Mushrooms are low in calories and fat but contain small quantities of fiber and other minerals. Rich in nutrients and vitamin D, mushrooms have been shown to have antioxidant, anti-inflammatory, and anticancer properties.
About 100 grams of mushrooms cooked in oil contain:
- Calories: 80-95 (depending on the oil used)
- Carbs: 3.9 grams, 1% of the daily value (DV)
- Sodium: 147 mg, 6% of DV
- Fiber: 1.2 grams, 4% of DV
- Sugar: 2.4 grams
- Protein: 3.7 grams, 7% of DV
- Total fat: 4 grams, 5% of DV
- Saturated fat: 0.6 grams, 3% of DV
- Vitamin D: 0.2 mcg, 1% of DV
- Calcium: 4 mg
- Iron: 0.61 mcg, 3% of DV
- Potassium: 185 mg, 8% of DV
5 health benefits of mushrooms
Mushroom is an edible fungus that has been consumed for both its flavor and for its medicinal properties. Health benefits of mushrooms include the following:
- Brain health: Studies have suggested that two antioxidants in mushrooms, ergothioneine and glutathione, may help prevent the onset of Parkinson's and Alzheimer's disease. It is recommended to consume at least 5 button mushrooms a day to lower the risk of neurological disease. Another study suggests that eating cooked mushrooms twice a week may reduce the risk of cognitive dysfunction.
- Heart health: Mushrooms contain glutamate ribonucleotides, which add flavor to food similar to salt. Therefore, substituting mushrooms with salt can add nutrition and taste to some recipes. These chemicals add a delicious, umami flavor without affecting blood pressure and cholesterol levels, decreasing the risk of heart disease.
- Bone health: Experts recommend consuming ultraviolet-B labeled mushrooms, which indicate that they were exposed to sunshine during their growth phase. Mushrooms are rich in ergosterol, a vitamin D precursor, making mushrooms good for bone health. Eating just 3 ounces of ultraviolet-B-exposed mushrooms can help you meet the daily requirement of vitamin D.
- Skin health: The antioxidants ergothioneine and glutathione help protect bodily tissues from free radical damage. This helps reduce the signs of aging in the skin (such as wrinkles) and maintains good skin health.
- Energy levels: Mushrooms are high in vitamin B, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These increase the utilization of energy from food and the production of red blood cells, which transport oxygen throughout the body.
What is the healthiest way to cook mushrooms?
Mushrooms contain vitamins, fiber, proteins, and minerals, which may be lost with certain cooking methods.
In one study, research was conducted on four varieties of mushrooms (oyster, white button, king oyster, and shiitake) cooked in various methods, such as boiling, microwaving, frying, and grilling.
The researchers found that grilling or microwaving mushrooms preserved nutrients better than frying or boiling. The latter methods considerably reduced antioxidant activity. The loss of nutrients while frying and boiling likely occurs due to the leaching of soluble nutrients in oil or water, decreasing their nutritional value.
What are poisonous mushrooms, and how do they affect the body?
Since it can be hard to tell the difference between poisonous and nonpoisonous mushrooms, it’s always best to obtain mushrooms from the store. If you suspect mushroom poisoning, immediately seek medical attention immediately. Children are more prone to mushroom poisoning because they are more likely to consume poisonous mushrooms that grow in the wild.
Effects of mushroom poisoning include:
- Hallucinations: Some mushrooms contain toxic psychoactive substances, which cause hallucinations, disorientation, muscular weakness, irritability, increased heart rate, and headaches. The golden top (Psilocybe subaeruginosa) is one of the more commonly known poisonous mushrooms that cause these effects, sometimes referred to as magic mushrooms.
- Gastrointestinal issues: Most poisonous mushrooms cause nausea, vomiting, abdominal pain, cramps, and diarrhea.
- Liver failure and death: The death cap mushroom (Amanita phalloides) is the most common poisonous mushroom that causes death. Early symptoms include gastrointestinal issues, such as vomiting, stomach pain, and diarrhea, which occur within 6-24 hours after consumption. Later, the poison may damage the liver and kidneys and lead to death within 48 hours of consumption.
Health Solutions From Our Sponsors
NutritionValue.Org. Mushrooms, cooked with oil, fresh. https://www.nutritionvalue.org/Mushrooms%2C_cooked_with_oil%2C_fresh_75219033_nutritional_value.html
Harvard T. H. Chan. Mushrooms. https://www.hsph.harvard.edu/nutritionsource/food-features/mushrooms/
Kids Health. Mushrooms. https://kidshealth.org/en/teens/mushrooms.html
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