Peasants have been growing mushrooms for more than 800 years; To be used in various dishes for unique flavor and great health benefits.
But today let’s learn about the benefits and use of mushrooms !!
What is mushroom mushrooms?
Mushrooms are a common fungal group that is cultivated in East Asia.
Its name is taken directly from its name in Japanese and is also known as black fungus or oak wood fungus.
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 french fries.
It is usually described Mushroom flavor As dirt, This limits its use in cooking, but savory dishes often benefit from the delicious texture of mushrooms.
When you buy fresh shiitake mushrooms, The flavor can be very light, But drying 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.
It is in addition to dietary fiber and a number of powerful antioxidants including alkaloids, phenols, and diminzoids.
recommend The experts By adding small amounts of shiitake mushrooms to your meals to increase your nutritional intake of these beneficial fungi.
According to United States 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 phosphorous, And 304 grams of potassium.
And 9 mg of sodium, And 1.03 mg of zinc, In addition to amounts of manganese, selenium, thiamine and niacin.
It also contains vitamin B6, Folic acid, folate, Vitamin D.
What are the types of mushrooms
- White fungus: It is a champion mushroom, And mushrooms are the most common and most flavorful. Ninety percent of the mushrooms we eat are Champion mushrooms, It is less flavorful than many of its counterparts. It can be eaten either raw or cooked. And it works well in soups and salads, And in pizza.
- Portabello mushrooms: And it has another name which is field mushroom, It is commonly used in Italy, It is used on sauces and pasta and makes a great alternative to meats.
- Oyster mushrooms: Although it can be found in the wild that grows on both sides of trees, The ones that you will find in the store or in a list, Most likely planted, It is a white fungus with delicate aroma and flavor. Oyster mushrooms are found in many Japanese and Chinese dishes such as soups and stir-fries.
- Black fungus: this is Wavy fungi They are planted in late summer in the west and grow throughout the winter. And it has a rich smoky flavor.
What are the health benefits of mushrooms
The health benefits of mushrooms include aiding in weight loss. And strengthen the bones, Promote healthy skin, And reduce inflammation.
Benefits also include preventing premature aging, Improve reform 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 the signs of aging such as wrinkles. While also reducing the appearance of scars and blemishes and promoting a healthy glow to the complexion.
With a good amount of selenium, These mushrooms are also a natural acne remedy. Deficiencies in this mineral are often associated with acne symptoms.
2- Helps in weight loss
Indicate a study I conducted 2014 that eating mushrooms is a great way to approach 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 limits Calories .
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, which blocks the signal to muscles and tissues.
This can be very helpful for people with arthritis, gout, and migraines.
As well as cases of inflammatory bowel and a number of other irritation problems.
4- Improving blood circulation
Mushrooms contain a large amount of copper, which helps increase the amount of iron that the body takes in.
It can also be a vital component to a healthy blood circulation.
5- Cancer resistance
Suggest search Conducted by CSIRO Food and Nutritional Sciences that mushrooms have anti-tumor properties that help prevent the development of breast cancer.
The active compounds in shiitake mushrooms have not only been linked to inhibiting tumor growth in multiple types of cancer.
6- Improving 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 increased efficiency of the absorption of nutrients such as iron and calcium.
7- Increase the overall energy
Vitamin B plays a major role in metabolism and energy production. It improves many functions of the body.
8- Reducing stress
With so many antioxidants, Including phenolic compounds mushrooms can significantly reduce oxidative stress throughout the body.
These active compounds are known to search for and neutralize free radicals before they cause chronic disease, premature aging and cognitive problems.
9- Boost the immune system
Indicate research paper Conducted by the University of Florida, Published in the Journal of the American College of Nutrition, Mushrooms help boost immune function.
in addition to , There are many different antioxidants found in mushrooms. Besides vitamin C, Known for its effects on the immune system.
and, most importantly , Some of the molecules 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, Some of the compounds in the mushrooms are able to inhibit the production of cholesterol in the liver and can prevent plaque on the artery walls.
Furthermore it, The Sulfuric compounds In mushrooms able to prevent the accumulation of blood, Or thrombosis, Which further promotes cardiovascular health.
The negative health effects of the fungus
Food poisoning
Food poisoning is one of the negative side effects of fungus contaminated with bacteria. Where cleaning methods or contamination from other foods may cause bacterial contamination.
If you are eating mushrooms contaminated with bacteria, It may cause nausea, diarrhea, or abdominal cramps. This bacterial strain is sensitive to cold and severe dehydration.
Psychosis
One type of mushroom – psilocybin or magic mushroom – can cause hallucinations or delusional or irrational behavior.
As he indicates United States National Institute of Drug Abuse It indicates that Psilocybin may cause a change in perception 20 minutes after ingestion.
