Mushrooms come with different size shapes and colors. They also have many types, in this article we covered all the health benefits for men and women eating mushrooms and their nutritional value.
What is a mushroom?
A mushrooms is like a reproductive structure produced by fungi. Mushrooms are similar to fruit or plant, except their seed produces. In fact they are millions of microscopic spores and they are in the gills or pores underneath the mushroom cap.
It is spread by winds or other means as animal feeding. If they land on suitable wood or soil places. Spores will germinate to form a network of microscopic rooting threads which penetrate into news food sources. Then mycelium persists for many years and they extract nutrients and send an annual crop of mushrooms.
Mushrooms are edible fungus that can provide several important nutrients. Mushrooms provide many health benefits for men and women.
A Mushrooms are good for those who don’t want to eat meat or non-veg.
But, mushrooms are fungi poisonous that’s why you should always buy from the reliable store and buy them fresh, canned, or dried.
According to a survey each person in the United States consumed on average 1kg mushrooms. mushrooms are good for diet and they are also used in some traditional medicine.
Now let’s learn about the nutritional value and health benefits for both men and women by just adding mushroom into your diet plan.
Mushrooms Nutritional Value
Nutritional information as per 100 grams of white mushrooms and the data by USDA.
- Calories: 22
- Total fat: 0.3 grams
- Cholesterol: 0
- Sodium: 5 grams
- Potassium: 318 mg
- Carbohydrate: 3.3 grams
- Dietary fiber: 1 grams
- Protein: 3.1 grams
They also provide some vitamins and minerals like vitamin C, D, B6 and magnesium.
Many types of mushrooms are edible and most provide the same amount of nutrients per serving, regardless of their shapes and size.
Health Benefits of Mushrooms
1. Heart Health
Mushrooms contain a decent amount of fiber, potassium and vitamin C that may contribute to cardiovascular health.
According to reports people should consume around 4700 mg of potassium each day.
Mushrooms and other potassium dense fruit and vegetables have to add to fulfill daily needs. Best potassium food is like spinach, broccoli, potatoes, and tomatoes. Green leafy vegetables are a good source of potassium.
Potassium can help regulate blood pressure and they help to decrease the risk of hypertension disease. According to American Heart Association, reducing the intake of added salt in diet food and eating more potassium dense food.
American Heart Association appears to have mushrooms in the list of foods that provide potassium. If you consume a type of fiber called beta glucans may lower blood cholesterol level.
2. Lower Blood Pressure
Mushrooms are a rich source of potassium as you know. The nutrients help to reduce the negative impact that sodium has on your body. They are also helpful for tension in blood vessels, and helping to lower blood pressure.
3. Weight Loss
According to the studies found that mushrooms added into your diet may help change your lifestyle and exercise can give you an important impact on weight loss.
People who don’t want to eat non veg. They just add mushrooms into their diet with some veggies that show improvement in their BMI. antioxidants in mushrooms are also thought to reduce the risk of hypertension and other metabolic disorders.
4. Boost Immune System
The anti-inflammatory effect of mushrooms has been shown to improve the efficiency of the immune system. According to American researchers they have been found that mushrooms help to promote macrophages in the immune system, and they can help to fight against serious illnesses.
A 100 grams per serving provides almost 1 grams of dietary fiber. Dietary fiber may help manage a number of health, including types 2 diabetes.
If you eat a lot of fiber dense food may have a lower risk of developing type 2 diabetes. If you people who have diabetes, fiber helps to reduce blood glucose levels.
The daily recommended dietary for adults consume 22-34 grams of dietary fiber each day depending on sex and age.
The antioxidant content in mushrooms may help prevent cancer, lung, and breast and other types of cancer according to the NCI.
Mushrooms have small amounts of vitamin D. Vitamin D supplement may help prevent or treat cancer.
One review found suggested that selenium may help prevent cancer, but there are some tests that are incomplete to prove or confirm this.
But one antioxidant in mushrooms called choline. According to some studies that consuming choline can reduce the risk of cancer, in another case they found some risk of prostate cancer.
Other Nutritional Benefits of Eating Mushrooms
The most important Mushrooms are fat free, low in sodium, low in calories and cholesterol free. Mushrooms are also packed with dietary fiber, vitamins and minerals. Nutritional benefits vary depending on the type of mushrooms.
Copper: copper helps your body make red cells, which are used to deliver oxygen all over the body. The mineral is important for maintaining healthy bones and nerves.
The most common types of mushrooms
- White mushroom
Each one has a different look, size, shape, and taste.
Tips for buying
When buying fresh mushrooms, choose from the best firm and unbruise. Try to get some good stores properly packed. Store mushrooms in the refrigerator. Wash them before going to cook otherwise store them.
How to Eat mushrooms
Mushrooms are incredibly versatile. There are many ways to prepare them with different ingredients. You can slice them, or you can toss them in salad, grill them, and roast them. You can also put them into soups, sandwiches, used in falafel or in Indian dishes and Italian dishes. In India mostly men love to eat mushroom because of their health benefits and taste.
Mushrooms are well inside dishes or serve them as a main course for vegetarians.
- You can put them into homemade pizza as a topping that is best for your diet also.
- You add them into salad.
- Cook mushroom with garlic and butter as a side dish.
- Mix mushroom with beef, chicken for curry dishes.
- You can also fry them or eat with other vegetables
- Eat with eggs in the morning to kick start your day.
Some mushrooms can make a tasty dish but the toxins in some mushrooms can not be good for the health they can trigger fetal health issues.
That’s why you have to buy from a good store or supermarket.
Some wild mushrooms are contain high levels of heavy metals and other harmful chemicals.
yes, mushrooms are a rich source of fiber, protein, antioxidants and they are low in calories. also help to decrease risk of serious diseases including heart diseases, cancer, diabetes and more.