Laura Smith
Enoki mushrooms, also known as winter mushrooms or golden needle mushrooms, are a tasty and nutritious fungus. They are a good source of fiber, antioxidants, and B vitamins. Enoki mushrooms also contain amino acids, which are required to build proteins in the body. These amino acids give the mushrooms their delicious umami flavor. With their long, slender stems and creamy white color, enoki mushrooms are a beautiful and elegant addition to any dish. They are commonly cultivated in North America, Europe, and Asia, and are a popular ingredient in many types of cuisine.
| Characteristics | Values |
|---|---|
| Protein | 20% of calories or 4% of weight |
| Calories | 45 kcal per 3.5 oz (99.2 g) serving |
| Carbohydrates | 80% of calories or 3% of weight |
| Fibre | 11% or 3 g per 3.5 oz (99.2 g) serving |
| Sugar | 2 g per 3.5 oz (99.2 g) serving |
| Vitamins | C, E, D, K, B6, thiamine, riboflavin, niacin, pantothenic acid, and folate |
| Amino acids | Aspartic acid, glutamic acid, alanine, glycine, threonine, serine, and more |
| Phytochemicals | Beta-glucan, polyphenols, and polysaccharides |
| Cancer-fighting properties | May slow the growth of liver, breast, stomach, lung, and cervical cancer |
| Health benefits | May support heart health, brain function, and immunity |
| Texture | Crispy and crunchy when fresh, chewier when cooked |
| Flavor | Savory, umami, delicate, earthy, slightly sweet, and fruity |
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What You'll Learn
Enoki mushrooms contain amino acids that build proteins in the body
Enoki mushrooms are a versatile, tasty, and nutritious fungus. They are commonly cultivated in North America, Europe, and Asia and are used in many types of cuisine. They are known for their crisp texture and mild, umami, or savoury flavour. Enoki mushrooms are rich in nutrients, including fibre, antioxidants, and B vitamins.
Enoki mushrooms also contain amino acids, which are required to build proteins in the body. These amino acids include aspartic acid, glutamic acid, alanine, glycine, threonine, and serine. Amino acids give enoki mushrooms their unique flavour, contributing to their umami taste and sweetness.
In addition to amino acids, enoki mushrooms contain other beneficial compounds, such as thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, and various other vitamins and minerals. They are also a source of protein, with a macronutrient breakdown of 80% carbohydrates, 0% fat, and 20% protein.
The nutritional value of enoki mushrooms is further enhanced by phytochemicals, including antioxidant compounds and dietary fibre. These mushrooms have been associated with several health benefits, such as supporting heart health, brain function, and immunity. They may also possess cancer-fighting properties, as suggested by test-tube studies and the presence of certain bioactive compounds.
Overall, enoki mushrooms offer a range of nutritional and health benefits, making them a valuable addition to various dishes and a nutritious component of a balanced diet.
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They have a unique, pleasant aroma and flavour
Enoki mushrooms are a versatile, tasty fungus known for their crisp texture and mild, unique flavour. They are commonly cultivated in North America, Europe, and Asia, and are featured in many types of cuisine. Enoki mushrooms are often described as having an earthy, delicate, slightly sweet, and fruity taste. They are traditionally eaten raw in their native Japan, where they are known as "snow puffs", or lightly cooked.
The unique flavour of enoki mushrooms comes from the amino acids they contain, such as aspartic acid, glutamic acid, alanine, glycine, threonine, and serine. These amino acids give the mushrooms an umami or sweet taste. Enoki mushrooms also contain other nutrients such as fiber, vitamins B, C, D, E, and K, and minerals like selenium.
The nutritional value of enoki mushrooms is further enhanced by their beneficial phytochemicals, including potent antioxidant compounds. A cup of raw enoki mushrooms provides nearly 2 grams of dietary fiber, or 7% of the recommended daily value. Enoki mushrooms are also a good source of beta-glucan, a soluble fiber that effectively reduces high cholesterol.
In addition to their nutritional benefits, enoki mushrooms are associated with numerous health benefits. They have been linked to improved heart health, brain function, and immunity, among others. Research suggests that enoki mushrooms may also have powerful cancer-fighting properties due to their bioactive compounds and antioxidant effects.
Overall, enoki mushrooms are a tasty and nutritious food item that can complement many different dishes with their unique flavour and aroma.
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Enoki mushrooms are rich in fibre, antioxidants, vitamins, and minerals
Enoki mushrooms are a rich source of fibre, antioxidants, vitamins, and minerals. They are highly nutritious and offer a range of health benefits. Enoki mushrooms are also known as Flammulina velutipes, enokitake, winter mushrooms, velvet shank, or golden needle mushrooms. They are cultivated in Asia, Europe, and North America and are a versatile ingredient in various cuisines.
Enoki mushrooms are an excellent source of dietary fibre, with a single cup of raw enoki providing nearly 2 grams, or 7% of the recommended daily value. Dietary fibre helps to regulate bowel movements and can prevent constipation. Enoki mushrooms also contain beta-glucan, a soluble fibre that effectively reduces high cholesterol levels.
In terms of antioxidants, enoki mushrooms are rich in ergothioneine, gallic acid, quercetin, ferulic acid, caffeic acid, chlorogenic acid, ellagic acid, pyrogallol, lycopene, and other compounds. These antioxidants help to neutralise harmful free radicals, protecting cells from damage and reducing the risk of chronic conditions such as heart disease, cancer, and type 2 diabetes. The phenols and polyphenols in enoki mushrooms also contribute to their antioxidant, anti-inflammatory, and protective effects, preventing the oxidation of bad cholesterol and the formation of arterial blockages.
Enoki mushrooms are a good source of B vitamins, including niacin, pantothenic acid (vitamin B5), thiamine (vitamin B1), riboflavin, and vitamin B6. These vitamins play a role in regulating cholesterol, promoting brain health, and supporting nerve cell functions. Enoki mushrooms also contain other vitamins such as vitamin D, vitamin E, vitamin K, folate, and choline.
Additionally, enoki mushrooms provide minerals such as selenium, copper, magnesium, potassium, and sodium. They also contain amino acids like aspartic acid, glutamic acid, alanine, glycine, threonine, serine, valine, lysine, and ergothioneine, which contribute to their umami and sweet flavour.
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They are cultivated indoors without sunlight
Enoki mushrooms are cultivated in regions throughout North America, Europe, and Asia. They are often grown indoors without sunlight, resulting in white sprouts with velvet stems and small white caps. Wild enoki mushrooms, on the other hand, have glossy, brown caps due to their exposure to sunlight.
When cultivated indoors, enoki mushrooms are typically grown on a substrate or medium containing sawdust, corn cob, rice bran, and other organic materials. They thrive in low-light conditions, which help maintain their white colour. Additionally, a high-carbon dioxide environment is essential for enoki fruiting and promotes the development of long, thin stems and smaller caps.
To cultivate enoki mushrooms indoors, you can follow these general steps:
- Purchase a mushroom growing kit or create a substrate with sawdust, corn cob, rice bran, and other organic materials.
- Maintain a temperature of 70°F–80°F during the incubation phase, when the substrate turns white.
- Adjust the temperature to a cooler range of 55°F–65°F during the fruiting phase.
- Use an ultrasonic humidifier to maintain humidity levels between 85% and 93%.
- Ensure high carbon dioxide levels during the fruiting phase.
- Harvest the mushrooms when they reach your desired size by using a sharp knife to cut them at the base.
By cultivating enoki mushrooms indoors without sunlight, you can enjoy fresh, crisp mushrooms with a delicate, earthy, and slightly sweet flavour.
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Enoki mushrooms may have powerful cancer-fighting properties
Enoki mushrooms, also known as Flammulina velutipes, are a cluster of delicate, needle-like mushrooms with long, slender stems and snowy-white heads. They are commonly cultivated in regions throughout North America, Europe, and Asia, and are featured in many types of cuisine. Enoki mushrooms are highly nutritious, packing a good amount of fiber, antioxidants, and B vitamins into each serving. They are also a source of amino acids, which are required to build proteins in the body.
The cancer-fighting properties of enoki mushrooms are attributed to their bioactive compounds, including sesquiterpenes, norsesquiterpenes, and phenols like protocatechuic acid, p-coumaric, and ellagic acid. These compounds have been shown to slow down the growth of cancer cells in the throat, liver, breast, stomach, lung, and cervix. Enoki mushrooms also contain an immunity-regulating protein called FVE, which has been shown to trigger the immune system and exhibit anticancer activity against liver cancer in mice.
While the studies on the cancer-fighting properties of enoki mushrooms are promising, it is important to note that most of the existing studies have been conducted in test tubes or on animals, using highly concentrated amounts of enoki mushroom extract. More research is needed to determine how enoki mushrooms may affect cancer growth in humans when consumed in normal food amounts.
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Frequently asked questions
Yes, enoki mushrooms contain protein. 3.5 oz of enoki mushrooms contains 20% protein. They also contain amino acids that are required to build proteins in the body.
Enoki mushrooms are highly nutritious and have been associated with numerous health benefits. They contain vitamins C and E, fiber, the mineral selenium, and compounds like polysaccharides and polyphenols, all of which have antioxidant effects that can prevent oxidative damage and chronic health conditions. They also contain an immunity-regulating protein called FVE, which has been shown to have anticancer activity against liver cancer in mice.
Enoki mushrooms have a mild savory or umami flavor and a crunchy texture. They are described as delicate, earthy, slightly sweet, and fruity. They are commonly eaten raw or lightly cooked.
