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  • What Mushrooms Are Most Useful for Our Health?

    10 Sep 2020
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    What Mushrooms Are Most Useful for Our Health?

    Mushrooms are fungus with nutrients and vitamins! It enhances our immune system and prevents inflammation. But not all mushrooms promote health so you will have to look for the healthiest mushrooms. You may ask โ€“ what are the healthiest mushrooms to eat? You will have to continue reading to find out!

    Advantages of Mushrooms

    Advantages of Mushrooms

    There are 2000 types of edible Mushrooms. The healthiest mushrooms benefit our health unimaginably! We should eat mushrooms for health.

    • Mushrooms lower cholesterols. With phytonutrients, it obstructs the cells from sticking on the walls of blood vessels causing proper blood flow preventing heart diseases.
    • Because of polysaccharides mushrooms prevent cancer and tumor. These healthy mushrooms prevent our cells from damage by DNA.
    • Because of dietary fibers, the healthiest mushrooms prevent Type 2 Diabetes. 70 grams of mushrooms provides 1 gram of fiber. It manages blood sugar and prevents diabetes.

    Nutrients in Mushrooms

    Nutrients in Mushrooms

    There is no fat or cholesterols in mushrooms. The nutrients in most of the healthiest mushrooms are mentioned below.

    • Selenium
    • Potassium
    • Vitamin D
    • Dietary Fibre
    • Vitamin Bs
    • Copper

    Protein in Mushrooms

    Mushrooms are protein-rich. The healthy mushrooms have 10 to almost 35 % of calories in protein according to USDA Guidelines.

    Mushrooms Protein (g/100g)
    White Button 3.09
    Oysters 3.31 g
    Porcini 2.5
    Morel 3.12
    Lions Mane 2.4
    Maitake 1.94

    Fibre and Sugar Content

    Mushrooms have low sugar and high fibre. You will find the highest fibre in Chantarelle Mushrooms.

    Mushrooms to Eat

    Mushrooms to Eat

    You might ask which mushrooms are healthiest so we did the research for you into the most nutritious mushrooms. Letโ€™s look into the best mushrooms to eat!

    Shiitake

    Shiitakes are a rich source of Vitamin D with lentinan which prevents tumour. It promotes heart health by lowering cholesterol. It improves our immune system as it has polysaccharides.

    Nutritional Facts
    Serving Size 100 g
    Amount Per Serving
    Calories
    296
    % Daily Value
    Total Fat 1g 1%
    Saturated Fat 0 g 1%
    Sodium 13mg 1%
    Total Carbohydrate 75g 27%
    Dietary Fibre 12 g 43%
    Sugar 2.2g
    Protein 9.6g 19%
    Vitamin D 3.90 mcg 20%
    Calcium 11.00 mcg 1%
    Iron 1.72 mg 10%
    Potassium 1534 mg 33%

    White Button

    These are the best mushrooms to eat. These mushrooms contain polysaccharides which prevents cancer and tumour. It benefits our immune system and prevents Type 2 Diabetes.

    Nutritional Facts
    Serving Size 100 g
    Amount Per Serving
    Calories
    22
    % Daily Value
    Total Fat 0.3g 0%
    Saturated Fat 0.1 g 0%
    Sodium 5mg 0%
    Total Carbohydrate 3.3g 1%
    Dietary Fibre 1g 4%
    Sugar 2g
    Protein 3.1g 6%
    Vitamin D 0.20 mcg 1%
    Calcium 3.00 mcg 0%
    Iron 0.50 mg 3%
    Potassium 318 mg 7%

    Oyster

    These healthy mushrooms are enriched with proteins; vitamin B. It has lovastatin which lowers cholesterol. These positively impact our immunity and heart.

    Nutritional Facts
    Serving Size 100 g
    Amount Per Serving
    Calories
    33
    % Daily Value
    Total Fat 0.4g 1%
    Saturated Fat 0.1 g 0%
    Sodium 18mg 1%
    Total Carbohydrate 6.1g 2%
    Dietary Fibre 2.3g 8%
    Sugar 1g
    Protein 3.3g 7%
    Vitamin D 0.70 mcg 4%
    Calcium 3.00 mcg 0%
    Iron 1.33 mg 7%
    Potassium 420 mg 9%

    Porcini

    These mushrooms are also called cepes. These are mushrooms for weight loss and are high in antioxidants. It aids our digestion and makes our immune system strong.

    Nutritional Facts
    Serving Size 100 g
    Amount Per Serving
    Calories
    346
    % Daily Value
    Total Fat 0.0g 0%
    Saturated Fat 0 g 0%
    Trans Fat 0mg 0%
    Cholesterol 0mg 0%
    Total Carbohydrate 53.8g 18%
    Dietary Fibre 15.4g 62%
    Sugar 3.08g
    Protein 30.8 g
    Calcium 1540 mg
    Alcohol 0g
    Iron 21 mg
    Vitamin A 1538mg
    Vitamin C 0mg

    Morel

    These are wild edible mushrooms. These are mushrooms for weight loss as it just has 31 calories per 100grams. These are rich in minerals and Vitamin D and B Vitamins.

    Nutritional Facts
    Serving Size 100 g
    Amount Per Serving
    Calories
    31
    % Daily Value
    Total Fat 0.6g 1%
    Saturated Fat 0.1 g 0%
    Sodium 21mg 1%
    Total Carbohydrate 5.1g 2%
    Dietary Fibre 2.8g 10%
    Sugar 0.6g
    Protein 3.1g 6%
    Vitamin D 5.10 mcg 25%
    Calcium 43.00 mcg 3%
    Iron 12.18mg 68%
    Potassium 411 mg 9%

    Famous Medicinal Mushrooms

    Lionโ€™s Mane

    These are white, large, and shaggy. It protects against dementia, cures mild depression, and damages the nervous system. It keeps our digestion healthy and promotes heart health.

    Nutritional Facts
    Serving Size 100 g
    Amount Per Serving
    Calories
    24
    Per100 g
    Total Fat 0g
    Saturated Fat
    Sodium 0g
    Total Carbohydrate 3.6g
    Dietary Fibre
    Sugar
    Protein 2.4g
    Vitamin D
    Calcium
    Iron
    Potassium 1g

    Maitake

    Maitake is wild and has amazing healing benefits. These are enriched in antioxidants, amino acids, fibre, and minerals. These are fat and cholesterol-free with low calories.

    Nutritional Facts
    Serving Size 100 g
    Amount Per Serving
    Calories
    31
    % Daily Value
    Total Fat 0.2g 0%
    Saturated Fat 0.0 g 0%
    Sodium 1mg 0%
    Total Carbohydrate 7g 3%
    Dietary Fibre 2.7g 10%
    Sugar 2.1g
    Protein 1.9g 4%
    Vitamin D 28.10mcg 140%
    Calcium 1.00 mcg 0%
    Iron 0.30mg 2%
    Potassium 204 mg 4%

    Turkey Tail

    It is available in the compound. This type is enriched in antioxidants, and boosts immune system as it has polysaccharopeptide. It acts as a prebiotic and aids digestion and bowel. It has anti-cancer properties.

    Amount per serving %DV
    Turkey Tail supplement 1.5g 1%
    Calories 5%
    Total Carbohydrate 1g <1%
    Vitamin D 2mcg 10%

    Details on Consuming Mushrooms

    Details on Consuming Mushrooms

    Mushrooms grow naturally and wildly. Mushroom poisoning isnโ€™t rare so be careful. For safety, you can take mushroom powder or mushroom supplements to reap the benefits of mushroom. Here are some precautionary tips.

    • Eat the mushrooms which you surely recognize;
    • Cook the mushrooms properly. You can be consumed raw if youโ€™re sure about it;
    • Research about deadly mushrooms which are quite similar to the edible ones;
    • Donโ€™t consume different types of mushrooms in one go.

    Conclusion

    If you want to add some superfoods to your diet, you should start with mushrooms. Itโ€™s a healthy and delicious vegetable with a meaty texture. There are many types of mushrooms available so go ahead and pick your favorite and tell us in the comments!

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