Overview

The botanical name of mushroom is Agaricus bisporus and it belongs to the fungi kingdom. Asian countries use a mushroom in a medicinal. It has a unique flavor. Edible mushrooms come in various varieties like chanterelles, Cremini, Morels, Shiitake, and Oyster. It comes in various shapes and appearances but the most common shape is a stocky umbrella. Some mushrooms are poisonous, but most one is safe to eat. That's why it is always recommended to buy the mushrooms in grocery stores.

The color of the mushroom ranges from white to reddish-brown. It can be eaten raw or cooked. More than 300 – 2,000 varieties of mushrooms available in which only 10 percent are grown commercially. It varies in color, texture, shape, and properties. It is used in cuisine for preparing dishes, sauces, and salads. Mushrooms have an unami flavor which considered as a 5th flavor following bitter, sweet, sour, and salty.

health benefits of Mushroom

Origin

Mushroom is native to grasslands in Europe and North America. But now it is cultivated and produced all around the world. In Asia, it is cultivated around the year 600.

Nutrition Value

A Mushroom serving weighs 100 grams provides the 25 calories with a certain amount of dietary fiber. It is a rich source of Sodium, Potassium, Carbohydrates, Sugar, Protein, Vitamin D, Vitamin C, Iron, Vitamin B6, and Magnesium.

The following table shows the nutrition percentage of Mushroom:

% Daily intake per serveAverage quantity per serving
Fat1%0.5g
Saturated Fat2%0.2g
Sodium3%6mg
Potassium10%319mg
Carbohydrate2%3.5g
Dietary Fiber5%2g
Protein7%3.2g

Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The Glycemic Index values for the mushroom is 45. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of mushroom is 1.

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Benefits

Boosts Immune System

Mushroom is an excellent source of selenium which defends body cells from harm that may cause chronic diseases. The additionally helps to strengthen the immunity system.

Helps to treat Acne

Mushrooms are rich in vitamin D. This has healing properties when it is applied to acne lesions. Thus, mushrooms extracts are typically utilized in skin care products which are meant for treating skin diseases.

It prevents Breast and Prostate Cancers

Mushroom contains beta-glucans and conjugated linolic acid with anti-carcinogens. It helps in preventing breast and prostatic cancer. Linoleic acid helps in suppressing oestrogen in ladies after menopause to stop carcinoma whereas Beta-Glucans helps to prevent from prostatic cancer.

Prevents Inflammation

Mushroom contains an anti-oxidant known as ergothioneine which helps to prevent from inflammation. The reishi mushroom helps to fight diseases, lowers inflammation, and reduces the tumor growth and allergic reactions.

Treats Anemia

Anemia is caused because of the deficiency of iron and is characterised by fatigue, headaches, digestive problems, and reduced neural friction. Intake of mushrooms helps to stop these symptoms as they're rich in iron. Iron helps for the formation of red blood cells and ensures that we have a tendency to stay healthy and totally functional.

Absorption of Nutrients

Vitamin D is a rare vitamin which is difficult to find in vegetables, and indeed, its edible forms, don't seem to be significantly common. However, the mushroom has it and this essential nutrition will facilitate the absorption and metabolism of calcium and phosphorus. These nutrients are present in a good source in mushroom, because of having all these nutrients it is recommended to eat mushrooms whenever it is possible.

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Bone Health

Mushroom contains calcium, which is an important nutrient for the formation and strengthening of bones. Including calcium in the diet can reduce your possibilities of developing conditions like osteoporosis, and might also reduce joint pain and general lack of mobility which are associated with bone degradation.

Good Source of Selenium

The Selenium content in mushrooms is one among its most useful components. The first supply of selenium is in animal proteins, but because of their classification as fungi that feed on animal and plant matter, mushrooms are the simplest method for vegetarians to get the required quantity of selenium. This nutrient is found in giant quantities in mushrooms. It also helps to strengthen the teeth, hair, and nails. Moreover, this powerful nutrient could be an essential inhibitor, that rids the body of free radicals. The bioavailability of this nutrient in mushrooms differs from one species to other, however mostly consumed mushrooms have important levels of this necessary mineral.

Types

There are wide varieties of mushroom available some of them as follows:

  • Chanterelles
  • Cremini
  • Morels
  • Portobello
  • Enoki
  • Shiitake
  • Oyster
  • Button
  • Porcini
  • Hen of the Woods

Availability

All Year

Selection

Always select the ones which are firm with a smooth and fresh appearance. They must have a slightly shiny surface and uniform color. To know their freshness, make ensure that there are no signs of mold or shriveling because of dehydration. Fresh mushrooms have a bright and perfect color whereas older mushrooms tend to shrive and have a grayer tinge.

How to Preserve

Mushrooms which are brought in a packaged form should be kept in their original package for longer shelf life. Never store mushrooms in a crisper drawer as it is too moist. They must be kept away from other foods which have strong flavors or odors as they’ll absorb them. Sauteed mushrooms can be frozen up to one month but fresh mushrooms cannot be frozen.

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