Although mushrooms are classified as a vegetable in the food world, they are not technically a vegetable. It belongs to the fungi family and although it is not vegetarian, it can provide many nutrients to the body.
Everyone knows that getting enough vitamins and minerals in your diet means eating colorful vegetables and fruits. But this mindset may keep the fungus away from most people.
In most cases, the less colored the food, the fewer nutrients in it. However, mushrooms are one of the exceptions and it can be said that they are rich in beneficial nutrients for the body.
Mushroom properties for the body:
Consumption of vegetables and fruits is associated with reducing various diseases, as many studies indicate that eating natural foods such as mushrooms can reduce the risk of obesity, diabetes, heart disease, cause hair growth, increase energy and lose weight .
Fungi and cancer:
Mushrooms, such as tomatoes, carrots, red and green peppers, squash and legumes, contain antioxidants. Selenium is an important mineral that is not found in most fruits and vegetables but can be found in mushrooms (a type of mushroom).
This mineral (ie, selenium) plays a very important role in the function of liver enzymes and aids in detoxification and cancer prevention. In addition to the above, selenium also prevents inflammation and reduces the growth of cancerous tumors.
The vitamin D present in mushrooms can also inhibit the growth of cancer cells by distributing and regulating the growth cycle of healthy cells.
The folic acid present in fungi plays a very important role in DNA synthesis.
Properties of mushrooms for diabetes:
Studies show that people with type 1 diabetes lower their blood glucose levels by eating foods rich in fiber, and that people with type 2 diabetes have improved blood sugar, insulin and lipid levels by eating these foods.
One serving of grilled mushrooms can provide 3 grams of fiber to the body. Experts recommend that men consume 30 to 38 grams of mushrooms per day and women 21 to 25 grams.
Heart health with mushrooms:
The fiber, potassium and vitamin C found in mushrooms can help with heart health. Potassium and sodium together play a very important role in regulating blood pressure.
Eating mushrooms that are rich in potassium and low in sodium can lower blood pressure. Additionally, taking 3 grams of beta-glucan daily can lower blood cholesterol by up to 5%.
Strengthening the immune system by eating mushrooms
As mentioned earlier, mushrooms contain selenium. This substance can stimulate the body’s immune response to infection through cell production by improving T. The beta-glucan fibers in mushrooms can also strengthen the immune system to fight cancer and prevent tumors from forming.
Mushroom weight control properties
The fiber in foods plays a very important role in weight control. Fiber is one of the substances in foods that helps the body feel more full.
Contain fungus on two types of fiber in the cellular walls: beta – glucan and chitin. These two substances increase the feeling of satiety and reduce a person’s appetite.
The nutritional value of mushrooms
Mushrooms are generally low in sodium, fat, cholesterol, and calories and are often recognized as a functional food. In addition to providing the body with essential nutrients, it is effective in preventing chronic diseases due to the presence of healthy antioxidants and fiber.
One serving of sliced raw white mushrooms contains 15 calories, 0 grams of fat, 2.2 grams of protein, and 2.3 grams of carbohydrates. Although mushrooms are available in many forms, most provide the same amount of nutrients to the body.
Mushrooms are rich in B vitamins , folate , thiamin, niacin , and pantothenic acid. It also contains vitamin D. Mushrooms also provide a lot of nutrients to the body.
These nutrients include selenium, potassium, phosphorous, iron and copper. Beta-glucan is a type of fiber found in the cell wall of most fungi. Recently, this substance has been the subject of many studies, as beta-glucan plays an important role in improving insulin tolerance.
Containing mushrooms also choline. This important nutrient aids in good sleep, muscle recovery, learning and memory. Choline is also useful in maintaining cell membranes and can help transmit nerve impulses.
How to include mushrooms in your diet?
When you buy mushrooms in stores, choose firm and dry mushrooms. Avoid buying rotten fluffy mushrooms. Store it in the refrigerator until consumed.
You can use the following tricks to prepare mushrooms for consumption:
- Turn any mushrooms with onions over the fire.
- You can use any type of raw mushrooms in your salads.
- You can empty the inside of the mushrooms and fill them with the desired ingredients.
- Add chopped mushrooms to an omelette.
- Grill mushrooms and use them in sandwiches.
Possible side effects of the fungus
Although wild mushrooms have been in everyone’s food basket for centuries, bear in mind that wild mushrooms can pose many health risks.
Eating poisonous wild mushrooms can cause serious illness and even death. Studies have shown that some wild fungi contain large amounts of heavy metals and other dangerous chemicals.
To avoid this, it is best to get the mushrooms you need from reputable stores . Experts believe beta-glucan is safe for most people. However, since beta-glucan can stimulate the immune system, it may be harmful for people with autoimmune diseases such as rheumatoid arthritis, lupus, and asthma.
Researchers are still studying the effect of this substance on these diseases. General diet and healthy eating patterns are important in disease prevention and general health. It is best to focus on foods rich in vitamins and minerals.