Sarah Brown
Mushrooms are a type of fungus, often used in cooking for their savoury flavour and meaty texture. They are a good source of vitamins, minerals, and antioxidants, and are low in calories and sodium. While some wild mushrooms are toxic, many varieties are edible and nutritious. These include white button, portabella, cremini, shiitake, and maitake mushrooms. Mushrooms are also a source of vitamin D, which helps with calcium absorption and bone health. They are low in sodium and can be used to reduce salt intake. In addition, mushrooms are a good source of potassium, which can help to lower blood pressure.
| Characteristics | Values |
|---|---|
| Nutritional value | Mushrooms are a source of antioxidants, vitamins, minerals, and fiber. They are low in calories, sodium, and saturated fat. |
| Health benefits | Mushrooms may help prevent several health conditions, including cancer, diabetes, and heart disease. They can also boost cardiovascular health and improve the immune system. |
| Edibility | Not all mushrooms are edible. Some wild mushrooms can be poisonous or cause stomach upset or allergic reactions. It's best to stick to supermarket varieties or commonly consumed mushrooms like button mushrooms, shiitake mushrooms, and cremini mushrooms. |
| Preparation | Mushrooms can be eaten raw or cooked. Cooking technique, especially roasting and searing, can enhance their umami flavor. Exposure to UV light or sunlight can increase vitamin D content. |
| Nutritional goals | Individual daily goals may vary, so it's best to consult a doctor or nutritionist for advice on nutritional targets. |
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What You'll Learn
Nutritional value of different types of mushrooms
Mushrooms are a type of fungus that is widely known for its health benefits. They are packed with essential vitamins and minerals and are an excellent addition to a varied diet. They are also a good source of folate, which is particularly beneficial during pregnancy.
While there are thousands of mushroom varieties, with different colours, shapes, and sizes, most provide about the same quantities of the same nutrients per serving, regardless of their appearance. They are a good source of B vitamins, including thiamine, riboflavin, B6, and B12. They also contain protein, fibre, and antioxidants.
Some types of mushrooms are toxic to humans, and some wild mushrooms can cause stomach upset or allergic reactions. The Amanita mushroom species is responsible for most mushroom toxicity cases in humans. Hence, it is important to only eat mushrooms from a reliable source. The common button mushroom (*Agaricus bisporus*) is the most common in the US and is considered the safest variety.
Certain types of mushrooms are associated with specific health benefits. For instance, Chaga mushrooms are said to lower blood pressure and prevent cancer. Lion's mane mushrooms are known to improve brain cell growth and memory and reduce inflammation. Cremini mushrooms are an excellent source of zinc, which is important for the immune system and optimal growth in infants and children. Truffles, another type of fungus, are considered mushrooms, but they differ in appearance and growth. They are typically reserved for restaurant dishes due to their high price and strong flavour.
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Health benefits of mushrooms
Mushrooms are a type of fungus that has been consumed and used as medicine for thousands of years. They are a versatile, nutrient-dense, and low-calorie food, packed with essential vitamins, minerals, antioxidants, and fibre.
Mushrooms are a good source of vitamin D, which is important for bone and immune health. Vitamin D helps with cell growth and boosts immune function. Mushrooms exposed to ultraviolet light or sunlight have been found to contain higher amounts of vitamin D. Cremini mushrooms are an excellent source of zinc, which is important for the immune system and for ensuring optimal growth in infants and children.
Mushrooms also contain high amounts of selenium, which helps the body make antioxidant enzymes to prevent cell damage, and vitamin B6, which helps the body form red blood cells, proteins, and DNA.
Research has shown that eating mushrooms can lower the risk of developing mild cognitive impairment (MCI) and may help protect against neurodegenerative diseases such as Alzheimer's and Parkinson's. They have also been found to lower the risk of cancer, with one review of 17 cancer studies showing that eating just 18 grams of mushrooms a day may lower the risk of cancer by up to 45%.
Mushrooms are a rich source of potassium and are low in sodium, which helps to reduce blood pressure and prevent plaque buildup on arterial walls. They also contain polysaccharides, which stimulate the growth of healthy bacteria in the gut and improve insulin resistance and GI health.
Some varieties of mushrooms, such as shiitake, have been found to help keep cholesterol levels low. They contain compounds that inhibit the production and absorption of cholesterol and lower overall cholesterol levels in the blood.
Overall, mushrooms are a nutritious food with a variety of health benefits, making them an excellent addition to a healthy diet.
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Risks of consuming wild mushrooms
Mushrooms are a nutritious food with various health benefits. They are a source of antioxidants, vitamins, and minerals, and are low in calories. However, not all mushrooms are edible, and consuming wild mushrooms carries significant risks.
Firstly, it is important to note that some wild mushrooms are poisonous and can cause serious health issues, including liver failure, kidney failure, and even death. Amanita is a species of mushroom that is particularly toxic and has been responsible for most mushroom toxicity cases in humans. Unless one is an expert in mushroom identification, it is best to avoid consuming wild mushrooms altogether and to stick to supermarket varieties. Poisonous mushrooms may look similar to edible ones, and even cooking them does not make them safe to eat. In fact, the fumes from cooking certain poisonous mushrooms can be toxic if inhaled.
Secondly, consuming wild mushrooms can lead to mushroom poisoning, which can cause a range of symptoms, including vomiting, diarrhea, dehydration, headache, high blood pressure, hallucinations, and coma. Some mushrooms can also interact with alcohol, leading to severe stomach upset, headache, and high blood pressure. In addition, certain mushrooms can cause allergic reactions or unpleasant reactions in people who are sensitive to them.
Thirdly, consuming wild mushrooms can result in misidentification and ingestion of poisonous species. Mushroom foragers may mistakenly collect and eat toxic mushrooms, believing them to be edible. This can have severe consequences, including liver failure and, in some cases, death. It is crucial to seek expert identification before consuming any wild mushrooms.
Finally, some wild mushrooms can cause long-term health issues. For example, certain mushrooms contain toxins that can lead to liver toxicity and protein deficiency at the cellular level. Other mushrooms can cause seizures due to the presence of gyromitrin, which leads to pyridoxine (B6) and GABA depletion. These seizures may require supplemental treatment and can be difficult to treat with anticonvulsant therapy.
In conclusion, while mushrooms can be a nutritious and healthy addition to one's diet, consuming wild mushrooms carries significant risks. It is essential to exercise caution and prioritize safety when it comes to mushroom foraging and consumption. Unless one has expertise in mushroom identification, it is advisable to avoid wild mushrooms and choose cultivated varieties from trusted sources.
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Mushrooms as medicine
Mushrooms have been used as food and medicine for thousands of years. The Greek physician Hippocrates, circa 450 BCE, classified the amadou mushroom (Fomes fomentarius) as a potent anti-inflammatory and for cauterizing wounds. The alchemist Tao Hongjing, from the 5th century, described several medicinal mushrooms, including ling zhi (Ganoderma lucidum) and zhu ling (Dendropolyporus umbellatus). Ötzi, the Ice Man, who lived nearly 5300 years ago, carried amadou and a birch polypore in a pouch to help him survive in the Alps of northern Italy. The First Peoples of North America used puffball mushrooms (Calvatia genus) as wound healers.
Modern science has recently begun to rediscover the medicinal properties of mushrooms. Many of the chemicals that fungi produce to flourish in the wild are also active in humans. Mushrooms are rich in selenium, vitamin D, and vitamin B6, which help prevent cell damage, promote cell growth, and form red blood cells, respectively. They also contain high levels of antioxidants and other nutrients, such as vitamins, minerals, and fibre, for minimal calories.
Chaga mushrooms, in particular, have been found to have a range of health benefits, from lowering blood pressure to preventing cancer. Reishi mushrooms are known for boosting the immune system and shrinking tumours. Lion's mane mushrooms are a well-established candidate for brain health.
However, it is important to note that not all mushrooms are edible. Wild mushrooms with white gills or a ring around the stem are considered poisonous. Some other inedible mushrooms resemble edible mushrooms, so unless one is trained in recognizing wild mushrooms, it is best to purchase them from the market or supermarket.
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How to store and prepare mushrooms
Mushrooms are a nutritious food with various health benefits. They are a source of antioxidants, vitamins, and minerals, and are low in calories. Some common edible mushrooms include the button mushroom, cremini mushroom, portobello mushroom, and shiitake mushroom. When buying fresh mushrooms, choose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered.
Storing Mushrooms:
- Avoid moisture: Moisture is the enemy when it comes to keeping mushrooms fresh. Do not wash or trim mushrooms until it is time to cook with them.
- Use paper bags or paper towels: Store mushrooms in a brown paper bag or wrap them in paper towels placed in an open plastic bag. Paper absorbs moisture and helps keep mushrooms fresh.
- Avoid plastic containers: If mushrooms come in a sealed plastic container, take them out and store them in a paper bag or with paper towels. Plastic traps moisture, causing discoloration, mold, and slime.
- Avoid strong-smelling foods: Do not place mushrooms near strong-smelling foods, as they will absorb those odors.
- Use within a week: Whole mushrooms should be used within a week of purchase. If you are unable to use them within this time, consider freezing them.
- Freeze or dry mushrooms: To freeze mushrooms, cook them first, then dip them in a solution of water and lemon juice before placing them in a freezer-safe bag. To dry mushrooms, use a dehydrator or air-drying technique, then store them in an airtight glass jar.
Preparing Mushrooms:
- Cleaning: Mushrooms absorb water like sponges, so only rinse them if they are going into a salad or soup. Otherwise, rub them down with a damp paper towel or brush them with a pastry brush.
- Stems: Shiitake and portobello mushrooms have woody stems that are too fibrous to eat. Discard them or use them for stocks and broths. Cremini stems are tender and can be eaten, so just trim the very end.
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Frequently asked questions
Most mushrooms are nutritious, packed with vitamins, minerals, and antioxidants. They are low in calories and sodium and can be a good source of vitamin D, B vitamins, selenium, and potassium.
Mushrooms have been linked to several health benefits, including improved immune system function, reduced risk of cancer, lower blood pressure, and improved cardiovascular health. They are also a good source of plant-based protein and can be a healthy substitute for meat.
While most mushrooms are nutritious, not all mushrooms are edible. Some wild mushrooms can be poisonous, cause stomach upset, or lead to allergic reactions. It is best to stick to supermarket varieties and avoid foraging for wild mushrooms unless you are trained to recognize safe ones.
Mushrooms are a versatile food that can be eaten raw or cooked. They have a savory flavor and meaty texture, making them a great addition to many recipes. You can also expose certain mushrooms to sunlight to boost their vitamin D content.
