangerous. Wild mushrooms sold by reliable vendors should be safe to consume. Many people slice mushrooms and add them raw to salads. Some experts believe that boiling mushrooms helps to unleash their vitamins and minerals. Aim for fresh mushrooms devoid of flaws such as soft, wet patches and discoloration while shopping for mushrooms. Fresh mushrooms can be kept in an open jar in the refrigerator for about five days. Do not wash them until you are about to use them.
How to Get Ready
Grilling, baking, sautéing, and roasting are all options for cooking mushrooms. They’re a filling vegetarian component that can add flavor, texture, and substance to dishes. Make sauces, stews, and soups with mushrooms, or just chop, sauté and add to a dish of your choice. Begin your day with a protein- and fiber-rich egg and mushroom meal, or accompany your main course with grilled mushrooms. Mushrooms can be used to top healthy pizzas or as a side dish. If you choose to adopt a vegetarian or vegan diet, you can substitute them for meat.
Kim’s Final Thoughts…
Mushrooms are a typical and nutritious food that is widely known for its possible health advantages. You may eat them on pizza, mix them into salads, or even substitute them for meat because there are a variety of safe, edible sorts to pick from. They contain crucial anti-disease compounds, plus their unique flavors and textures give flair to any dish.
