Mushroom Health Benefits and Side Effects – What are the mushroom’s health benefits and side effects? Is it healthy or unhealthy to consume mushrooms? Let us check it out!
The fungus, which stores vitamins and minerals as much as meat, has incredible benefits to human health. In particular, experts recommend that non-meat-consuming people consume vitamin D and B to meet.
So what are the benefits of mushrooms? For what diseases are fungi suitable? You can find out in detail what you need to know about mushrooms.
About Mushrooms – Mushroom Health Benefits And Side Effects
Fungus, popularly named poplar mushroom, shiitake mushroom, portobello mushroom, and the common button mushroom, belong to the same fungi family.
The mushroom, which has a 250-year history, is used in religious ceremonies in Mexico. In North America and China, alternative medicine is the raw material of drug making. Experts warn about fungi that get also found in poisonous ones.
Fungi with more than one and a half million species occur spontaneously in tree bottoms after rainy weather conditions. Besides the poisonous ones, there are edible mushrooms.
These mushrooms provide the same benefits as 100 grams of meat. Four types of fungi contain high amounts of vitamin D in their contents. It is more helpful to collect by conscious people.
Which Types Of Mushrooms Can We Consume?
There are four types of mushrooms we can consume without consideration.
Poplar Mushroom
It is a rare but nutritious fungus. The color is brown and gray and can be sauced and consumed with fish and meat dishes.
Shiitake Mushroom
Shitake mushrooms, which gets widely consumed in Far Eastern countries, are blended with vegetables and consumed on rice. Its also used in sauces made on pasta.
Portobello Mushroom
Since it has an enormous hat, it has a lot of places to consume. This type of mushroom gets usually preferred in the oven or grill. Both the taste and vitamin values are the same as red meat.
Common Button Mushroom
It is the most common type of fungus. The color is white. It’s easy to find. However, conscious people should collect it because it resembles poisonous mushrooms.
The Health Benefits Of Mushroom
Mushroom Health Benefits and Side Effects – Small mushrooms contain many possibilities. Some species enrich the meal, others cause poisoning, intoxication, or even orgasms, and they are now used in medicine to treat depression. In any case, common mushrooms have some health benefits.
High Protein Content
Mushrooms provide us with a remarkably high content of protein. One hundred grams of mushrooms contain an average of 3.3 grams of protein, more than most vegetables.
Therefore they are a tasty and valuable alternative for people who want to reduce their meat consumption, especially vegetarians and vegans. But also for people who have to do without highly purine-containing foods due to increased uric acid levels, gout, or rheumatism.
Increase In Vitamin D Levels
Many people suffer from vitamin D deficiency. The causes are many and varied. A possible disruptive factor in the formation of this vitamin is sunscreen, for example, but skin type also plays a significant role in its absorption. The lighter the skin, the better it can form vitamin D. Except for fish, almost no food contains vitamin D.
For vegetarians or vegans, however, fish plays no role. It is, therefore, practical that fungi also contain proper amounts. Although the quantity contained in them cannot cover the vitamin D requirement of an adult, it can support the need.
Rich In Vitamins
Mushrooms, oyster mushrooms, and shiitake are also valuable sources of vitamins for our bodies. Incredibly productive are the vitamins of the B group. By eating 100 grams of mushrooms a day – for example, about three mushrooms – we can do a lot for our supply of the essential B vitamins riboflavin (B2), niacin (B3), pantothenic acid (B5), and biotin (B7).
Vitamins B2 And B3
The vitamins riboflavin (B2) and niacin (B3) are essential for our metabolism and cell functions, among other things. It plays an active role in the energy production of our body cells from carbohydrates, proteins, and fat. It’s regularly a good idea to have a small snack with mushrooms. For example, you can put some mushrooms on your breakfast toast or add them to your salad.
One hundred grams of mushrooms contain, on average, 0.37 mg of vitamin B2 and 3.7 mg of vitamin B3. It corresponds to 28% of the recommended daily requirement of vitamin B2 and 25% of vitamin B3 for men. The values are even slightly higher for women: 36 % of the recommended daily requirement of vitamin B2 and 29 % of vitamin B3.
Pantothenic Acid (B5) And Biotin (B7)
Both pantothenic acid (B5) and biotin (B7) play an essential role as coenzymes activating enzymes. Our body also needs pantothenic acid to form hormones, neurotransmitters, and hemoglobin. One hundred grams of mushrooms contain around 1.15 mg of vitamin B5. It covers 28% of the recommended daily requirement for men and 36% for women.
Vitamin B12
Mushrooms are also one of the few non-animal food sources of vitamin B12. They also contribute to our bone health through the vitamin D they contain.
Strengthening Of The Immune System
Research announced by the American Society for Nutrition has found that white mushrooms support the immune system by boosting the production of antiviral and other proteins released by cells. Another study found that mushrooms promote the maturation of the cells of the immune system, so-called dendritic cells from the bone marrow.
Essential Minerals – Mushroom Health Benefits And Side Effects
Mushrooms from World cultivation also have a lot to offer us in minerals. They contain a lot of potassium, phosphorus, copper, and selenium. They also contain magnesium, iron, and zinc, but smaller quantities.
Potassium
We need potassium to maintain our water and electrolyte balance. A diet rich in potassium and low in salt prevents high blood pressure and lower blood pressure. This mineral is also essential for the function of our muscles and nerves.
One hundred grams of mushrooms contain 310 milligrams of potassium, providing about eight percent of the recommended daily requirement for men and 11 percent for women.
Copper
Copper is not only crucial for the production of red blood cells but is also a component of the natural antioxidant enzymes that our body produces itself and is therefore vital for our immune system.
The element Copper is also associated with the production of energy and the structure of tendons and neurotransmitters. One hundred grams of mushrooms contain 342 milligrams of copper and thus cover about 20 percent of the recommended daily requirement for adults.
Phosphorus
In combination with magnesium, phosphorus supports the building of bones and teeth. This mineral is also crucial for energy metabolism and muscles. One hundred grams of mushrooms contain 110 milligrams of phosphorus and thus cover about 11 percent of the recommended daily requirement for both men and women.
Selenium
Selenium helps to prevent the formation of free radicals in the body. One hundred grams of mushrooms provide about 15.4 milligrams of selenium, covering 22 percent of the recommended daily requirement for men and 26 percent for women.
Many Antioxidants – Mushroom Health Benefits And Side Effects
We usually think of colorful fruits and vegetables when we think of antioxidants. But did you know that mushrooms also contain antioxidants? Especially maitake and matsutake are considered to be particularly rich in antioxidants.
However, a study by Penn State University showed that cultivated mushrooms also have radical scavenger qualities. Ordinary supermarket mushrooms contain as many antioxidants as other exotic mushrooms.
Prevents Diabetes
The fungus is one of the excellent low-energy foods for people with diabetes. It does not contain fat and cholesterol, is very low in carbohydrates, is high in protein, and is an excellent source of vitamins and minerals. It provides plenty of water and fiber and contains enzymes that are effective against starch with natural insulin and sugar.
The fungus is known to improve the function of the liver, pancreas, and other endocrine glands and to benefit insulin formation and activity. People with diabetes may often have an infection problem in their limbs. Natural antibiotics found in the fungus can protect people with diabetes against this dangerous condition.
Suitable For Weight Loss – Mushroom Health Benefits And Side Effects
Mushrooms are an excellent food to control our weight and stay slim. They have a low energy density, are free of cholesterol, and are extremely low in fat and calories. For example, 100 grams of mushrooms contain, on average, only 25 kilocalories, and mushrooms only 15.
Interestingly, mushrooms offer a more extensive range of nutrients than vegetables. Furthermore, mushrooms contain dietary fiber. They are suitable for our digestion as they increase the mobility of the large intestine and counteract hard stool or constipation by binding water in the large intestine.
A further advantage: dietary fibers ensure a longer-lasting feeling of satiety. You may have discovered the glycemic index (GI), a measure used to determine the effect of a carbohydrate-containing food on blood sugar levels.
This effect indicates how quickly a carbohydrate-containing food gets digested and absorbed by the blood. Because the amount of carbohydrates in mushrooms is so low, they have a GI of almost 0, meaning that eating mushrooms has virtually no effect on blood sugar levels.
Rich In Dietary Fibers
Mushrooms contain dietary fiber that stimulates digestion. Fungi also protect against colon cancer and reduce the risk of a heart attack. The fiber hemicellulose contained in mushrooms creates a feeling of satiety. Chopping mushrooms are simple, making them just as easily digestible finely.
The choice of the mushroom type also plays a role: porcini and chanterelles contain more fiber than common mushrooms. Truffles even rank among the top mushrooms. They have around 16 grams of fiber per 100 grams, whereas mushrooms contain only 2 grams.
Low In Cholesterol – Mushroom Health Benefits And Side Effects
The fungus does not contain cholesterol and fat, while its carbohydrate content is shallow. In this way, it provides lean protein to the body. The fiber and certain enzymes it contains also help lower cholesterol levels.
Moreover, high lean protein offers the burning of cholesterol when digested. It balances LDL (bad cholesterol) and HDL (good cholesterol) levels and can prevent diseases such as atherosclerosis, heart attacks, and stroke.
Improves Bone Health – Mushroom Health Benefits And Side Effects
The fungus is a rich source of calcium, one of the main minerals in bone formation and strengthening. Regular calcium intake in diets keeps you away from diseases such as osteoporosis and prevents joint pain and other bone-related problems.
Protection Against Bladder Cancer
Mushrooms contain selenium, an essential trace element essential for the human body to survive. For this reason, it should be supplied to the body in a sufficient quantity every day. Some studies have now found that a high selenium level reduces the risk of bladder cancer. Mushrooms like Crimini and Shiitake are particularly rich in selenium.
Lowers Blood Pressure
Shiitake fungus and maitake fungus contains high potassium levels. Potassium is a natural vein expander and lowers blood pressure by reducing the pressure in blood vessels. High blood pressure is a dangerous condition closely associated with heart attacks and strokes.
This mineral also increases mental functions by increasing the amount of oxygen and blood going to the brain. High potassium levels improve memory and learning, according to research.
Support For Treating Anemia – Mushroom Health Benefits And Side Effects
Anemic patients have low iron levels in their blood and experience weakness, headaches, slow neural functions, and digestive problems. The fungus is a good source of iron, and the body can absorb 90 % of the iron it contains. With this feature, food benefits staying healthy and living a life with high potential.
It Is Rich In Selenium – Mushroom Health Benefits And Side Effects
The selenium content of the fungus is often not given much importance. Although the primary source of selenium for humans is animal foods such as meat, mushrooms are a portion of essential food for vegetarians to meet the need for selenium.
With its selenium content, this nutrient benefits bone health and strength. It strengthens teeth, hair, and nails as well. It is a powerful antioxidant. The selenium content in fungi varies significantly from species to species, but the mushroom generally contains a significant proportion of this mineral.
Healthy And Tasty
And now some good news for all those who have to pay special attention to their diet. For example, because dieters suffer from high cholesterol levels, diabetes, high blood pressure, or obesity: Mushrooms have hardly any fat, are also free of cholesterol, and therefore do not affect your blood cholesterol level.
They are an essential source of potassium, almost salt-free, and consequently suitable for high blood pressure. Since it contains only a few carbohydrates, they have little effect on your blood sugar level.
Due to the low number of calories, they prevent weight gain. Besides, they contain many essential nutrients. Therefore, as natural power vegetables, mushrooms are a valuable daily component of a healthy and balanced diet for the whole family.
Side Effects Of Mushrooms
Mushroom Health Benefits and Side Effects – Mushrooms are generally safe as long as you know the type of fungi you eat.
Excessive consumption can cause fatigue and weakness, stomach problems, cognitive and mental problems, allergies, skin allergies, headaches, and anxiety.
Don’t consume raw mushrooms during pregnancy and breastfeeding. The same goes for an excessive amount of cooked mushrooms.
Warning: Most types of fungi are not suitable for consumption and are toxic at varying rates. We can eat even the most poisonous species, very much like mushrooms. Do not collect mushrooms from nature unless you know the types of fungus. Don’t buy mushrooms sold by unfamiliar vendors. Choose safe vendors.
Get the seeds from trusted vendors if you’re thinking of growing your mushrooms. Toxic fungi can cause coma, severe intoxication, nausea, vomiting, cramping, and insanity. Most types of poisonous mushrooms can be fatal when digested.
Harms Of Mushrooms
Fungal poisoning is a dangerous poisoning that develops from eating fresh, dried, canned, raw, or cooked mushrooms that grow in natural areas and contain toxic substances in their structure and may result in death.
Side Effects Of Mushrooms
It can cause fatigue in some people, stomach upset, problems such as high fever, vomiting such as abdominal pain, and spasms. Stomach cramping can harm the nervous system and can lead to hallucinatory problems. It can cause skin allergies, tingling, numbness, dizziness, and mental illness. If possible, contact your doctor immediately.
FAQ Mushrooms
Can You Eat Raw Common Mushrooms?
Eat mushrooms raw. Mushrooms can be eaten raw without any problem. Before eating them, however, you must wash them thoroughly and prepare them according to the dish. As mushrooms are very high in fiber, you should only eat small amounts at once; otherwise, you will quickly feel unwell.
Can Mushrooms Be Reheated?
Yes, you can reheat mushrooms more than once. The old household rule is no longer valid in times of modern refrigerators. Nowadays, we can consume mushroom dishes without hesitation, even after reheating. Many thought that mushrooms should not be heated a second time after preparation for an extended period.
How Long Can You Eat Fresh Mushrooms?
Therefore remove the plastic foil after purchase. An excellent storage method is to wrap the mushrooms in a dry, clean cloth. In the refrigerator’s vegetable compartment, fresh mushrooms keep for four days. Without refrigeration, you should not store mushrooms for more than one day.
What Ingredients Do Mushrooms Have?
Mushrooms are considered low energy; their physiological calorific value is approximately 100 kJ/100 g (24 kcal/100 g). They also contain essential amino acids, vitamins K, D (in the form of D2), E and B, niacin, and the minerals potassium, iron, and zinc.
Are Mushrooms Dangerous?
The risk of poisoning Mushrooms from the supermarket can also be dangerous. Most mushroom poisonings are not caused by poisonous mushrooms in the real sense but by too old or spoiled mushrooms.
Should Mushrooms Be Washed?
However, many people make the crucial mistake of washing the mushrooms under running water when cleaning. It makes them soak up the water, losing their typical aroma. Instead, clean the mushrooms carefully with a soft brush and remove coarse dirt such as soil residues.
Can You Freeze Cooked Mushrooms?
We can freeze ready-cooked mushroom dishes quickly (warm-up as described in the tip above). We can slice fresh mushrooms, briefly saute them in butter, then leave them to cool and freeze in tightly closed containers.
Can Mushrooms Be Kept In The Refrigerator?
Loose mushrooms should be wrapped in a paper bag or a dry tea towel and placed in the refrigerator – never in a closed plastic bag. The mushrooms need air; otherwise, they spoil quickly.
Can You Freeze Raw Mushrooms?
Mushrooms and oyster mushrooms can be frozen, both raw and cooked — large mushrooms like mushrooms getting best sliced or quartered. Then you can put them in portions in freezer bags or tins.
What Is Contained In Mushrooms?
Besides, mushrooms contribute to a healthy diet. Mushrooms contain calcium, magnesium, and other minerals and trace elements – such as manganese, zinc, and selenium. They also contain vitamins, especially those from the B group.
How Many Carbohydrates Do Mushrooms Have?
Mushrooms contain almost no fat, virtually no sugar, few calories, and are free of cholesterol and purines, unlike animal protein. But mushrooms have plenty of vitamins, minerals, and valuable proteins. Above all, they contain a lot of dietary fibers that the stomach and intestines have to deal with for a long time.
Which Is The Most Poisonous Mushroom In The World?
The toadstool is probably the most famous poisonous mushroom with its striking red hat and white dots. Less well-known and less colorful, but all the more dangerous is the green bulbous leaf fungus. It is the most toxic mushroom you can find. Even a tiny piece is enough to poison a person.
Are Raw Mushrooms Challenging To Digest?
Mushrooms are particularly low in calories and contain many healthy substances. But mainly, people with sensitive stomachs have to be a little careful. Mushrooms also contain chitin and other unusable carbohydrates. It makes them relatively difficult to digest.
Mushrooms are not just tasty but also very healthy food. For example, they contain vitamins D, B2, biotin, and niacin and the minerals potassium, iron, copper, selenium, and phosphorus. Their calorie content of 15 per 100 grams is hardly significant.
Mushrooms are particularly low in calories and contain many healthy substances. But mainly, people with sensitive stomachs have to be a little careful. Mushrooms also contain chitin and other unusable carbohydrates. It makes them relatively difficult to digest.
Yes, you can, even with a big appetite. Cultivated mushrooms are among the fungi that can also be eaten raw.
Mushrooms provide us with a remarkably high level of protein. One hundred grams of mushrooms contain an average of 3.3 grams of protein, more than most vegetables.
Conclusion
Always ask your doctor to get the best medical advice about mushrooms’ benefits and side effects.
Check our article: The Disadvantages Of Eating Mushroom
See Also:
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- Best Healthy Chinese Food Options Takeout – Why Is It Good For Health?
Last Updated on 18/04/2022 by Buzz This Viral
