Hello everyone I am Ashish Arora and in this article of mine I will be discussing with you the benefits of white mushrooms.
Mushrooms have been used for thousands of years both as food and for medicinal purposes. They are often classified as a vegetable or a herb, but they are actually fungi. While there are over 14,000 mushrooms, only about 3,000 are edible, about 700 have known medicinal properties, and fewer than one percent are recognized as poisonous.
Today, mushrooms are enjoyed for their flavor and texture. They can impart their own flavor to food or take on the flavor of other ingredients. Their flavor normally intensifies during cooking, and their texture holds up well to usual cooking methods.
It is popular to add mushrooms to soups, salads, and sandwiches, or to use them as an appetizer. They also add an appealing touch to vegetable-based casseroles and stews. In the US, mushroom extracts are increasingly being used in nutraceutical products and sports drinks.
Mushrooms contain about 80 to 90 percent water, and are very low in calories (only 100 cal/oz). They have very little sodium and fat, and 8 to 10 percent of the dry weight is fiber.
Nutritional Value of white Mushrooms
100 grams of uncooked, white button mushrooms contain the following nutrients:
Folate (Vitamin B9) - 16.0 mcg
Niacin (Vitamin B3) - 3.6 mg
Niacin (Vitamin B3) - 3.6 mg
Pantothenic Acid (Vitamin B5) - 1.5 mg
Riboflavin (Vitamin B2) - 0.4 mg
Thiamin (Vitamin B1) - 0.1 mg
Vitamin B6 - 0.1 mg
Copper - 0.3 mg
Iron - 0.5 mg
Magnesium - 9.0 mg
Phosphorus - 86.0 mg
Potassium - 318 mg
Selenium - 9.3 mcg
Zinc - 0.5 mg
20 Health & Nutritional Benefits of Eating Mushrooms are as follows:
1. Mushrooms have very less calories and contain approximately 80 to 90 percent water. At the same time, they have low sodium, carbohydrate and fat content and high fiber content. This is the reason why mushrooms are considered good for those aiming for weight loss.
2. Mushrooms are an excellent source of potassium. Infact, it is said that there is more potassium in a mushroom than a banana. Since potassium helps lower blood pressure and diminished the risk of stroke, mushrooms are recommended to people suffering from hypertension.
3. Mushrooms are rich in copper, a mineral that has cardio-protective properties. A single serving of mushrooms is said to provide about 20 to 40 percent of the daily needs of copper.
4. Mushrooms are believed to help fight against cancer. They are an excellent source of selenium, an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals.
5. White button mushroom have been found to restrain the activity of aromatase, an enzyme involved in estrogen production, and 5-alpha-reductase, an enzyme that converts testosterone to DHT.
6. Researches have suggested that white button mushrooms can reduce the risk of breast cancer and prostate cancer.
7. White button mushrooms has been found to help in diminishing cell proliferation as well as tumor size.
8. Shiitake mushrooms comprise of Lentinan, a beta-glucan that has been associated with stimulation of the immune system and thus, is believed to be helpful in fighting against AIDS. It also helps fight infection and exhibits anti-tumor activity.
9. Being rich in fiber, protein and Vitamin B, mushrooms help maintain a healthy metabolism.
10. It has been found that mushroom extract helps stop migraine headaches and is beneficial for people suffering from mental illnesses, like obsessive-compulsive disorder.
11. Oyster mushrooms are said to be useful in strengthening of veins and relaxation of the tendons.
12. The results suggest that white button mushrooms may promote immune function by increasing production of antiviral and other proteins that are
released by cells while seeking to protect and repair tissue.
13. White button mushrooms enhanced the maturity of immune system cells called "dendritic cells," from bone marrow. Dendritic cells can make T cellsimportant white blood cells that can recognize and eventually deactivate or destroy antigens on invading microbes.
14. Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke.
15. One serving of mushrooms also provides about 20 to 40 percent of the daily value of copper, a mineral that has cardio protective properties.
16. Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals.
17. Shiitake mushrooms have been used for centuries by the Chinese and Japanese to treat colds and flu. Lentinan, a beta-glucan isolated from the fruiting body of shiitake mushrooms, appears to stimulate the immune system, help fight infection, and demonstrates anti-tumor activity.
18. Crimini mushrooms are also a good source of iron,which is primarily used as part of hemoglobin.
19. Our food ranking system also showed these mushrooms to contain a variety of B complex vitamins. Crimini mushrooms qualified as an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin, and vitamin B6, and a good source of folate, all of which are nutrients that are necessary for carbohydrate, protein and lipid metabolism
20. Research published in the Journal of Neurology, Neurosurgery and Psychiatry suggests that regular consumption of niacin-rich foods like crimini mushrooms also provides protection against Alzheimer's disease and age-related cognitive decline.
Only reading this article will not help, brighten the Nutritional Quality of Your Diet
with a Daily Dose of white mushrooms.
I hope this research of mine will help you in many ways in your daily life.
Author Brief Dr. Ashish arora is a consultant homoeopathic physician who is known amongst his patients for his politeness and his counseling skills. Other than the medical profession Dr. Ashish is very passionate for pencil sketching and photography.