Mushrooms – A low-fat, sodium, and calorie fungusReading time: 8 min

Mushrooms are a simple form of life known as fungus.

You can eat them with confidence, you will NOT get poisoned by eating them. They have a delicious flavor and a high nutritional value.

They are excellent sources of vitamins and minerals. Due to their therapeutic qualities, mushrooms are also helpful in the treatment of diseases and malnutrition.

Keep reading so that you know with us all its history and benefits and learn how to prepare mushroom recipes.

Physical description

Most mushrooms have a stalk or stem and a cap, typically shaped like a disc. The underside of the cap may have several closely spaced openings or pores that are known as gills.

The size and color of mushrooms vary widely, and some, like puffballs, don’t follow the stalk-and-cap design. A single mycelium can cover up to 1,500 acres of soil and is found below the surface. A mycelium is the parent organism of mushrooms.

History and production

The first time that mushrooms were used as food was by the Greeks. The first mushroom cultivation was introduced by Bonnefons in 1650.

mushroom physical description

In 1952, Culpeper’s book “Complete Herbal” was published, which included a section on mushroom cultivation. This was an important step in the history of mushrooms.

Was in the 1800s when the French began growing mushrooms underground in quarries near Paris. They used horse manure, mounded it up, and allowed it to heat up naturally for cultivation.

The technology for growing mushrooms was introduced to America by people from England, and France. These individuals began mushroom farming in a greenhouse in New York in the year 1885.

Cultivation and marketing of mushrooms have been maintained over time thanks to their important nutritional value. Know all the nutritional sources of this powerful food.

Nutrients of Mushrooms

Vitamins

  • Thiamin [Vitamin B1] 0.057 mg – 5 % of DV
  • Niacin [Vitamin B3] 2.525 mg – 16 % of DV
  • Riboflavin [Vitamin B2] 0.281 mg – 22 % of DV
  • Vitamin B6 0.073 mg – 4 % of DV
  • Folate, DFE [Vitamin B9] 11.90 mcg – 3 % of DV
  • Vitamin B12 [Cobalamin] 0.03 mcg – 1 % of DV
  • Vitamin C [Ascorbic acid] 1.5 mg – 2 % of DV
  • Folate, food 11.90 mcg
  • Vitamin E (alpha-tocopherol) 0.01 mg – 0 % of DV
  • Vitamin D 0.14 mcg – 1 % of DV
  • Choline 12.1 mg – 2 % of DV
  • Tocopherol, alpha 0.01 mg

Minerals

  • Calcium 2.10 mg – 0 % of DV
  • Iron 0.35 mg – 2 % of DV
  • Copper 0.22 mg – 24 % of DV
  • Phosphorus 60.20 mg – 5 % of DV
  • Magnesium 6.30 mg – 2 % of DV
  • Selenium 6.51 mcg – 12 % of DV
  • Potassium 222.60 mg – 5 % of DV
  • Zinc 0.36 mg – 3 % of DV
  • Sodium 3.50 mg – 0 % of DV

Nutrients

  • Fat 0.238 g – 0 % of DV
  • Hexadecanoic acid 0.028 g
  • Saturated fatty acids 0.035 g – 0 % of DV
  • Polyunsaturated fatty acids 0.112 g
  • Octadecanoic acid 0.007 g
  • Octadecadienoic acid 0.112 g

Proteins and Aminoacids

  • Protein 2.16 g – 4 % of DV

To complement a diet rich in protein, you can also eat spinach and asparagus.

Other Nutrient

  • Water 64.72 g

As you can see, the nutritional value of mushrooms is amazing. That’s why

Thanks to the multiple nutrients that mushrooms offer, we can achieve the following benefits.

Mushroom

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Health benefits of Mushrooms

A rich source of vitamin D

To maintain and develop healthy bones, vitamin D aids in the absorption of calcium in the body. If you’re hoping to get vitamin D through your diet, mushrooms may do the trick.

Many people rely on supplements or sunlight to receive their vitamin D. Like humans, some fungi can produce more vitamin D when exposed to UV rays or the sun.

The greatest amount of vitamin D is produced by white buttons, portobello, and cremini mushrooms. But they need to be exposed to UV rays or the sun.

Cut up three mushrooms (or one portabella) and let them sit in the sun for at least 15 minutes. If you eat them, you will achieve the recommended daily intake.

The same result can be obtained without exposure to sunlight by consuming just over a cup of maitake mushrooms.

Keep your brain healthy

Researchers are still investigating how mushroom consumption affects people with mild cognitive impairment (MCI). Alzheimer’s disease often develops before mild cognitive impairment, which affects memory and language.

Trial participants ate more than two cups of mushrooms a week, and had a 50% lower risk of mild cognitive impairment. Even those who consumed just one cup benefited.

Less sodium consumption

Sodium and high blood pressure often go together. Sodium can raise blood pressure because it causes the body to retain extra fluid.

Since white mushrooms only contain five milligrams of sodium per cup, mushrooms are inherently low in sodium. They provide a savory flavor, which reduces the need for additional salt to keep blood pressure low.

Using mushrooms in our meals can naturally add flavor to them. This way we can reduce our salt intake.

A conventional ground beef meal can preserve flavor by adding 25% less salt and substituting mushrooms for half the meat. A delicious and healthy way to eat.

Reduce the likelihood of cancer

Eating just 18 grams of mushrooms a day can reduce the risk of cancer by up to 45%. This is according to studies on cancer carried out between 1966 and 2020.

To give you an idea, 18 grams is equivalent to approximately 1/8 cup or two medium mushrooms.

Mushrooms contain Ergothioneine, an antioxidant and amino acid that protects or delays cell damage.

Some types of mushrooms, including shiitake, oyster, maitake, and king oyster, contain higher concentrations of ergothioneine. But studies have shown that eating any type of mushroom regularly will reduce the risk of developing cancer.

Beware of poisonous mushrooms

Although there are a variety of mushrooms, it’s important to know that there are different types of mushrooms that are poisonous. If you eat poisonous mushrooms it can be dangerous to your health.

The ones that are marketed for consumption are safe to eat. In case you see mushrooms still planted and want to eat them, better don’t do it.

If you don’t know mushrooms very well, you won’t know how to differentiate an edible mushroom from a poisonous one.

Anything else I should know about mushrooms?

Of course. You cannot leave this blog without learning how to prepare them. Look at the following recipes and learn to enjoy mushrooms.

Mushrooms recipes

Mushroom brunch

mushroom brunch

Preparation time: 15 minutes

Servings: 4

Ingredients:

  • 4 eggs
  • 1 garlic clove
  • 250 grams of fresh mushrooms
  • 160 grams of bag kale
  • 1 tablespoon of olive oil

Procedure:

  • Slice some mushrooms, then mince some garlic.
  • The garlic is fried for one minute over low heat in hot olive oil in a large nonstick skillet.
  • Add the 250 grams of mushrooms and cook until tender.
  • Then the kale is added. If all the kale won’t fit in the pan, add half and stir until softened before adding the rest.
  • Season the kale once it has completely wilted.
  • Now break the eggs and gently boil them for two to three minutes. Once the eggs are cooked to your preference, wait another 2-3 minutes with the lid on.
  • For a keto variation, serve with regular or keto toast.

Gnocchi with roast mushroom

roast mushroom

Preparation time: 35 minutes

Servings: 3

Ingredients

  • 500 grams of fresh gnocchi
  • 160 grams of spinach
  • 250 grams of mushrooms
  • 100 grams of blue cheese
  • 4 tablespoons of olive oil

Procedure:

  • Preheat oven to 220°C/200°F.
  • Add the sliced mushrooms to the gnocchi in a roasting pan along with 3 tablespoons of extra virgin olive oil.
  • The gnocchi should be cooked for 25 to 30 minutes, or until golden brown, stirring occasionally to prevent sticking.
  • When the gnocchi is done, wilt the spinach by stirring it in the tin, then add it to the gnocchi.
  • Sprinkle the blue cheese on top and pop briefly in the oven to melt the cheese.
  • Serve it with the leftover spinach and a little olive oil.
  • Shiitake mushrooms are one of the most consumed and medicinally used types of mushrooms.
  • Mushrooms grow in dark places and where there is a lot of humidity.

Season with Magic Mushrooms

Today you learned a little more about mushrooms. You already know their nutritional value, their benefits, and how to prepare them. Take advantage of the flavor that mushrooms provide to reduce salt consumption. This is a quality that cannot be wasted.

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