They May Stimulate Hair Growth
Some varieties of mushrooms have even been found to promote healthy growth of hair follicles. For instance, chagas are commonly used as shampoo in Mongolia to maintain healthy hair. Seeking to determine whether there was any science to back up this traditional Mongolian practice, researchers conducted a 2019 study that was published in the Journal of Natural Medicines. The researchers found that chagas were indeed a potential candidate for hair health applications and had a stimulative effect on hair follicle cells in a petri dish, doing more for the cells than an FDA-approved hair-growth drug, minoxidil. Whether or not eating mushrooms will beat Rogaine in giving you a shaggy mane, however, is still unknown.
Eating Well With Portobellos
Portobello mushrooms are about the size of a hamburger patty. Theyre also about the same color, and so work really well as a meat substitute as far as functionality just remove the stems and keep the mushroom caps for grilling. To make them taste great, some chefs recommend marinating them in olive oil, vinegar, salt, and pepper before grilling, and we do too!
Portobellos also work great sliced and sauteed into a stir-fry. As we mentioned, if youre a vegetarian or replacing meat in your meal with portobellos, include other vegetables, grains, or beans to your dish in order to ensure that youre getting adequate protein at every meal. Broccoli and other vegetables in the brassica family have a great profile of amino acids and offer a good boost for the protein found in your mushrooms.
You might also consider adding quinoa or chickpeas to your stir-fry to further boost the protein content of your dish. Seasoning with coconut amino acids is another way to give your mushrooms a boost and theyll boost the flavor too!
What Are The Nutritional Benefits Of Mushrooms
Mushrooms are a low-carb, practically no-fat food with some protein. One serving is about a cup raw or 1/2 cup cooked.
Though theyre small and light in caloriesone serving only has about 15theyre mighty in other ways. Mushrooms have about 15 vitamins and minerals, including vitamin B6, folate magnesium, zinc and potassium, says Angela Lemond, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Theyre also rich in antioxidants, such as ergothioneine and selenium, which are both anti-inflammatory compounds. Mushrooms are a great food to consume when you have minor inflammation, such as any injury, or if you have any autoimmune disorders such as multiple sclerosis, rheumatoid arthritis or lupus, says Lemond.
And theyre one of the few foods that have vitamin D, which is important for building strong bones, reducing inflammation and improving immune function.
The phytochemicalsor naturally occurring plant chemicalsin mushrooms seem to be especially potent, displaying some anti-cancer and anti-aging properties, says Brian St. Pierre, a registered dietitian and director of performance nutrition at Precision Nutrition.
May Support Gut Health
Compounds in mushrooms, including beta glucan, appear to act as prebiotics, fuelling the growth of beneficial gut bacteria and promoting a favourable gut environment. This is important because a healthy gut plays an important role in maintaining our immune defences, digesting our food as well as communicating with the brain through nerves and hormones.
Are Mushrooms A Good Vegetarian Alternative To Meat
Karen Collins, MS, RDN, CDN, FAND is AICRs Nutrition Advisor. Karen is a speaker, writer and consultant who specializes in helping people make sense of nutrition news. You can follow her on Twitter and Facebook
Q: Are mushrooms a good vegetarian alternative to meat?
A: Mushrooms are not a substitute for meat nutritionally because they are not equivalent in protein amount or quality, and they do not provide comparable amounts of iron, zinc or vitamin B-12. On the other hand, mushrooms do provide a variety of nutrients with just 15 calories in a whole cup of raw chopped or sliced mushrooms. For example, they are a good source of the mineral selenium, an antioxidant that may play a role in reducing risk of chronic diseases.
Mushrooms do have a meaty texture and add a flavor known as umami that tends to be very satisfying, which makes them ideal to include in pasta sauce, stews, casseroles, chili and other mixed dishes to maintain a rich flavor and texture while reducing or eliminating the meat they contain. In dishes that contain large amounts of meat, replace a quarter to a half of the meat with mushrooms to make the dish lower in calories and still delicious. You can also create a vegetarian dish by substituting mushrooms for all the meat or poultry in a recipe. However, in this case, make sure the meal also includes a good source of protein, for example, at least a half-cup of dried beans or quarter-cup of nuts.
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Why Is Iron Important
Iron is an essential mineral for forming hemoglobin, the red pigment in red blood cells that transports oxygen around the body. Red blood cells transport essential nutrients and oxygen to the various organs and make up 42â47% of a healthy adult’s blood. Iron is also involved in the conversion of blood glucose into energy that is used by body cells. Iron is required for the efficient functioning of the immune system.
Children require iron for proper physical and mental growth and development.
Where To Find Shiitake Mushrooms
Shiitake mushrooms are known for their robust smoky flavor and meaty texture and are one of the most popular mushrooms grown in the world. Though Japan was the primary producer of Shiitake mushrooms, now China has tapped the market and is producing around 80% of the total world production of Shiitake mushrooms. Apart from Japan and China, other countries like the United States, Singapore, and Canada are also major suppliers of the Shiitake mushrooms.
Low Carbs For Effective Weight Management
If youre worried about the number of carbs in mushrooms, well dont. Edible fungi are not only low in carbohydrates, but they also have a low glycemic index. So, they wont spike your blood sugar.
Moreover, the soluble fiber Beta-glucan accounts for a third of the overall number of carbohydrates present in mushrooms. And, you know how great dietary fiber is for weight loss.
Did you know that mushrooms also contain proteins? Check out our blog to learn about the surprising protein composition of mushrooms.
Black Beans 89 G Per 100g
I first fell in love with these delicious little black beans thanks to some Brazillian housemates I had a few years back. The black bean is a staple in Brazil and much of South America and they use it to create a wonderful dish called Feijoada filled with pork ribs, chorizo and all things delicious. You can check out the recipe here.
Nutrition-wise, its a powerhouse containing almost 9g of Protein per 100g and a good amount of fibre, potassium, magnesium and iron!
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Healthiest Mushrooms: 9 Varieties Ranked By Nutrient Density
In this post, well rank the healthiest mushrooms by nutrient density. Well also rank the mushroom with the highest protein density, the highest fiber-to-sugar ratio, and the lowest sodium-to-potassium ratio.
There are a variety of healthy mushrooms that all provide unique flavors and textures to meals.
Mushrooms can be quite delicious. All edible mushrooms, that is.
Mushrooms are one of the few edible organics you should not try to forage yourself. In Bradford Angiers 315 page guide, How to Stay Alive in the Woods, there is a single page dedicated to mushrooms. There, Angier explains that there are no tried and true methods for distinguishing edible vs. poisonous mushrooms, and that one should avoid whenever possible turning to mushrooms for emergency food.
Fortunately, most of us get our mushrooms from the grocery store!
And here you will find several of the healthiest mushrooms on our list.
Going Forward: The Future For Fungi
Animal and in vitro experiments have provided some insights into the cellular mechanisms linking mushrooms and health. Ultimately, additional well-designed clinical trials are needed to further substantiate human health outcomes from mushrooms and mushroom components that support their greater recognition in nutrition guidance. As stated previously, there is an opportunity to increase recognition of mushrooms in the USDA food groups while discussion continues on establishing a third food kingdom.
In the short term, mushrooms can continue to ride the wave of positive dietary guidance relative to plant-based diets and vegetable intake while research builds on their unique composition and use as a whole food to help consumers improve their health. In the longer term, based on their utility to improve diet quality, enhance flavor without additional sodium, and provide ways for consumers to consume smaller portions of animal protein, mushrooms may deserve a more prominent place in dietary guidance recommendations that recognizes their uniqueness.
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Whats The Healthiest Way To Eat Mushrooms
Eating them cooked into omelets or roasted are all good options, says St. Pierre, and some types can be sliced raw on a salad. Simply be mindful of what else you might be adding, such as oil or cheese.
Because mushrooms have a savory, umami flavor similar to meat, blending them and mixing them with meat, or eating mushrooms as a meat replacement, are popular ways to reduce meat intake, says Lemond. They provide a similar taste and texture profile to meat, relative to most other plant foodsin particular cremini and portobello mushrooms, says St. Pierre.
If you dont like their texture, sautéing mushrooms with some olive oil can soften them and make them easier to eat, says Lemond. Try a few different kinds to see which you enjoy the most.
Correction: February 1
The original version of this story misstated the name of a disease. It is multiple sclerosis, not muscular sclerosis.
Vitamin D And Light Exposure
All mushrooms contain the vitamin D precursor ergosterol, although the vitamin D2 content varies upon exposure to light. Conversion of ergosterol to vitamin D2 ranges from minutes to a few hours for sunlight versus seconds to several minutes when commercially exposed to UV light. Common, edible varieties in the US retail market grown indoors have levels under 20 IU per 100 g likely related to variable exposure to ambient UV light. See Table for some examples. Mushrooms foraged in the outdoors have 206 and 212 IU, respectively.
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How Do I Clean The Shiitake Mushrooms
Mushrooms have a high amount of water content. So, it is advisable not to use too much water to wash them as it will make them mushy. You can also use a wet cloth or towel to clean them properly. After cleaning, dry them with a cloth or towel. If you are using frozen Shiitake mushrooms, you can keep them for a while so that the ice will melt or immerse them in water for half an hour. Now after washing the mushrooms, dry them with a cloth.
Edible Mushrooms As A Novel Protein Source For Functional Foods
* Corresponding authors
a Food Research Department, Faculty of Chemistry, Autonomous University of Coahuila, Blvd. V. Carranza and Ing, José Cárdenas s/n Col, República, Saltillo, Coahuila, MexicoE-mail:Tel: 4 16 12 38
b Food Science and Technology Department, Antonio Narro Autonomous Agrarian University, Calzada Antonio Narro, No. 1923 Col. Buena Vista, Saltillo, Coahuila, MexicoTel: 4 11 02 00 Ext. 20 09
c CEB Centre of Biological Engineering, University of Minho, Campus de Gualtar, Braga, Portugal
Chickpeas 63 G Per 100g
Another personal favourite of mine, the chickpea. Great for making hummus, oven roasted with chicken, or added fresh to a salad.
Fun fact: Chickpeas are called Garbanzo beans in some parts of the world.
Theyre incredibly cheap to buy which is great if youre on a budget, and theyre wonderfully versatile. A good source of protein and fibre.
Types Of Edible Mushrooms
There are approximately 14,000 different species of mushroom, which includes edible, inedible, poisonous, and psychoactive. Out of the 300 edible species, 30 have been domesticated, and 10 are commonly grown commercially for consumers. The most common edible mushrooms are:
You have likely seen many of these either at the grocery store or perhaps used in dishes on a restaurant menu.
What Is The Nutritional Value Of Mushrooms
The nutritional value of mushrooms is greater than one may think! More than just a condiment for salads, they’re actually one of the healthier foods that you can eat.
Mushrooms are low in calories, high in fiber, and contain many important vitamins and minerals. Some also have medicinal properties such as complex carbohydrates that strengthen the immune system.
Let’s look at mushroom nutrition in a little more depth. The first half of this page lists dietary benefits, and the second half tells you how you can best take advantage of them. More mushrooms in your diet are not only tasty they’re good for you!
Which Mushrooms Are High In Iron
4/5Oyster mushroomsportobelloshiitake mushrooms
Keeping this in view, are mushrooms good for anemia?
Chanterelle MushroomsFor anyone suffering from anemia, these tasty mushrooms can be a serious lifesaver, thanks to the 7.6 milligrams of iron they pack per cup.
Likewise, what fruits are rich in iron? Iron-rich foods
- dried fruits, such as prunes, figs, and apricots.
Accordingly, what foods are the highest in iron?
The top 10 high-iron foods
- Fortified breakfast cereals.
What seafood is high in iron?
Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources. For instance, a 3.5-ounce serving of clams may contain up to 3 mg of iron, which is 17% of the DV .
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Top 10 Vegetables Highest In Protein
Everything in life needs protein to live, and vegetables can be a great source of protein.
The current daily value for protein is 50 grams per day and is a target meant for most people. Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.
You can also see the uncurated list of 200 vegetables high in protein.
Shiitake Mushrooms Side Effects
Shiitake mushrooms can be included in your daily diet but only in regulated amounts. These mushrooms are a form of fungus and overconsumption can cause some serious side effects. Overconsumption of Shiitake mushrooms can cause digestive problems like stomach upsets, vomiting, stomach pain, nausea, or diarrhea. Shiitake mushrooms can cause allergic symptoms like inflammation of the neck, face, mouth, hives, breathing difficulties, or palpitations. Research studies have shown that Shiitake mushrooms can cause blood abnormalities called eosinophilia. This occurs when there is an increase in the growth of eosinophils, a type of WBC or white blood cells. Shiitake mushrooms can cause skin irritations like dermatitis or skin lesions which worsen with exposure to sunlight. The allergic symptoms are very common in Japan. Women during pregnancy or lactating mothers are often advised not to eat Shiitake mushrooms due to their allergic reactions.
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Not All Mushrooms Are Edible
In fact, many wild types are poisonous. So before you go foraging for mushrooms in the wild, make sure you know which types are safe to eat. Poisonous mushrooms can cause a wide array of symptoms, ranging from mild gastric upset to death. One of the most treasured and delicious wild mushroom varieties, chanterelle, has a similar orange hue to the toxic Jack-O-Lantern , although only the Jack-O-Lantern glows at night. So unless youre a mushroom identification expert, its best to stick to the ones you can find at the grocery store or farmers market.
Psilocybin is a controlled substance and is illegal in most of the United States, although clinicians and researchers are increasingly using it therapeutically to treat anxiety and depression. A 2020 study published in the Journal of the American Medical Association found that psilocybin reduced depression with the very first dose, and the improvements actually increased over the eight weeks of the study.
Matthew Johnson, PhD, an associate professor of psychiatry and behavioral studies at Johns Hopkins University in Maryland, has been studying psilocybins effects for years. He advises people not to start self-medicating with psilocybin-containing mushrooms. But he also says the drug has potential benefits for a variety of people.
Which Vegetables Have Iron
Have you been told that your iron levels are low? Have you been diagnosed with iron deficiency, also known as anemia? Or are you a vegetarian looking for good iron sources? Whichever the case, it pays to know which vegetables offer a rich supply of iron. You’ll be surprised at the variety.
The human body can’t produce iron on its own. We need iron-rich foods to produce sufficient red blood cells. Red meat is iron-dense, but many vegetables and legumes are high in iron as well. These vegetables are often characterized by dark green leaves and can be slightly bitter. Others, including mushrooms, spinach, and beans, are mild in taste. Flavorful herbs, including lemongrass and parsley, brighten up salads and soups while also adding a good dose of iron.
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What Is The Highest Protein Vegetable
Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli. For more vegetarian and vegan sources of protein see the articles on beans and legumes highest in protein, and grains high in protein, and high protein nuts.