The nutritional value of mushrooms is greater
than one may think! More than just a condiment for salads, they're actually one
of the healthier foods that you can eat.
Mushrooms are low in calories, high
in fiber, and contain many important vitamins and minerals.Some also have medicinal properties such as complex carbohydrates that
strengthen the immune system.
Nutrient Roll Call
Why are
edible mushrooms considered a healthy food? In terms of nutrition they contain:
- Protein - Most mushrooms have a high protein content, usually around 20-30% by
dry weight. This can be useful for vegetarians or anyone looking to
increase the protein content in their diet.
- Fiber - Helps lower cholesterol and is important for the digestive system.
- Niacin and other
important B vitamins - As certain B vitamins are found in animal
tissue but not plants, this can be another good supplement for
vegetarians.
- Vitamin D - Essential for the absorption of calcium.
- Copper - Aids in helping the body absorb oxygen and create red blood cells.
- Selenium - An antioxidant that helps neutralize free radicals, thus preventing
cell damage and reducing the risk of cancer and other diseases. Mushrooms
contain more selenium than any other form of produce.
- Potassium - An extremely important mineral that regulates blood pressure and
keeps cells functioning properly. A large portobello mushroom is said to
have more potassium than a banana.
- Other important
minerals - Such as phosphorous, zinc, and magnesium.
- Low levels of fat,
calories, and sodium
Yet the
nutritional value of mushrooms can be measured in more ways than just strictly
dietary. Further health benefits are gained from:
- Polysaccharides - Complex carbohydrates that stimulate the immune system.
- Enzyme inhibiting
activity - Mushrooms can inhibit the production of certain
enzymes such as aromatase, which the body uses to make estrogen. This
could reduce the risk of breast cancer.
- Triterpenes - Steroid-like molecules that inhibit histamine release and have
anti-inflammatory properties.
Not all types
of mushrooms have the same levels of vitamins, minerals, and medicinal
properties. Do a little research if you have special health needs or goals. Of
course, don't forget to take taste into account!
Maximize Your Mushroom
Mileage
Consider these
points to get the most out of the high nutritional value of mushrooms.
- Buy organic or grow
your own - Mushrooms channel compounds from the
environment in which they were harvested. Thus if they fruit in a polluted
area, they'll contain toxins. Be aware of how your mushrooms were grown.
- Love the high water
content - Be mindful that they're 70 - 90% water. While
this can help fill you up, it also means that the heaping portion of
healthy fungus you're eating is smaller than you think it is. Start seeing
them as more than just a garnish and add them to larger quantities in
meals.
- Eat a variety - Different species have different levels of nutrients. Eat a variety
of mushrooms to get broad-spectrum benefits. Or you can tailor a plan for
yourself based on health goals.
- Cook 'em - Mushrooms have tough cell walls, which lock health benefits away in
indigestible chitin. Cooking them makes these molecules more available and
can help neutralize smaller levels of toxins. They really shouldn't be
eaten raw.
- Use first time caution - Some people are allergic to mushrooms. Only try a small amount of a
new mushroom for the first time. If collecting them from the wild, be sure
you know what you've picked.
- Eat a healthy diet - Your mushroom nutrition benefits will be pointless if you eat a lot
of junk or cook them in unhealthy oils.
Although once
believed to be not that important, one can see the nutritional value of
mushrooms is actually quite impressive! From healing properties to vitamins,
they're obviously beneficial to the body.
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