Mushrooms: Nutritious and Delicious — Mushrooms have been in the human diet for centuries. They are cultivated and enjoyed in many different cuisines worldwide and can be grilled, baked, or dried. Mushrooms are a good source of protein, fiber, and vitamins, and they have a unique flavor (unami) and texture that can add depth and complexity to any dish. In fact, in Japanese, umami means “essence of deliciousness.” Umami is often described as “the meaty, savory deliciousness that deepens flavor.”
M
ushrooms are low in calories and fat yet high in protein and fiber, which we love. For example, one cup of cremini mushrooms has only 15 calories but provides 2 grams of protein and nearly 1 gram of fiber. They are a good source of minerals, including copper, potassium, phosphorus, and iron, which help with energy production, fluid balance, blood formation, and antioxidant defense.
Mushrooms help with metabolism, energy production, and nervous system function with their B vitamins, such as niacin, riboflavin, and pantothenic acid. They are believed to have compounds -polysaccharides and sterols- that may help prevent cancer by modulating the immune system, inhibiting tumor growth, and reducing inflammation. You may be surprised to learn that some mushrooms exposed to sunlight or ultraviolet light are an excellent source of vitamin D. We know that vitamin D is essential for our bone health, immune functioning, and mood regulation.
Top ten reasons to love mushrooms – nutritious and delicious
Top ten reasons to love mushrooms – nutritious and delicious- Antioxidants. Mushrooms have antioxidants aplenty!
- Fight cancer. Back to those immune-boosting compounds which are known to fight cancer cells and prevent tumors from forming. A 2021 meta-analysis of 17 studies showed that eating mushrooms on a regular basis may reduce the risk of breast, stomach, bladder, and colon cancers. In particular, white button mushrooms have been shown to significantly suppress breast cancer growth.
- Heart health. Mushrooms’ fiber, potassium, and vitamin C work together to regulate blood pressure and lower cholesterol.
- Immune system. With beta-glucan, which can protect against colds, the flu, and other viruses, plus selenium, a T-cell production booster. Shiitake, portobello, oyster, and reishi mushrooms contain lentinan, which can help stimulate the immune system.
- Lower blood sugar. The combination of mushrooms’ high fiber content and their natural insulin and enzymes may help improve blood sugar levels in diabetics.
- Metabolism. B vitamins help the body turn food into fuel and can help the body metabolize fats and proteins.
- Stay regular! Mushrooms are packed with fiber. Need we say more?
- Vitamin D. Vitamin D is crucial for calcium absorption and immune function, among other things.
- Weight management. Their high fiber content means that mushrooms can help to keep you feeling satiated longer.
- Mushrooms are delicious… and nutritious!
You can learn even more about mushrooms and their many health benefits from the Cleveland Clinic.
Find out how you can enjoy patient-centered healthcare with PPMA.