Mushroom Nutrition

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Mushrooms Nutrition: Nutritional Benefits

The nutritional value of mushrooms is very high. The powerful combination of nutrients and vitamins in mushrooms can help to strengthen and support the immune system, lower cholesterol, reduce blood pressure and ward off major diseases such as heart disease. Mushroom provides a range of B vitamins which support the health in great ways. For further information regarding B vitamins and their benefits please refer to the vitamins in vegetables page. Mushroom provides vitamins B1, B2, B3, B5, B6, B12, vitamin C and vitamin E.

One of the very special benefits of mushrooms is their content of L-ergothioneine which is a strong antioxidant which fights against cell damage. It is believed that L-ergothioneine can reduce the risk of cancer. Mushrooms provide many other health benefits. The nutrients in mushrooms include calcium, iron, magnesium, potassium, selenium, zinc, protein and omega 6. The vegetable protein in mushrooms provide the body with slow energy release, therefore, reducing fatigue. The potassium in mushrooms is high - in fact there is generally less potassium in a banana that some mushrooms i.e. portobello variety.

Mushrooms Nutrition: Facts and Health Benefits
  • Mushroom Nutrition: vitamins B1, B2, B3, B5, B6, B12, vitamin C, vitamin E.
  • Mushroom Nutrition: Nutrients include calcium, iron, magnesium, potassium, selenium, zinc, protein and omega 6.
  • Types of mushrooms nutrition: include Portobello, Shiitake, Field, Button, Chestnut, Maitake and Morel mushrooms.
  • Nutritoin: Store in a paper bag as this will keep them fresher for longer.
  • Mushroom Nutrition: type of fungus or fungi, and some types are poisonous.

Mushrooms

Mushrooms Nutrition: Carbs, Calories and Nutritional Value
This vegetable is low in calories and carbs, and a very good, healthy vegetable particularly as they have a high water content. The amount of calories in mushroom depends on the way that they are cooked, for example if the vegetable is baked, grilled, roasted, steamed, fried, or stir fried. The following calorie guide can be used to calculate the amount of mushroom calories and carbs:

Calories in Mushrooms per 100 grams:

Calories Boiled Mushrooms Nutrition -  11 calories / 0.4 carbs
Calories Canned  Mushrooms Nutrition - 12 calories / Tr carbs
Calories Fried in Oil Mushrooms Nutrition - 157 calories / 0.3 carbs
Calores Dried Shiitake Mushrooms Nutrition - 296 calories / 63.9 carbs
Calores Fresh Shiitake Mushrooms Nutrition - 8 calories / 0 carbs

Mushrooms Nutrition: Facts and Nutrition Info
Mushrooms are fungal growths, in the form of rounded caps with gills underneath them, which grow in the ground on stalks or stems. Mushroom, including the stalk, are not all edible. However, the mushrooms that are edible, for culinary purposes, can be defined as vegetables. The mushroom tops, or caps as they are often described, have a velvety, firm texture. There are many varieties of mushrooms which vary in size and color from white, pink, brown and black shades. Edible mushrooms are not only a nutritional food but also a very powerful medicine - this vegetable is renown for its healing properties and medicinal qualities. Mushrooms are a type of fungus or fungi, and some types can be extremely poisonous. Not all mushroom can be eaten due to the poison that some contain. Some mushrooms can also be hallucinogenic. The term mushroom is usually given to edible types and the term toadstool will often define inedible, poisonous mushrooms. It can be dangerous to pick your own wild mushrooms as it is very difficult to identify which mushrooms are poisonous as there is no easy way of identifying inedible species. Mushroom is succulent, chewy and soft, they have a distinct flavor and compliment other food types and recipes very well indeed. They are excellent for making soups, sauces, casseroles, and stir fries.

Mushrooms Nutrition: Vitamins and Health Benefits

There are many types of mushrooms including:

Shiitake mushrooms nutrition: this type of mushroom originates from Japan, Korea and China. Shiitakes are a tree mushroom, they are believed to have excellent healing powers. They can be cooked in the same way as ordinary mushrooms. Shiitake is a little more expensive, they can be bought fresh, dried or pickled.

Maitake mushrooms nutrition: this variety of mushroom has fantastic healing abilities. Maitakes contain beta-glucan which is known for its ability to shrink tumors, and to prevent the HIV virus from killing white blood cells.

Button mushrooms nutrition: there are small mushrooms that are white with beige / pale brown gills. They are delicious in flavor and versatile. Button mushroom can be cooked in many different ways and they an excellent choice for most mushroom recipes.

Chestnut mushrooms nutrition: his variety is slightly bigger than button mushrooms and the flavor is more intense.

Field mushrooms nutrition: this kind of mushroom is very versatile and ideal to use in most recipes including soups and sauces. This type is darker than button mushrooms, they are browner. The flavor of field mushroom is very good and this type is ideal for stuffing.

Morel mushrooms nutrition: this is an unusual mushroom and it looks a little like honeycomb. They have crinkled spongy caps. Morels are uniquely shaped, unlike other mushrooms. They are edible and they are sometime referred to as sponge mushrooms. They are known as the truffles of the north in Scandinavia. This is the first woodland mushroom of the year, it appears in the spring. They are hollow inside and are considered to be one of the finest and best mushrooms. Like honeycomb, Morel mushrooms have holes in them, therefore, they must be washed well to ensure that there are no bugs inside. The morel variety requires longer cooking time than most mushrooms. This type is ideal for sauteeing.

There are different varieties of woodland mushrooms such as Chanterelles, Ceps, Black Trumpets, Horns of Plenty, Morels, Dried Mushrooms, Hedgehog Fungus, Oyster Mushrooms and Enokitaki.

Mushrooms Nutrition: Picking and Storing to Maintain Vitamins and Health Benefits

When picking mushrooms, look for ones that appear fresh and vibrant, the caps shouldn't be bruised. The caps will become discolored over time so look for ones that are rich in color. Try to avoid buying mushrooms in plastic packaging as they tend to sweat. Store mushrooms in a paper bag as this will keep them fresher for longer. Store in the refrigerator - they will remain fresh for one to two days.

Mushrooms Nutrition: Preparing for Cooking to retain Nutrition

Mushrooms should be carefully wiped with a damp piece of kitchen paper in order to clean them. Mushroom absorbs liquid easily so they shouldn't be washed under running water. Mushroom naturally contain approximately 80-90% water. When preparing mushroom for cooking, chop a small amount off the base of the stem. There is no need to peel the skin from the mushroom top unless it is too dirty to wipe clean properly.

Mushrooms Nutrition: Vitamins, Nutrition and Health Benefits

How to fry mushrooms:
The mushroom should be as dry as possible for cooking as they consist of 89-90% water and absorb liquid very easily. For example, fried mushrooms tend to absorb a lot of oil, therefore, try using a healthier option such as olive oil. The mushrooms will reduce in size significantly during the cooking process so although it may look like you have prepared enough, bear in mind that they do shrink quite drastically. If you are frying mushrooms, cut them into slices and fry rapidly over a medium to high heat.
 

 


Do not leave mushrooms to soak in oil before or after cooking as they will absorb the oil and become soggy and undesirable. Mushrooms are versatile and can be cooked in many ways, they can be fried, roasted, baked and grilled. There are lots of different delicious recipes for mushrooms including stuffed mushroom, cream of mushroom soup and sauce.

Mushrooms Nutrition: - Grilled Nutrition Benefits
How to grill mushrooms to retain nutrition: remove stem completely, brush the mushroom top with a little oil and grill for ten minutes on medium heat. Turn over and brush with oil then grill for five minutes further. For a little something extra why not add some crushed garlic before returning to the grill.

 

Health experts and nutritionists believe that a well-balanced diet that includes at least five portions of fruit and vegetables per day will help to considerably improve our lifestyles and ultimately extend our lives

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