AMAZING HEALTH BENEFITS OF ADDING MUSHROOMS TO YOUR DIET
Mushrooms are eatable fungi that provide necessary components for food. There are different kinds of mushrooms having different compositions of necessary components. Mushroom’s price varies from everyday price to expensive rare. According to the agricultural marketing resource center, every person in America consumed 3 pounds of mushrooms. Mushrooms are also present in some of the customary medicine. In mushrooms, there are minerals, vitamins, protein, and antioxidants. Their presence can cause different benefits for health. To remove free radicals present in the body antioxidants are used. Free radicals are poisonous substances that are released by metabolism. They start collecting in the body and cause anxiety in a person. This collection of free radicals can damage body cells and also cause different diseases.
Antioxidant agent contains
Choline
Vitamin C
Selenium
An antioxidant agent can cure;
Cancer
According to National Cancer Institute, presence of antioxidant agents in mushrooms can help in ■■■■■■, prostate, and lung cancer. History of selenium proposed that selenium is helpful in cancer but in 2017, it was found that there is no clue about this. In mushrooms there is also the presence of vitamin D. In history, there was confirmation that vitamin D is also used for the treatment of cancer but later according to the report in 2018, it was verified that it has a different effect on a person to person. Choline is also present in mushrooms, some of the sources said that when we intake this, the risk of having cancer decreases, but on the other side one study has suggested that it can also cause cancer. It is important to note that taking necessary substances, in addition, is not the same as taking these substances in a diet.
Diabetes
Dietary fiber can improve several health conditions i.e. type 2 diabetes.
A review in 2018 said that people who consume fiber are at less risk of having type 2 diabetes. A cup of mushrooms weighing 70 grams gives 1g of fiber. According to dietary guidelines for Americans suggested that the grown-up man intake22.4-33.6g of dietary fiber.
Fiber is present in mushrooms, brown rice, beans, and vegetables. A person who wants to take fiber can intake this.
Heart health
In mushrooms, there is potassium, fiber, and vitamin C that devote to heart health. Potassium helps normalize blood pressure, also decreases hypertension and heart diseases. The American Heart Association (AHA) suggested that the reduced amount of salt, increased potassium should be in the diet. According to current sources, a person should take 4700mg of potassium each day. A 2016 survey said that those people who have less amount of vitamin C are more likely to have heart diseases, so that person should intake vitamin C.
There is verification that the person who intakes a fiber i.e. beta-glucans may decrease cholesterol level as they are present in the cell wall of mushrooms. A good diet always includes mushrooms.
In pregnancy
Most of the women intake folic acid, or folate, during the time of pregnancy to improve the health of their child but mushrooms also contain folate.
A cup of mushrooms also contains 16.3 mcg of folate. At present, it is suggested that a grown-up man intake400mcg of folate every day.
Other benefits
In mushrooms, vitamin B is present in an excessive amount such as
Riboflavin or B-2
Folate, or B-9
Thiamine, or B-1
Niacin, or B-3
Vitamin B helps the body to intake energy from food and from RBC. For a good brain, vitamin B is important. Choline that is present in mushrooms is also helpful in learning, brain memory, and muscle contraction and relaxation. It also keeps the body formation of many cell structures and also important for the conveyance of nerve impulses. Mushrooms are a major source of vitamin D. some other nutrients are present that are not available easily i.e. selenium, iron, phosphorus, and potassium.
How to prepare mushrooms
There are almost 2000 eatable varieties of mushrooms. But only a small amount of mushrooms are available in the market i.e.
Shiikate
Portobello
Brown cremini
Enoki
Wood ear
Oyster
White, or button
Some of the mushrooms are only present in specific seasons. They include;
Chanterelle
Morel
It is very important to know which mushroom we can eat as there are many mushrooms that are poisonous because they contain harmful elements.
How to buy
When you are buying a mushroom keep in your mind that the mushroom must be hard, fully dry, and not secondhand. Do not buy mushrooms that sticky.
Save these mushrooms in a fridge and do not touch them or wash it until the time to cook them
How to serve
The environmental working group in 2019 tells that the mushrooms that grow in the US are the cleanest foods because there is a low presence of pesticides. But should have to wash it and clean them carefully. If it is important, cut the end part of the shoot and then use it as a whole.
Serve mushrooms with onion as a tasty dish
For fries, add mushrooms
Decorating salad with mushroom
Baking the mushrooms
For omelets, pizzas add mushrooms
Shiikate mushrooms are stirred in olive oil gives amazing taste
In sandwiches or wraps, fried Portobello mushrooms are added
For using full dry mushrooms soak them in water until they are soft
Possible health risks
Those mushrooms which are poisonous can make the dish tasty but the toxic substances that are present in mushrooms can cause various diseases. Heavy metals and many other harmful products are present in poisonous mushrooms. Always use a reliable source for buying mushrooms.
Summary
Some of the mushrooms are eatable and they are very healthy for humans as they are helpful in cancer, pregnancy, and heart diseases. But there are also wild mushrooms that contain toxic substances in it and can cause diseases. So always use a reliable source to buy mushrooms.
FAQ
1. Is it good to eat mushrooms every day?
Yes, eating the recommended amount i.e. five-button of mushrooms each day is very healthy for a person as mushrooms also help in saving memory.
2. Are mushrooms good for weight loss?
As we know, mushrooms are a great source of fiber and any other components. These are helpful as they burn extra fat in the body and also they give the energy to work out for a long time.
3. How to serve mushrooms?
The environmental working group in 2019 tells that the mushrooms that grow in the US are the cleanest foods because there is a low presence of pesticides. But should have to wash it and clean them carefully. If it is important, cut the end part of the shoot and then use it as a whole.
Serve mushrooms with onion as a tasty dish
For fries, add mushrooms
Decorating salad with mushroom
Baking the mushrooms
For omelets, pizzas add mushrooms
Shiikate mushrooms are stirred in olive oil gives amazing taste
In sandwiches or wraps, fried Portobello mushrooms are added
For using full dry mushrooms soak them in water until they are soft.
5. what role do mushrooms play in treating diabetes?
Dietary fiber can improve several health conditions i.e. type 2 diabetes.
A review in 2018 said that people who consume fiber are at less risk of having type 2 diabetes. A cup of mushrooms weighing 70 grams gives 1g of fiber. According to dietary guidelines for Americans suggested that the grown-up man intake22.4-33.6g of dietary fiber.
Fiber is present in mushrooms, brown rice, beans, and vegetables. A person who wants to take fiber can intake this.