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Mushrooms not only have a delicious taste but also bring many great health benefits. Eating mushrooms regularly helps to add many essential vitamins and minerals for a healthier body.
1. Nutritional composition of mushrooms
Mushrooms are delicious cooking ingredients with no sodium or fat. Common types of mushrooms commonly used are: Shiitake mushrooms, shiitake mushrooms, white button mushrooms, oyster mushrooms, enoki mushrooms, maitake mushrooms, etc. Each type of mushroom has its own appearance and flavor. When choosing mushrooms, you need to make sure that they are not damp, moldy, firm, and chewy. We can store mushrooms in a paper bag inside the refrigerator for about 5 days. When you're ready to use the mushrooms, you just need to clean the dirt on the mushrooms.
Is it good to eat mushrooms? The answer is yes. Mushrooms are fat-free, low in calories, low in sodium, and cholesterol-free. It is also rich in fiber, vitamins and minerals. The nutrients vary depending on the type of mushroom. In general, they are a good source of the following groups of nutrients:
1.1 Antioxidants
Antioxidants help protect the body from damaging free radicals that can cause heart disease and cancer. In addition, they also help protect you against the harmful effects of the aging process, while strengthening your immune system. Mushrooms are rich in the antioxidant selenium, a very healthy source of the mineral.
1.2 Beta glucan
This is a form of soluble fiber found in foods, closely related to improving cholesterol and promoting heart health. It also helps the body regulate blood sugar levels and reduces the risk of type 2 diabetes. Oyster mushrooms and shiitake mushrooms are believed to have the most effective beta glucans.
Ăn nấm giúp cải thiện mức độ cholesterol trong cơ thể
1.3 B vitamins
Mushrooms are also rich in B vitamins like riboflavin, niacin and pantothenic acid. Their combination helps protect heart health. Specifically, riboflavin is good for red blood cells. Niacin is good for the digestive system, helping to maintain healthy skin. And pantothenic acid is very good for the nervous system, helping the body make necessary hormones.1.4 VND
Copper helps the body make red blood cells, which are used to deliver oxygen throughout the body. This mineral is also important for other processes in the body such as helping to protect bones and nerves. Even when cooked, 1 bowl of mushrooms can provide about 1/3 of the recommended daily intake of copper.
1.5 Potassium
Potassium is a very important mineral for cardiovascular, muscle and nerve function. There is a lot of potassium in cooked mushrooms.
2. Is it good to eat a lot of mushrooms?
Mushrooms are a low-calorie food that contains many essential nutrients such as vitamins, minerals, and antioxidants. So mushrooms have long been an important part of every diet. Regular consumption of mushrooms offers many health benefits. Specifically:
Lowering blood pressure: Mushrooms are a rich source of potassium - a nutrient that helps reduce the negative effects of sodium on the body. Potassium also reduces tension in blood vessels and helps lower blood pressure; Boosts Immune System: The anti-inflammatory effects of mushrooms have been shown to help improve the immune system. Many studies have found that mushrooms help stimulate the microflora in the immune system, increase the ability to destroy foreign bodies, prevent many serious diseases; Weight loss: Many studies have found that eating mushrooms, combined with exercise and other lifestyle changes, has an important impact on weight loss. Specifically, after being asked to replace 20% of beef with mushrooms, the study participants all had positive changes in BMI and waist circumference. At the same time, the antioxidants in mushrooms are also thought to help reduce the risk of hypertension and other metabolic disorders; Rich in nutrients: Mushrooms are a rich, low-calorie source of fiber, protein, and antioxidants. They can reduce the risk of serious health problems like Alzheimer's disease, heart disease, cancer, and diabetes.
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3. Ways to cook mushrooms
Mushrooms are widely sold in many supermarkets and food stores. You should not use wild mushrooms because many poisonous mushrooms are difficult to distinguish from edible mushrooms. In terms of processing, you can combine mushrooms with many different ingredients, cook in many different ways. Mushrooms can be served as a side dish or main course (for vegetarians).
Some popular ways to add mushrooms to the diet include:
Adding mushrooms to homemade pizza ingredients; Sprinkle chopped shiitake mushrooms over the salad; Cook mushrooms with garlic butter for a delicious side dish; Use mushrooms as an ingredient in pasta sauces; Make mushroom soup; Grilled mushroom skewers with mushroom sauce; Mushrooms stuffed with spinach and cream; Mix mushrooms with cooked beef or chicken; Saute mushrooms with other vegetables; Mushroom, lemon and lentil salad; Eat mushrooms with eggs in the morning. Mushrooms are a healthy cooking ingredient. You can experiment with different recipes with mushrooms and other ingredients to enrich family meals and provide better nutrients for your body.
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References: webmd.com, healthline.com
