Mushrooms are one of the highest anti-oxidant foods known and have many other nutritional and healthy benefits.
Mushrooms are tasty, nutritious and easy to cook. They substitute for meat well in many popular meat recipes and are a source of protein. Mushrooms are fungus, not vegetable, not animal, though some vegetarians and vegans do not eat them. Unlike meat, they also provide fibre. Substituted for meat, they may help one shed excess weight as part of a healthy, balanced diet. Their high glutamic acid levels make them flavour enhancers in many foods.
Mushrooms are a nutritional power house. Apart from protein and fibre, they are a good source of B vitamins- thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6) and folate. Some authorities claim that they also provide vitamin B12 but most say otherwise.
Wild mushrooms contain vitamin D in small amounts. Eating mushrooms as part of a varied, balanced and healthy diet and exposure to a few hours of sunlight a day provides the required daily amount of the vitamin.
Mushrooms contain essential minerals such as potassium, selenium, copper, phosphorus and some iron. Selenium is a powerful anti-oxidant and potassium is essential for cellular processes and may help lower blood pressure.
Ideal for a Low Calorie Diet
In addition, mushrooms are virtually fat-free and contain neither salt nor sugar. They are a low calorie food (13kcal in 100g). Their GI is so low it cannot be measured.
Mushrooms make a good meat substitute in a healthy and balanced diet because they are tasty, easy to prepare, amenable to a variety of cooking methods and are good value for money. Due to their protein and fibre content, they keep one feeling full for a long time. This prevents or reduces snacking between meals which in turn leads to consumption of high calorie junk foods.
Healthy Benefits and Immunity Boosting Chemicals
Plant chemicals in some mushrooms may boost immunity and may be useful in the fight against infections and some autoimmune diseases such as rhematoid arttrhitis. Shiitake mushrooms may help prevent cancer due to the pyhtochemicals lentinan and canthxantin.
Eritadine in shiitake mushrooms may help lower cholesterol by increasing cholesterol excretion.
Caution when Using Mushrooms
Some wild mushrooms may be poisonous and rapidly lethal. They may not look different from the edible variety. The only course of action to take is never to gather wild mushrooms unless an expert has identified them safe for consumption.
Mushrooms have nutritional and healthy benefits but need to be included in a healthy, balanced diet.
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