Mushrooms: A super food
Did you know that? The mushroom is not a plant, but has its own kingdom: the fungi (from the Latin fungus). As far as we know, mushrooms have always been consumed by humans all over the world. In France alone, there are nearly 250 species of edible mushrooms. Considered as a vegetable, the mushroom is a class apart in the living world, but a choice food in our meals.
If many people appreciate their gustatory qualities, on the other hand, their nutritional benefits are less known. However, they are numerous and varied and there is something for everyone! Proteins, vitamins, minerals, antioxidants… Mushrooms will feed all your needs. From button mushrooms to morels, via chanterelles, porcini mushrooms or boletus, we help you discover the super food that is mushrooms!
Good for your figure and your health
Very low in calories, for 100g of mushrooms you get by for only 30 calories. Moreover, they are composed of 80 to 90% of water, which quickly gives you a feeling of satiety, so you can eat a lot without risking to take a gram! They are also rich in sodium, no need to add salt, the mushroom will bring flavor to your dishes.
Your immune system will thank you thanks to the increased antioxidant content of mushrooms. Cardiovascular diseases, blood pressure, diabetes, mushrooms reduce blood cholesterol. Indeed, because they contain a type of fiber that helps to reduce cholesterol in the blood.
And it does not stop there! They turn out to contain compounds that have been linked to reducing the risk of certain types of cancers. With compounds such as lectin and other unique proteins, glucans among others, have the potential to inhibit cancer formation and growth.
Three studies have also shown that women who eat an average of one mushroom a day are half as likely to get breast cancer as women who do not eat mushrooms.
Rich in protein
If we are not familiar with all the edible species, we are also not familiar with their nutritional benefits, which are rarely highlighted. Mushrooms have many hidden or little-known benefits for the body.
For example, mushrooms contain more protein than most fresh vegetables, with a content of between 2 and 3%, compared to an average of 1 to 2% for vegetables.
However, they do not replace animal proteins, nor do they contain the necessary amino acids.
Indeed, the mushrooms richest in protein are morels and ceps with 3.16% protein. Some mushrooms have an equivalent content such as:
- Oyster mushroom (3.06%)
- Paris mushrooms (2.62%)
- Meadow rose (2.3%)
- Chanterelle or chanterelle (2.28%)
- True oronge (2%)
It should also be noted that an average serving of mushrooms amounts to about 30g, so it takes very large amounts to cover protein needs.
But don’t panic, because mushrooms have many other advantages!
Important source of vitamins and minerals
First of all, it should be remembered that each variety of mushroom has a different nutritional profile, so you can vary the pleasures according to your tastes and your needs.
- Button mushrooms contain the most potassium. Containing 94% water, they are also very low in energy. An asset for your figure!
- Cremini and portobello mushrooms contain the most antioxidant ergothioneine.
- Oyster mushrooms and shiitake mushrooms are the richest in fiber
- Raw maitake mushrooms are among the richest in vitamin D.
Mushrooms are an interesting source of vitamins, especially B vitamins, which are necessary for neuro-muscular function and good skin condition. They are also among the rare foods that are an important source of vitamin D (very few foods contain it).
This plays an important role in our bone health because it allows the fixation of calcium by our body. In addition to preventing fractures or osteoporosis, vitamin D has a protective effect against diabetes and certain cancers.
Finally, mushrooms are also very rich in phosphorus, an essential component of cell membranes and indispensable for the body’s energy production.
You will have understood that eating mushrooms is excellent for your health. A real super food, you can find the one that suits you, according to your taste and nutritional preferences!
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See the article on 3 VEGETABLES TO REPLACE BUTTER IN YOUR CAKES
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