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Mushroom Benefits: Nutritional Value Of Mushrooms

Not just delicious, they’re also nutritious. - by Lottie Dalziel
  • 09 Sep 2019
Mushroom Benefits: Nutritional Value Of Mushrooms
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What are the benefits of mushrooms? As well as being packed with antioxidants high in protein and fibre, low in kilojoules and cholesterol free, mushrooms are a great source of selenium, potassium, copper and B vitamins. Because of this, they’re frequently used for their medicinal properties – in teas, elixirs and shakes – and are a versatile addition to many savoury meals. Here, we break down the main reasons to add mushrooms to your daily diet.

They’re packed with protein

Mushrooms have a high protein content (around 20-30 per cent by dry weight) which is vital for building and maintaining muscle mass. This can be especially useful for the elderly, vegetarians and vegans, or anyone looking to up the protein content in their diet.

They’re full of fibre

Mushrooms provide loads of fibre, with the oyster and shiitake varieties containing 2g per serving. Fibre helps lower cholesterol and is important for the functioning of the digestive system.

RELATED: Callum Hann's wild mushroom, thyme and asparagus penne

mushroom

Porcini mushrooms

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They’re loaded with vitamins and minerals

Mushrooms are rich in vitamin B2 (riboflavin) and vitamin B3 (niacin), both of which have a direct impact on our energy levels, brain function, and cell metabolism. 100 grams of the crimini variety contains 44 per cent and 30 per cent of the RDI, respectively, while white button mushrooms contain 36 and 30 per cent and oyster mushrooms contain 32 and 39 per cent. 

In addition, raw maitake mushrooms and portobello exposed to UV light are among the highest in vitamin D, which is essential for the absorption of calcium.

Are there any risks to eating mushrooms?

While most varieties of mushrooms are safe for consumption, others such as death cap, false morels and Conocybe filari can cause serious health issues or even death. Because of this, extreme caution is advised when foraging.

shiitake

Shiitake mushrooms

Getty

What types of mushrooms are there?

There are thousands of types of mushrooms out there, each with their own individual uses and health benefits. Here are 15 of the most common:

  1. Swiss brown
  2. Button mushrooms
  3. Enokis
  4. Shiitake
  5. Portobello
  6. Field mushrooms
  7. Woodman mushrooms
  8. Reishi
  9. Cordyceps
  10. Lions mane
  11. Chaga
  12. Turkey tail
  13. Oyster
  14. Maitake
  15. Porcini

Can mushrooms protect against diseases?

Studies show that certain varieties of mushrooms that may hold benefits for cancer treatment and prevention. In particular, enokis are packed with nutrients called beta glucans that boost the production of nitric oxide – a key mechanism in destroying diseased cells. In addition, the stalks are made up of a protein named ‘designated Five,’ which helps regulate the immune system. Plus, enokis provide 23 per cent of our recommended daily intake of niacin, a B vitamin that may reduce melanoma risk.

Mushrooms have also been heralded for their heart health benefits and cholesterol-lowering abilities – especially the oyster mushroom. This variety contains natural chemicals called statins that stimulate receptors in the liver that block the ‘bad’ low-density lipoproteins. This helps to maintain healthy blood pressure, circulation and ward off heart disease.

oyster

Oyster mushrooms

Getty

What’s the best way to store mushrooms?

When stored correctly, fresh mushrooms should keep in the main compartment of the fridge for up to a week. Simply place them whole and unwashed in a brown paper bag and fold the top over to prevent them going soggy.

What’s the best way to cook mushrooms to retain their nutritional value?

Mushrooms can be eaten raw or incorporated into a variety of different cuisines. However, it’s important to note that this ingredient loses up to half of its nutrient value when cooked in certain ways. One study, published in the International Journal of Food Sciences and Nutrition looked at how different cooking methods (e.g. grilling, frying, boiling and microwaving – impacted the nutritional profile of a variety of mushrooms. The researchers established that grilling and microwaving were the best techniques as both increased antioxidant levels in the mushrooms and caused little loss of nutrition.

Inspired to cook with mushrooms? Give these recipes a go:

  1. Wild mushroom soup
  2. Leek, mushroom and goats cheese strudel
  3. Mushroom stroganoff
  4. Mushroom gnocchi
  5. Beef and mushroom stir fry

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Lottie Dalziel
Lottie Dalziel
Lottie Dalziel, is a 4AM riser and coffee-addict who lives and breathes all things food. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.

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