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There are many different types of mushrooms, among them white mushrooms are edible and provide many essential nutrients for the body. Here's what you need to know about this mushroom.
1. What is white fungus?
White mushrooms are one of the most cultivated mushrooms in the world. In addition to providing few calories, they also bring many health benefits, helping to prevent cardiovascular diseases and prevent cancer.
White mushrooms have the scientific name Agaricus bisporus belonging to the mushroom family. White mushrooms can be harvested at different stages, both young and mature. White mushrooms have small bodies, smooth lids, quite good taste and can be combined well with many other dishes.
White fungus that grows on soil is incubated with some other bacteria. These bacteria are responsible for breaking down nutrients in the soil, giving the soil a certain porosity for fungi to grow.
White mushrooms for food come in a wide variety, from fresh mushrooms, frozen mushrooms to dried or canned or even ground into mushroom powder.
2. Nutrition, benefits of white mushrooms
White mushrooms are commonly used and very good for health. Here are the nutritional values, benefits and uses of white mushrooms.2.1 Nutrition of white mushrooms Like most mushrooms, white mushrooms are low in calories but contain many nutrients needed by the body.
Nấm trắng là loại thực phẩm chứa nhiều chất dinh dưỡng cần thiết đối với cơ thể
According to nutrition experts, each 96 grams of white mushrooms provides:
Energy: 21 calories Carbohydrates: 3 grams Fiber: 1 gram Protein: 3 grams Fat: 0 grams Vitamin D: White mushrooms provide 33% of the need. the body's daily vitamin D requirements. Selenium: 16% of the body's daily needs Phosphorus: 12% of the body's daily needs Folate: 4% of the body's daily needs.
Due to exposure to UV rays of sunlight, mushrooms are a natural source of vitamin D2, not from animals, which has the ability to increase blood levels of vitamin D2. The body turns vitamin D2 into the active form of vitamin D, which helps the body absorb calcium easily and keeps bones strong. A lack of vitamin D in the body can lead to osteoporosis, mineral deficiency, muscle weakness...
White mushrooms also provide a lot of vitamin B12, a vitamin usually only provided by foods of animal origin. Beneficial for those following a vegetarian diet.
In addition, they provide a higher protein content than most vegetables. Useful in cases where it is necessary to add more protein in the diet.
Nấm trắng cung cấp hàm lượng protein cao hơn hầu hết các loại rau hiện nay
2.2 Benefits of white mushrooms White mushrooms are used in many meals because of their nutritional value and health effects.
2.2.1 Eating white mushrooms helps prevent cancer White mushrooms contain many antioxidants, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium and vitamin C that have been shown to limit the occurrence of these diseases. cancer cell.
In addition, they also help slow down the aging process and reduce the risk of some heart-related diseases.
2.2.2 Promotes Heart Health High levels of cholesterol and triglycerides in the blood are closely linked to cardiovascular diseases. Therefore, white mushrooms, which are high in ergothioneine and beta glucan, are likely to reduce this risk. Beta glucan is a soluble fiber that lowers blood cholesterol through its ability to form a gel-like compound when digesting food. This compound coats cholesterol and triglycerides, preventing their absorption into the bloodstream. Ergothioneine has the ability to reduce triglyceride levels after meals. One study in 10 male subjects showed that eating an additional 8-16 grams of mushroom powder with each meal significantly reduced blood triglycerides compared to a group that did not eat mushrooms. In addition, ergothioneine can help limit the formation of plaque in the blood vessels - a risk factor for cardiovascular diseases.
Sử dụng nấm trắng giúp giảm nguy cơ mắc bệnh tim mạch
3. Use white mushrooms properly
White mushrooms used in cooking can exist in many forms such as fresh mushrooms, frozen mushrooms, canned mushrooms, dried or powdered. Fresh mushrooms have a relatively short shelf life, only 3 to 4 days. Freezing, canning and drying are therefore the methods of choice for long-term preservation of mushrooms without affecting their nutritional quality. Fresh or dried mushrooms can be cooked or eaten raw and both taste great. In addition, dried mushrooms can also be soaked in water before cooking Frozen and canned mushrooms are often added with some seasoning so can provide different options to each person's taste. Finally, powdered white mushrooms are mainly used to increase the nutritional value of foods, especially to increase the protein content in baked goods.
White mushrooms are foods rich in bioactive compounds that provide benefits to human health including: Anti-cancer properties, cholesterol-lowering, and improved gut health.... They also contain The protein content is high, but the calories provided by white mushrooms are very low. White mushrooms can be used in most everyday dishes, helping to increase the taste and nutritional value of the meal.
Any questions that need to be answered by a nutritionist at Vinmec International General Hospital, you can contact Vinmec Health System nationwide or register online HERE.
Reference source: healthline.com
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