Mushrooms are a good source of several important nutrients. Depending on the different types of mushrooms, the composition and nutritional structure are also different.
So how beneficial are mushrooms? And do you need to be careful when using it? The following article will help you answer important information about mushrooms.
Overview of mushrooms
Fungi are members of the eukaryotic group that includes microorganisms such as yeasts and molds. These organisms are placed in a kingdom separate from the other kingdoms of plants and eukaryotes.
There are different types of fungi, including mold and crustaceans, as well as more developed varieties with stalks and caps. Fungi are different from plants because they do not possess chlorophyll, the green pigment that allows plants to produce sugar from the sun’s energy; they need to get their food from the environment they live in.
Fungi use fibers called hyphae (a group called mycelium), to get food. The mycelium can lie dormant in the ground for many seasons, similar to plant roots. Each mycelium that is sent out will travel through the soil/wood/vegetable matter until they reach the surface.
During the organism’s specific growing season, the mycelium develops into mature structures capable of producing spores. The structure you usually see on the ground is the part of the fungus that is producing and dispersing spores. Each spore is a single cell capable of depositing mycelium that will develop into a group and form its own hyphae.
If the mycelium of one spore meets the mycelium of another, it initiates the sexual reproduction of the spore through special spore forming cells. Fungi come in a wide variety of shapes and sizes. and different colors. The non-toxic ones are quite healthy and also very tasty.
For many years, they have been used for their unique ability to add flavor in the cuisines of many different cultures. Although they are actually mushrooms, mushrooms are included in the category of vegetables used for cooking purposes. Mushrooms allow you to add flavor without the sodium or fat.
Poisonous mushrooms can be difficult to spot in the wild, so buy them from a trusted grocery store or market. The most common varieties found in grocery stores are: shiitake, black fungus, enoki mushrooms, chicken thighs… Each has its own style and flavor.
When choosing mushrooms, make sure they feel sturdy, don’t get damp to the touch, and don’t get moldy. They can be stored in a paper bag inside the refrigerator for about five days. Brush off dirt and rinse gently when you’re ready to use.
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Mushrooms are widely used in many countries
Nutritional benefits of eating mushrooms
You can’t confuse it with mushrooms. They are fat-free, low in sodium, low in calories, and cholesterol-free. They are also high in fiber, vitamins and minerals. The nutritional benefits vary depending on the type of mushroom. But overall, they are a good source of the following nutrients.
According to the National Cancer Institute, the antioxidant content in mushrooms can help prevent lung, prostate, breast and other cancers. Some sources have suggested that selenium may help prevent cancer, but a Cochrane review, from 2017, found no evidence to confirm this.
Mushrooms also contain small amounts of vitamin D. There is some evidence that vitamin D supplements may help prevent or treat certain types of cancer, although according to a 2018 report, the effects may vary. in each person.
Choline is another antioxidant in mushrooms. Some studies have suggested that choline consumption may reduce the risk of certain types of cancer, but at least one other study has shown that it may increase the risk of prostate cancer. It should be noted that consuming a nutrient as a supplement is not the same as consuming it in the diet.
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Fiber may help manage a number of health conditions, including type 2 diabetes. A 2018 review of meta-analyses concluded that people who eat more fiber may have a reduced risk of developing the disease. develop type 2 diabetes. For people who already have it, fiber can help lower blood sugar.
One cup of sliced raw mushrooms, weighing 70 grams (g), provides nearly 1 g of fiber. Mushrooms, beans, certain vegetables, brown rice, and whole grain foods can all contribute to a person’s daily fiber needs.
Mushrooms are also a rich source of dietary fiber for the body
The fiber, potassium, and vitamin C in mushrooms may contribute to heart health. Potassium can help regulate blood pressure, and this can reduce the risk of hypertension and cardiovascular disease. The American Heart Association (AHA) recommends reducing the amount of added salt in your diet and eating more foods that contain potassium.
According to current guidelines, people should consume about 4,700 milligrams (mg) of potassium per day. Mushrooms appear on the AHA’s list of foods that provide potassium. A 2016 study concluded that people with vitamin C deficiency were more likely to develop cardiovascular disease and suggested that consuming vitamin C could help prevent it. They found no evidence that vitamin C supplements can reduce the risk of this type of disease.
There is some evidence that consuming a type of fiber called beta-glucans can lower blood cholesterol levels. Beta-glucans are present in the cell walls of many fungi. The stems of shiitake mushrooms are a rich source of beta-glucan. The Mediterranean diet includes a variety of plant foods, such as mushrooms.
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Abundant source of folic acid for pregnant women
Many women take folic acid or folate supplements during pregnancy to promote fetal health, but mushrooms can also provide folate. One cup of raw mushrooms contains 16.3 micrograms (mcg) of folate. Current guidelines recommend that adults consume 400 mcg of folate per day.
Mushrooms are rich in B vitamins. B vitamins help the body get energy from food and form red blood cells. Certain B vitamins are also important for a healthy brain. Choline in mushrooms can help with muscle movement, learning and memory. Choline helps maintain the structure of cell membranes and plays a role in the transmission of nerve impulses.
Mushrooms are also a vegan, unfortified source of vitamin D. Several other minerals that can be difficult to obtain from a vegan diet — such as selenium, potassium, copper, iron and phosphorus — are available in mushrooms.
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Do you know how to eat mushrooms right?
You can make mushrooms in many ways and pair them with tons of different ingredients. Wash and clean carefully before use to remove all dirt and grit. If necessary, trim off the end of the stem. You can use mushrooms whole, sliced, or diced. If using dried mushrooms, soak them in water for a few hours until they are soft.
Chop them up and add them to salads, grill, sauté or roast them. Add them to soups, sandwiches, wraps, casseroles and Italian dishes. Mushrooms can be served as a side dish, or as a main course for vegetarians.
Try mushrooms in a number of ways with these healthy recipes.
- The simple marinade gets you a delicious side dish in these grilled mushroom skewers. Use them in your next cooking as a side dish or a vegetarian side dish. See recipe.
- These creamy spinach stuffed mushrooms are made with meaty cremini caps. Cheese centers are easy to prepare and combine to make an impressive appetizer. See recipe.
- You can’t get healthier than this vegan mushroom risotto. It’s dairy-free and gluten-free, which is great for people with dietary restrictions. The risotto has no shortage of cream or flavor.
- Instead of using meat or tofu, mushrooms are the main star of this teriyaki and soba noodle dish. Let the mushrooms shine in this oriental dish.
- Whether you’re a vegetarian or not, these grilled portobello mushrooms make a delicious main course.
- If you are looking for a light and healthy side, then this mushroom, lemon and lentil salad will suit. Pair it with a bunch of different core courses.
When buying fresh mushrooms, choose mushrooms that are firm, dry, and not bruised. Avoid slimy or wilted mushrooms. Store mushrooms in the refrigerator. You shouldn’t wash or cut them until it’s time to cook with them.
Mushrooms can be used to prepare many different dishes, from hot pot, grilled to fried, stir-fried dishes
Be careful with some mushrooms
Some mushrooms contain psilocybin and psilocyn, substances that can cause hallucinations. Used in large enough doses, these mushrooms have effects similar to LSD drugs.
Hallucinogenic mushrooms can be fresh or dried. People treat them as medicine by eating them, mixing them with food to mask the bitter taste, or making them into tea to drink. The effects of the fungus usually begin in about 30 to 45 minutes. They can last up to 6 hours. Initial effects often include nausea and excessive yawning. After these initial effects, the “trip” begins.
Higher doses or stronger mushrooms can cause hallucinations, anxiety, paranoia, and nervousness. The person may have a false sense of time, place, and reality. Doses that are too large can lead to a long-term mental health condition known as psychosis. Maybe even leads to frightening thoughts such as loss of control, intense paranoia, panic attacks, and fear of death. The physical effects of mushrooms may include:
- nausea and vomiting
- increased heart rate, blood pressure and temperature
- muscle weakness
- lack of coordination
- dilated pupils
In very rare cases, if someone eats large amounts of mushrooms, the side effects can be so severe that they can be fatal. Some species of fungi can make sick people violently ill or even kill them. Hallucinogenic mushrooms can give people an upset stomach or a hangover. They also cause diarrhea for some users. Because the fungus alters a person’s actual senses and affects judgment, attempting to drive while under the influence of the fungus can cause an accident.
Mushrooms can be a healthy addition to a varied diet. They are easy to prepare and provide many nutrients. However, you should only eat mushrooms from a reliable source, as some are toxic.
Are Mushrooms Good for You? https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you Reference source: 12/20/2020
Mushrooms https://kidshealth.org/en/teens/mushrooms.html Reference source: 12/20/2020
What is the nutritional value of mushrooms? https://www.medicalnewstoday.com/articles/278858 Reference source: 12/20/2020
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