Michael Davis
Mushrooms are a type of fungus that are native to North America and Europe. They are known for their delicate flavour and meaty texture, and are widely used in cooking. Mushrooms are also packed with essential vitamins and minerals, making them an excellent addition to a healthy diet. They are a good source of potassium, vitamin D, vitamin B6, and selenium, and have been shown to have anti-inflammatory effects, improve immune system efficiency, and lower blood pressure. In addition, research has found that eating mushrooms can help to lower cholesterol levels and reduce the risk of cancer. With so many health benefits and culinary uses, it's no surprise that the average American consumes approximately three pounds of mushrooms per year. So, do you want mushrooms on that?
| Characteristics | Values |
|---|---|
| Nutritional value | Low in sodium, low in calories, packed with vitamins, minerals, and <co: 0,17,18>antioxidants |
| Health benefits | May lower the risk of cancer, improve gut health, lower cholesterol, reduce blood pressure, improve immune system, aid weight loss |
| Risks | Some mushrooms are poisonous and can resemble edible mushrooms, making them hard to identify |
| Culinary uses | Can be cooked in various ways, added to pizza, salads, pasta, stir-fries, or eaten raw |
| Legal status | Psilocybin mushrooms ("shrooms") are illegal in most of the US |
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What You'll Learn
Health benefits of mushrooms
Mushrooms are a fungus and a nutrient-dense food packed with vitamins, minerals, and antioxidants. They are low in calories, fat, sodium, and cholesterol, making them a healthy addition to any diet. Here are some of the key health benefits of mushrooms:
Cancer Prevention:
Mushrooms are a rich source of the antioxidants glutathione and ergothioneine. Eating just 18 grams of mushrooms, or about two medium-sized mushrooms, per day may lower your risk of cancer by up to 45%. In Japan, reishi mushroom-based drugs are even used as part of cancer treatment.
Improved Gut Health:
Mushrooms contain polysaccharides, their most abundant carbohydrate, which stimulate the growth of healthy bacteria in the gut. These polysaccharides pass through the stomach unchanged and reach the colon, encouraging the growth of beneficial bacteria. This can lead to improved insulin resistance and overall gastrointestinal health.
Cognitive Benefits:
Consuming mushrooms regularly may have significant cognitive benefits. Studies have shown that eating more than two cups of mushrooms per week can reduce the risk of mild cognitive impairment (MCI) by 50%. Certain mushroom varieties, such as cordyceps, turkey tail, and lion's mane, may have additional brain-boosting benefits due to their higher bioactive nutrient content.
Heart Health:
Mushrooms are rich in potassium and low in sodium, which helps maintain healthy blood pressure. They also contain heart-healthy compounds that prevent plaque buildup on arterial walls. Additionally, mushrooms are a good source of vitamin B6, which helps lower cholesterol levels, further contributing to heart health.
Bone Health:
Mushrooms are one of the few dietary sources of vitamin D, which helps the body absorb calcium. Adequate vitamin D intake is crucial for maintaining and building strong bones. Exposing mushrooms to UV light or sunlight can increase their vitamin D content.
Weight Loss:
Mushrooms are low in calories and can be used as a meat substitute in recipes. Studies have found that incorporating mushrooms into your diet, along with exercise and other lifestyle changes, can positively impact weight loss.
In addition to these benefits, mushrooms are a good source of selenium, zinc, and protein. They add a savory flavor to meals and offer a vast array of health advantages, making them a nutritious and tasty addition to any diet.
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Mushrooms and weight loss
Mushrooms are a fungus that can be incorporated into meals in numerous ways. They are a good source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain macronutrients that support a healthy immune system, such as selenium, which helps produce antioxidant enzymes to prevent cell damage.
Mushrooms are low in calories and energy density, which is favorable for weight loss. They are also low in glucose and high in mannitol, making them suitable for diabetics. They have no cholesterol and low sodium, which is beneficial for people with hypertension. Additionally, they are a good source of vitamin D and B-complex, as well as minerals and trace elements.
Research has shown that shiitake mushrooms, in particular, help maintain low cholesterol levels. They contain compounds that inhibit cholesterol production, block its absorption, and lower overall cholesterol in the blood. A study from the Culinary Institute of America and UC Davis found that substituting half the meat in a traditional ground beef recipe with mushrooms reduced sodium intake by 25% without compromising flavor.
Mushrooms are also generally regarded as highly palatable, making them a good substitute for high-energy-density foods in weight loss and maintenance diets. A study conducted by Johns Hopkins University on the effect of mushrooms on satiety and palatability showed promising results, suggesting a potential role in improving weight regulation.
Furthermore, mushrooms may help reduce oxidative stress and inflammation, which are associated with obesity and chronic diseases. While more research is needed on the direct effect of mushroom intake on body weight regulation, initial findings indicate that they can play a positive role in weight loss and overall health.
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Magic mushrooms
Psilocybin mushrooms, commonly known as magic mushrooms or shrooms, are a type of hallucinogenic mushroom. They are a polyphyletic informal group of fungi that contain the prodrug psilocybin, which turns into the psychedelic psilocin upon ingestion. The psychoactive effects of magic mushrooms are caused by the activation of receptors in the brain by the alkaloids psilocybin and psilocin. The most potent species are members of the genus Psilocybe, such as P. azurescens, P. semilanceata, and P. cyanescens. However, psilocybin has also been found in several other genera, including Copelandia, Inocybe, Pluteus, Gymnopilus, and Pholiotina.
The composition of magic mushrooms can vary significantly between and within species. While psilocybin and psilocin are the primary components, other substances like norpsilocin, baeocystin, norbaeocystin, and aeruginascin may also be present, potentially modifying the effects of the mushrooms. The dosage of psilocybin-containing mushrooms depends on the psilocybin and psilocin content, which can range from 0.03% to 1.78% and 0% to 0.59%, respectively. Psilocybe cubensis, a popular species, has been reported to contain approximately 1.2% of psilocybin and psilocin combined.
The growing acceptance of mushrooms and psychedelics has led to a booming market for edible products containing non-hallucinogenic mushroom species. These products claim to improve mental function and are increasingly available in grocery stores, vape shops, and even gas stations. However, the mushroom "microdosing" trend has also resulted in increased calls to poison control centers and ER visits, highlighting the potential dangers of a lack of transparency surrounding commercial mushroom products. While psilocybin-containing mushrooms are generally considered to have a low potential for acute toxicity in humans, the effects of different mushroom species and their compounds can vary significantly.
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Cooking with mushrooms
Mushrooms are a versatile ingredient that can be used in a wide range of dishes, from salads to soups, stews, and pasta. They are a good source of ergothioneine, an amino acid and antioxidant that can prevent or slow cellular damage. They are also naturally low in sodium, which can help lower blood pressure.
One popular way to cook mushrooms is to sauté them. Sautéed mushrooms can be made with garlic, teriyaki sauce, and a splash of red wine, and are perfect for topping steaks, pork chops, or baked potatoes. They can also be served over grilled ground beef patties or burgers. For a simple sautéed mushroom recipe, heat some olive oil in a pan and add minced garlic before tossing in sliced mushrooms. Cook until the mushrooms are tender, and then season with salt and pepper to taste.
Mushrooms can also be grilled, seared, roasted, or broiled. Portobello mushrooms, for example, are perfect for preparing whole due to their large size and meaty texture. They can be grilled or seared and served as a vegetarian entrée, or sliced and added to pastas, sauces, or stews.
Other ways to cook with mushrooms include stuffing them, pickling them, or blending them into a creamy soup or sauce. They can also be baked, like in this recipe for a skillet lasagna with garlic, shallots, fresh herbs, and sautéed mushrooms. Mushrooms are a versatile and healthy ingredient that can be used in a variety of dishes to add savory flavor and texture.
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Types of mushrooms
Mushrooms are a fungus that is popular worldwide. They are a versatile ingredient in cooking, prized for their meat-like heft and texture, and they come in many forms.
Button mushrooms are the most common variety, accounting for an estimated 90% of the mushrooms consumed in the US. They are mild in flavor and can be eaten raw or cooked. White button mushrooms are the least mature of the buttons, followed by the darker and firmer criminis (or creminis), and finally the portobellos, which are the largest and most mature. Portobellos are often grilled and served on a burger in place of a meat patty. Baby button mushrooms, criminis, and portobellos are all the same species at various points in their life cycle.
Shiitake mushrooms are commonly used in Asian cuisine and are known for their health benefits, including lowering cholesterol and reducing the risk of mild cognitive impairment. They have a crunchy texture and a distinctive flavor, making them a popular choice for salads and stir-fries. Oyster mushrooms, including king oysters, have a meaty texture and are often used as a substitute for meat in vegan and vegetarian dishes.
Other types of mushrooms include black trumpets, which have a rich, smoky flavor and notes of black truffle when dried; lion's mane mushrooms, which are known for their fuzzy, shaggy appearance and shellfish-like flavor; and maitake mushrooms, also known as hen of the woods, which have an earthy aroma and a gamey flavor.
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Frequently asked questions
Mushrooms are naturally low in sodium and can help lower cholesterol levels, especially shiitake mushrooms. They are also a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
Mushrooms can be cooked in a variety of ways, including frying, roasting, sautéing, and grilling. They can be added to dishes such as pasta, burgers, soups, and curries.
Some popular types of mushrooms for cooking include oyster, shiitake, cremini, portabella, and lion's mane mushrooms.
Yes, it is important to properly identify mushrooms before consuming them, as some types of poisonous mushrooms closely resemble edible mushrooms. Cooking mushrooms can also affect their texture, making them soggy or slimy if not prepared properly.
