Mushrooms: Nutritional Value, Benefits and Healthy Recipes

Despite being fungi, mushrooms are considered vegetables when it comes to cooking because of their nutritional benefits. They are not only flavorful, but also add an ample amount of goodness to your plate! They are a rich source of vitamins, minerals, and fiber. Mushrooms are low in calories and sodium, and also cholesterol free. Another reason they are well known is the medicinal properties they have. There are many mushroom types, out of which some are poisonous and toxic, making them inedible for you. 

Different types of mushrooms have their own unique nutritional values. When it comes to having this, health benefits vary from improving your immune system to keeping diabetes under control. Read on to know more.

Nutritional Value of Mushrooms

Mushrooms are a good source of antioxidants, copper, protein, and vitamin D. The nutritional value remains almost the same for all mushrooms. Here is the information on the nutritional value that exists in one cup of raw button mushrooms.

• Calories: 15
• Protein: 3 gm
• Fiber: 2.2 gm
• Carbohydrates: 1.4 gm
• Fat: 0.3 gm
• Sodium: 3.5 mg

Mushroom Benefits

Great Contributor of Protein

Mushrooms are a great source of protein for those who follow a vegetarian diet. If you are someone who does not prefer meat much, you can easily add mushrooms to your daily diet to fulfill the daily protein requirement. The mushrooms hold a complete profile of amino acids that are the building block of protein. Hence, mushrooms are a good option for protein.

Fights against Depression and Anxiety

Mushrooms consist of anti-depressant properties & are considered a treatment for mental issues like anxiety and depression. It also contains other nutritional properties like amino acid, vitamin B6, and serotonin that promote brain function and helps to regulate mood, sleep, and appetite.

Promotes Gut Health

Your GI tract contains trillions of bacteria. Eating mushrooms maintains the right balance of bacteria in the GI tract and promotes gut health. In addition, the mushrooms contain prebiotics that encourages the growth of live microorganisms, probiotics. This microorganism promotes your body's health.

Promotes Weight Loss

Mushrooms are low in fat and calorie and a great alternative to meat—the protein contents of mushroom help to balance your body weight. Also, the mineral properties help to metabolize your fat.

Glowing Skin

Mushroom is a good source of copper. Copper is essential for hair growth and collagen formation. Hence the mushroom promotes glowing skin and healthy hair.

Helps Manage Diabetes

Dietary fiber is good for a lot of health conditions. One of these is type 2 diabetes. According to a study in 2018, people who consume a lot of fiber have a lower risk of developing type 2 diabetes. It also helps reduce glucose levels in those who already have diabetes [1]. Other than being fibrous, this also act as prebiotics. These substances help improve the growth of good bacteria in your gut. They also boost your glucose regulation [2]. As they are also low in calorie but rich in vitamins, mushrooms fit well into a sugar-controlled diet.

Boosts Immune System

Beta-glucan, a soluble fiber in mushrooms, rejuvenates your immune system. It specifically activates macrophages and natural killer cells. These increase your body’s ability to fight infections. This also have vitamin B and selenium in them. They not only support your immune system, but also prevent damage to tissues and cells. So, with the help of mushrooms, you can boost immune system stress-free! 

Keeps Your Heart Healthy

This have a lot of nutrients that contribute to keeping your heart healthy. They include vitamin C, potassium, and fiber. Vitamin C and potassium help regulate and lower blood pressure levels. This reduces your risk of hypertension and other heart diseases. Beta-glucan, a type of fiber in mushrooms, also helps lower cholesterol. Their nutrient and plant components reduce the risk of plaque build-up. 

May Prevent Cancer

Prevention of cancers are among the possible mushroom benefits still being studied. The antioxidants in this vegitable may protect your body from free radicals. This also helps prevent and reduce your risk of different types of cancer [3]. However, the effect of it may differ from person to person [4].

Increases Your Vitamin D Intake

Mushrooms are one of the non-animal sources of vitamin D. They are exposed to UV radiation either from sunlight or from a lamp. This makes mushrooms rich in vitamin D. You can increase their vitamin D concentration even at home. All you need to do is keep them under direct sunlight for 15-20 minutes before eating! 

Lowers Your Risk of Cognitive Impairment

There are some mushrooms’ types that are referred as medicinal mushrooms. This is because they are thought to have healing properties that help with health conditions. According to research, mushrooms have the properties to lower the risk of mild cognitive impairment (MCI) [5]. MCI has subtle characteristics of Alzheimer’s and the former often leads to the latter. Mushrooms, even if used in small quantities, may be helpful in preserving your cognitive function in adulthood. 

Apart from these benefits, consuming this vegitable’ protein and fiber are good for weight loss. Mushrooms’ calories are also low in number, which makes them a good weight loss food as well. Mushrooms are generally safe for everyone except for those who have mushroom or mold allergies. 

If you are not familiar with the taste of mushrooms, you should explore it by adding them to your diet. They can be included in your meals in many forms, some of which are:

• Roasted
• Sautéed 
• Steamed
• Grilled
• Broiled

Recipes Using Mushrooms

Cooked Mushroom Salad

Ingredients

• Sliced Mushrooms – 2 packages
• Olive oil – 1 tbsp
• Salt
• Black pepper
• Garlic cloves – 2
• Dill(chopped) – 2 tbsp
• Parsley(chopped) – 2tbsp
• Dry white wine -1 splash

Directions

Step 1

Add olive oil to a frying pan and cook the mushrooms until the juices reduce for 5 to 10 minutes on medium heat.

Step 2

Add garlic, salt, and pepper and& cook for 2 minutes. Splash the white wine and add dill and& parsley.

Mushroom soup without cream

Ingredients

• Butter – 2 tbsp
• Sliced onions – 1 cup
• Peeled and& sliced carrots – 1 cup
• Sliced leeks – 1 cup
• Celery – ½ cup
• Thyme leaves – 1 tbsp
• Chicken stock
• Sliced mushrooms (Brown or White) – 2 pounds
• Salt and& pepper (taste according)
• Chopped green onion – ½ cup

Directions

Step 1

Add butter and melt on medium heat. Add onions, carrot, celery, and leeks and cook vegetables until they become tender for ten minutes.

Step 2

Add mushroom and thyme and cook until mushrooms are soft. Pour chicken stock and flavour it with salt and pepper. 

Cover the pot and cook on low heat for 30 minutes.

Step 3

Sprinkle green onion on the top and ready to serve.

Since there are some varieties of mushrooms that are poisonous, be careful before having them. An easy way to avoid this is to make sure you buy them from a reliable source. Having poisonous mushrooms may lead to an upset stomach which may include vomiting, diarrhea, or stomach pains. Some wild mushrooms such as death cap mushrooms can also be fatal. When selecting your mushrooms, make sure they are firm, mold free, and not moist.

If you notice any worrying symptoms after having mushrooms, contact your doctor immediately. You can book an in person or online doctor consultation on Bajaj Finserv Health in minutes. Talking to a nutritionist can also help you follow a healthier diet for a happier life!