Emily Johnson
Mushrooms are a nutritious food that has been consumed and used for medicinal purposes for thousands of years. They are a low-calorie food packed with vitamins, minerals, antioxidants, and fibre. While all edible mushrooms are healthy, some stand out due to their impressive nutritional profiles and positive effects on health. This article will explore the nutritional value of different mushroom varieties and discuss which mushroom is the most nutritious.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Micronutrients | High |
| Minerals | Copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, calcium |
| Vitamins | B-vitamins, vitamin D, vitamin B6 |
| Antioxidants | Polysaccharides, indoles, polyphenols, carotenoids |
| Glutamates | Amino acid, umami flavour |
| Protein | Yes |
| Fibre | Yes |
| Cancer prevention | Yes |
| Diabetes prevention | Yes |
| Heart health | Yes |
| Brain health | Lion's mane, reishi |
| Immune health | Yes |
| Anti-inflammatory | Yes |
| Weight loss | Yes |
Explore related products
What You'll Learn
Health benefits of mushrooms
Mushrooms are a type of fungus that has been consumed and used as medicine for thousands of years. They are low in calories and fat and contain various nutrients, vitamins, minerals, and antioxidants, and fibre. They are also a source of protein.
Mushrooms are one of the few plant foods with a strong umami flavour, which is due to the presence of glutamate, an amino acid also found in meats, fish, and cheeses. This makes them an ideal meat substitute, adding a savoury taste to meals without the addition of much fat, calories, or sodium.
Mushrooms are a rich source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain high amounts of selenium, which helps the body make antioxidant enzymes to prevent cell damage, and vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation. Vitamin D helps the body absorb calcium to maintain and build strong bones. Mushrooms exposed to UV light or sunlight can increase their vitamin D amounts.
Research has shown that consuming 1 to 2 cups of mushrooms per week may reduce the risk of cancer by up to 45%. They also have anti-inflammatory effects, which improve the efficiency of the immune system and protect against obesity-related hypertension.
Some mushroom varieties, such as Lion's Mane, Cordyceps, Turkey Tail, and Reishi, are believed to have extra brain-boosting benefits and may help protect against neurodegenerative diseases like Alzheimer's and Parkinson's.
It is important to note that not all mushrooms are edible, and some species are toxic to humans. Wild mushrooms, in particular, can be dangerous if one is not trained to recognise safe varieties for consumption.
The Art of Mushroom Timing: When to Add Them?
You may want to see also
Nutritional value of mushrooms
Mushrooms are a good source of nutrition and have been consumed and used as medicine for thousands of years. They are low in calories and fat and contain adequate amounts of fibre, protein, vitamins, minerals, and antioxidants.
Mushrooms are one of the few plant foods with a strong umami flavour, which is created by the presence of the amino acid glutamate. This amino acid is also found in meats, fish, cheeses, and soups. Umami is considered the fifth basic taste, alongside sweet, sour, salty, and bitter.
The nutritional profiles of mushrooms vary between types. For example, wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, whereas mushrooms grown in dark conditions like white button, shiitake, and oyster contain less than 40 IU. Chaga mushrooms may have a range of health benefits, from lowering blood pressure to preventing cancer. Lion's mane mushrooms are a well-established candidate for brain health and can help reduce inflammation, boost immune function, and improve cognitive health.
Mushrooms are also a good source of B vitamins, including thiamine, riboflavin, B6, and B12. They contain adequate amounts of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. For example, portabella mushrooms have over 30 times the required selenium per calorie, while morel mushrooms have over 40 times the required iron per calorie.
In addition to their nutritional benefits, mushrooms have been praised for their healing and cleansing properties in traditional and folk medicine. They contain polysaccharides, indoles, polyphenols, and carotenoids, which have been shown to have antioxidant, anti-inflammatory, and anticancer effects in cell and animal studies.
Mushrooms: Natural Blood Thinners?
You may want to see also
Medicinal mushrooms
Mushrooms are a nutritious food that has been consumed and used medicinally for thousands of years. They are low in calories and fat, but contain various vitamins, minerals, antioxidants, and other nutrients. Some of the most notable medicinal mushrooms include:
Lion's Mane (Hericium erinaceus)
Traditional Chinese Medicine (TCM) uses Lion's Mane for its association with the spleen and its role in digestion, energy, and water regulation. It is also used as a tonic for stress-related disorders and to boost energy. The Japanese call this mushroom Yamabushitake, and Buddhist monks used it to improve concentration during meditation. Lion's Mane is also known for its potential brain health benefits.
Reishi (Ganoderma lucidum/Ganoderma lingzhi)
Reishi, also known as the "mushroom of immortality," has been used in Chinese medicine for over 2,000 years. It is believed to promote calmness, enhance meditation, and support longevity. Reishi is considered the "King of Functional Mushrooms" due to its ability to support numerous systems in the body.
Maitake (Grifola frondosa)
Maitake, also known as Hen of the Woods or the Dancing Mushroom, is commonly used in Traditional Chinese Medicine to support the spleen and benefit qi (life force energy). It contains polysaccharides, such as beta-glucans, which are linked to healthy cell growth and immune modulation. Maitake has been studied for its potential immunomodulating and anticancer properties.
Turkey Tail (Trametes versicolor/Coriolus versicolor)
Turkey Tail mushrooms are named for their resemblance to the tail feathers of a turkey. They have been used in traditional Chinese medicine to treat lung diseases and strengthen the immune system, particularly during cancer treatment. Polysaccharide K (PSK), the active compound in Turkey Tail mushrooms, has been studied for its potential anticancer effects and ability to repair immune cell damage caused by chemotherapy.
It is important to note that not all mushrooms are edible, and consuming wild mushrooms without proper knowledge can be dangerous. Always purchase mushrooms from trusted sources and consult experts if you are unsure about their safety.
Reishi Mushrooms: Cancer-Fighting Superfood?
You may want to see also
Explore related products
Types of edible mushrooms
Mushrooms are an excellent source of nutrition and have been consumed for thousands of years. They are low in calories and fat and contain modest amounts of fibre and various nutrients. They are also a source of antioxidants, vitamins, and minerals, which may help prevent several health conditions such as cancer and diabetes and boost cardiovascular health.
It is important to note that not all mushrooms are edible, and consuming the wrong type can be dangerous or even deadly. Some mushrooms that are edible for most people can cause allergic reactions in others, and old or improperly stored mushrooms can cause food poisoning. Wild mushrooms must be correctly identified before consumption to avoid poisonous varieties, including the Amanita species, which is responsible for most mushroom toxicity cases in humans.
- Chanterelle: Chanterelles are golden-hued, fleshy, and firm, with a trumpet-like shape and a depression in the centre of their caps. They are known for their apricot-like scent. Chanterelles are difficult to cultivate, so they are typically foraged in the wild. However, it is important to distinguish them from their non-edible lookalike, the false chanterelle, which grows throughout North America.
- King Oyster: King oysters are meaty and are a popular edible mushroom variety.
- Morel: Morels are elusive mushrooms with a honeycomb-like appearance. They are an excellent source of iron, containing over 40 times the recommended amount per calorie.
- Crimini: Criminis are a type of mushroom that provides adequate levels of copper, zinc, and calcium. They are also a good source of B-vitamins.
- Portobello: Portobellos are the same mushroom as white button and crimini mushrooms but at a more mature stage of growth. They are a great source of selenium, providing over 30 times the required amount per calorie.
- Hen of the Woods (Maitake): Maitake mushrooms are edible and extremely nutritious. They can be enjoyed in many recipes.
- Lion's Mane: Lion's mane mushrooms are known for their potential brain health benefits.
Mushroom Growth and Rain: The Perfect Combination
You may want to see also
How to prepare and serve mushrooms
Mushrooms are a great source of nutrition, with various vitamins, minerals, and antioxidants. They are low in calories and fat and contain modest amounts of fibre. They are also one of the few plant foods with a strong umami flavour, making them a great ingredient to enhance the taste of low-sodium foods.
When preparing mushrooms, it is important to keep them dry. Use a slightly damp paper towel to brush off any dirt and avoid rinsing or submerging them in water, as mushrooms act like sponges and will absorb the water, compromising their flavour and texture. If you are making a soup or a one-pot meal, it is okay to give them a quick rinse. If your mushrooms are very dirty, you can also gently brush off the dirt with a dry paper towel.
When cooking mushrooms, it is best to use a wide skillet or pan to avoid overcrowding them, which can cause them to steam instead of brown and crisp. Heat olive oil or a mixture of olive oil and butter in the pan over medium heat. Cut or tear your mushrooms into similar-sized pieces and add them to the pan in a single layer. Leave them to cook until they start to turn golden brown, then stir and spread them out again to cook the other side. When they are golden on all sides, season with salt and pepper, and add any other desired ingredients such as garlic, lemon, thyme, and butter.
Mushrooms can be served in a variety of ways. They can be sautéed with olive oil, butter, red wine, teriyaki sauce, and garlic, and served with beef, fish, or baked potatoes. They can also be roasted or blended with meat to cut down on caloric intake while adding flavour. When storing mushrooms, do not tightly seal the container, as this will cause them to decompose faster. They can be stored in the fridge and will last several days or frozen for up to six months.
Mushrooms: Ancient Food, Modern Mystery
You may want to see also
Frequently asked questions
Mushrooms are an excellent source of antioxidants, vitamins, minerals, and fibre. They are also low in calories and fat.
White mushrooms are the only variety with substantial vitamin C content, containing 2.5 times the required amount per calorie.
Maitake mushrooms have over 100 times the required vitamin D per calorie. However, any variety of mushroom exposed to ultraviolet (UV) radiation, either from sunlight or a UV lamp, will increase its concentration of vitamin D.
Chanterelle mushrooms have the highest fibre content per weight.
All edible mushrooms are healthy, but some stand out due to their impressive nutritional profiles. For example, button mushrooms are highly nutritious, providing vitamins, minerals, and fibre, and are especially high in selenium. Oyster mushrooms are also nutritious, low in calories and carbohydrates, and high in B vitamins and minerals like potassium.
