Mushrooms can be harvested from the wild, can be grown in the garden or can be purchased in trade.
2. Nutritional values
Nutritional value of mushrooms varies depending on their variety. In general, a cup of roasted mushrooms has the following nutritional values:
- Calories – 43
- Fat – 0 g
- Sodium – 4 mg
- Carbohydrates – 7 g
- Protein – 3 g
The same amount of mushrooms contains (of the recommended daily dose of vitamins and minerals):
- Thiamin 6%
- Riboflavin 14%
- Niacin 17%
- B6 8%
- Folic acid 3%
- Pantothenic acid 12%
- Iron 3%
- Magnesium 4%
- Phosphorus 10%
- Potassium 8%
- Zinc 6%
- Copper 7%
- Manganese 10%
- Selenium 8%
3. The health benefits of mushrooms
Thanks to their low calorie content, mushrooms can help prevent obesity, a risk factor for many diseases, including type 2 diabetes, certain cancers and cardiovascular diseases.
Mushrooms are a rich source of many nutrients including vitamin B, vitamin D, copper and minerals. In fact, only five mushrooms provide 31% of the recommended daily value of selenium compared with 45% of 90 grams of turkey meat.
Selenium is a powerful antioxidant that helps protect cells from the damaging effects of free radicals.
4. Increased intake of vitamin D
Mushrooms are the only fruit or vegetable that contain this important vitamin. As in humans, in mushrooms vitamin D is produced when they are exposed to sunlight, to high levels of ultraviolet B.
5. Stimulating the immune system
According to studies conducted on mice, it was found that white mushroom hat can boost immune function by increasing production of antiviral proteins and cells that are released when they are trying to protect and repair body tissues.
A further study confirmed that this kind of mushrooms contributes to maturation of immune cells called dendritic cells from bone marrow. According to research, this thing could support body immunity improvement, but also the improving of defensive systems against germs.
6. Speeding up metabolism
B group vitamins are vital for converting food (carbohydrates) into fuel (glucose) which the body burns for energy. They help the body metabolize fats and proteins. Mushrooms contain large amounts of vitamin B2 (riboflavin) and B3 (niacin).
7. How to choose mushrooms
Select mushrooms with a firm texture and with no stains or dirt on their surface. Darker mushrooms have a delicate flavor, while the light-colored mushrooms have a more intense flavor. They can be stored in paper bags in the refrigerator up to one week.
Prior to cook will be washed under running water briefly (not kept long in water so as the texture not to be affected). Mushrooms can be prepared in various ways (frying, broiling, grilling, and so on).
Although some types of mushrooms cannot be frozen, other can be stored in the freezer even a month.
There are several varieties of poisonous mushrooms. Therefore, you should NOT eat wild mushrooms, but only edible varieties that are harvested safely.