Nutritional Ingredients

Mushrooms and their health benefits and uses, and a warning against excessive consumption


Peasants have been cultivating mushrooms for more than 800 years. To use in different dishes for a unique flavor and great health benefits.

But today let’s learn about the benefits and uses of mushrooms!!

What is mushroom mushroom?

Mushrooms are a common fungal group cultivated in East Asia.

Its name is taken directly from its name in Japanese and it is also known as black mushroom or oak wood mushroom.

What are the uses of mushrooms?

Mushrooms are a versatile vegetable and can be added to soups, stews, salads, vegetable dishes, meat dishes, omelets, and stir-fries.

The mushroom’s flavor is usually described as earthy. This limits its use in cooking, but savory dishes can often benefit from the mushroom’s savory texture.

When you buy fresh shiitake mushrooms, The flavor can be very mild. But drying the mushrooms before cooking with them can significantly enhance the flavor.


Mushroom nutrients

Mushrooms contain large amounts of B vitamins, phosphorous, manganese and zinc. As well as vitamin C, vitamin D, iron, magnesium and potassium.

Plus dietary fiber and a number of powerful antioxidants including alkaloids, phenols and dibenzoids.

Experts recommend adding small amounts of shiitake mushrooms to your meals to increase your dietary intake of these beneficial fungi.

According to the US Department of Agriculture , 100 grams of mushrooms contain water. and 34 calories, and 2.24 grams of protein, and 0.49 grams of fat.

It also includes 6.79 grams of carbohydrates. and 2.38 grams of sugars, and 20 milligrams of magnesium, and 112 milligrams of phosphorus, And 304 grams of potassium.

and 9 milligrams of sodium, and 1.03 milligrams of zinc, In addition to quantities of copper, manganese, selenium, thiamine and niacin.

It also contains Vitamin B6, folic acid, folate, And vitamin D.


What are the types of mushrooms?

  1. White mushroom: it is a champignon mushroom, And the most common and most delicious mushroom. Ninety percent of the mushrooms we eat are champignons, It is less flavorful than many of its counterparts. It can be eaten either raw or cooked. Works well in soups and salads. And in pizza.
  2. Portobello mushroom: It has another name, which is the field mushroom. commonly used in Italy, It is used on sauces and pasta and makes a great meat substitute.
  3. Oyster Mushrooms: Although they can be found in the wild growing on the sides of trees, The ones you will find in the store or in a list, likely to be planted, It is a white mushroom with a delicate aroma and flavour. Oyster mushrooms are found in many Japanese and Chinese dishes such as soups and stir-fries.
  4. Black fungus: This wavy fungus is grown in late summer in the West and grows all winter. It has a rich smoky flavour.
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What are the health benefits of mushrooms?

The health benefits of mushrooms include aiding in weight loss, and strengthen bones, promote skin health, and reduce inflammation.

Benefits also include preventing premature aging, improve repair and growth, promote blood circulation, Among other things.

1- Skin care

Mushrooms contain a large amount of antioxidant compounds that provide an excellent defense against free radicals and oxidative stress throughout the body.

These compounds help protect the skin from signs of aging such as wrinkles, While also reducing the appearance of scars and blemishes and promoting a healthy glow to the skin.

It contains a good amount of selenium. These mushrooms are also a natural acne treatment. Deficiencies in this mineral are often associated with acne symptoms.

2- It helps in losing weight

A 2014 study suggests that eating mushrooms is a great way to tackle achieving your weight loss goals.

In 100 grams of this mushroom, There are approximately 35 calories.

So you can boost your mineral and antioxidant levels without compromising your calorie limits.

In addition to stimulating metabolism and blood circulation, which can aid in weight loss efforts.

3- Reducing inflammation

Consuming small amounts of these mushrooms has been shown to cause a decrease in inflammatory molecules in the bloodstream that block signaling to muscles and tissues.

This can be very beneficial for people with arthritis, gout, and migraines.

As well as cases of inflammatory bowel disease and a number of other irritating problems.

4- Improve blood circulation

Mushrooms contain a large amount of copper, which helps increase the amount of iron the body takes in.

This can also be a vital component for healthy blood circulation.

5- Cancer resistance

Research conducted by CSIRO Food and Nutritional Sciences suggests that mushrooms have antitumor properties that help prevent the development of breast cancer.

Not only have the active compounds in shiitake mushrooms been linked to the inhibition of tumor growth in multiple types of cancer.

6- Improve digestion

Eating small to moderate amounts of these mushrooms can balance the bacterial balance in your gut, And improve digestion.

This is due to the more efficient absorption of nutrients such as iron and calcium.

7- Increase the total energy

Vitamin B plays a major role in metabolism and energy production. Where it works to improve many functions of the body.

8- Reducing stress

With so many antioxidants, Including phenolic compounds in mushrooms can significantly reduce oxidative stress throughout the body.

These active compounds are known to seek out and neutralize free radicals before they can cause chronic disease, premature aging, and cognitive problems.

9- Boosting the immune system

A research paper by the University of Florida states, Published in the Journal of the American College of Nutrition, It indicates that mushrooms help boost immune function.

in addition to , There are many different antioxidants found in mushrooms. In addition to vitamin C, Known for its effects on the immune system.

and, most importantly , Certain molecules found in mushrooms can improve the effectiveness of our immune system and speed up its response time to harmful allergens and other substances.

10- Reducing cholesterol

According to a 2011 research study, Certain compounds in mushrooms are able to inhibit the production of cholesterol in the liver and may prevent plaque buildup on artery walls.

Moreover, The sulfuric compounds in mushrooms are able to prevent blood buildup. or coagulation, Which further enhances cardiovascular health.


The negative health effects of mushrooms

food poisoning

Food poisoning is one of the negative side effects of mushrooms contaminated with bacteria. Where cleaning methods or contamination from other foods may be a cause of bacterial contamination.

If you eat mushrooms contaminated with the bacteria, It may cause nausea, diarrhea or abdominal cramps. This bacterial strain is sensitive to extreme cold and drought.


One type of mushroom – psilocybin or magic mushroom – can cause hallucinations, delusional or irrational behaviour.

The US National Institute on Drug Abuse also notes that Psilocybin mushrooms may cause a change in perception 20 minutes after ingestion.

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