Mushrooms are an edible fungus that is rich in several types of nutrients, and vitamins. They contain less calorie, high fiber, and are often used and served as a vegetable in recipes. In addition to proteins, minerals, and vitamins, they also contain antioxidants that are highly helpful in eliminating free radicals. The antioxidant agents in the mushroom are selenium, choline, and vitamin C.
White mushrooms(Agaricus Bisporus) belong to the fungus kingdom and are highly consumed in the United States. These mushrooms are harvested at two stages namely the juvenile phase and mature phase.
When they are young and immature and are white, they are known as white mushrooms, or crimini mushrooms when they are brown. When they are fully mature and are bigger and darker, they are known as portobello mushrooms.
Now let’s have a look at their nutritional profile.
96 grams,i.e., one cup of white mushrooms provide you with 21 calories, 3 grams of carbs, 1 gram of fiber, 3 grams of protein, 0 grams of fats, 3.1 grams of carbohydrates, 2.9 milligrams of calcium, 0.5 milligrams of iron, 8.6 milligrams of magnesium, 82.6 milligrams of phosphorus, 305 milligrams of potassium, 3.8 milligrams of sodium, 0.5 milligrams of zinc, 2 milligrams of vitamin C, 0.2 milligrams of vitamin D, 16.6 milligrams of choline, and 3.5 milligrams of niacin.
Since mushrooms contain anti-oxidants, they can be very helpful in preventing breast, prostate, lungs, and other types of cancer. They also contain a small amount of vitamin D which in addition to anti-oxidants are believed to be behind mushroom’s potential cancer-fighting properties.
They contain main phenolic compounds such as phenolic acids and flavonoids which help in improving cell survival while the pro-oxidants lead to cell death to prevent tumor growth and inhibit the metastasis property of malignant tumor cells.
Mushrooms are also rich in glutathione and ergothioneine. They both act as detoxifying and antioxidant agents that help in killing foreign substances that try to invade the body. Lastly, Vitamin C enhances your immune system’s ability to produce killer cells and melanocytes which help to eliminate cancer cells and also inhibit enzymes, preventing cancer from spreading.
Mushrooms contain ergothioneine and beta-glucan which help in reducing the risk of heart diseases such as inflammation, oxidative stress, high levels of cholesterol, and triglycerides deposition to the heart. Beta-glucan is a soluble fiber that helps in lowering the blood cholesterol levels by inhibiting their ability to form a gel-like substance.
One research says that ergothioneine may help reduce triglyceride levels after supper. Additionally, ergothioneine helps in reducing the risk factor to heart diseases by inhibiting arterial and nodal plaque development.
- Pregnancy – Mushrooms are rich in folic acid and folates that are required by a pregnant mother to boost fetal health.
- Blood sugar control – Since mushrooms contain polysaccharides, taking them in the diet can help lower blood sugar levels and improve insulin resistance.
- Improves Gut health – Polysaccharides found in them act as prebiotics and help in improving gut health by killing gut bacterias.
- Mushrooms also contain riboflavin, or B-2, folate, or B-9, thiamine, or B-1 pantothenic acid, or B-5, niacin, or B-3. Vitamin B helps in the production of red blood cells and provides energy to the body muscles. B vitamins also help in maintains correct posture and balance by providing e energy to medulla oblongata of the brain.
Possible health risks
Wild mushrooms are delicious but toxins present in some mushrooms can be very fatal to your health. Some wild mushrooms also contain high levels of harmful chemicals and other types of heavy metals. To avoid these health issues only consume mushrooms from a reliable source.
Mushrooms can be very helpful if taken in addition to any vegetables. Due to their rich nutritional content, they are highly consumed in almost every part of the world. They are easy to prepare and provide us a source of wide-ranging nutrients.
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