There are many SLOT
types of mushrooms. They range from easy-to-buy types and we probably used to consume them frequently, such as shiitake, oyster, and oyster mushroom, to more expensive mushrooms. That are not easily found to be consumed Like truffle But whether it is cheap or expensive mushrooms It is also beneficial for health as well, I assure you that if you know the benefits of mushrooms from this article. You will definitely want to consume more of the mushroom dishes.
Mushroom nutritional value
There are many types of mushrooms. But in general, 1 cup (96 g) of mushrooms provides about 21.1 kcal of energy and provides the following vitamins and minerals:
The amount of nutrients found in mushrooms
3 grams protein
3.1 g carbohydrate (1.9 g sugar included)
Calcium 2.9 mg
0.5 mg iron
8.6 mg magnesium
Phosphorus 82.6 mg
305 mg potassium
4.8 mg sodium
0.5 mg zinc
305 milligrams of copper
Selenium, 8.9 mg
Vitamin C 2 mg
Vitamin D 0.2 mg
Folate 16.3 mcg Equivalent
Choline 16.6 mg
Vitamin B3 mg or Niacin 3.5 mg.
In addition to the above vitamins and minerals Mushrooms also contain fiber. And there are many other types of B vitamins These include vitamin B1 (thiamine), vitamin B2 (roboflavin), vitamin B5 (pantothenic acid), vitamin B6 and vitamin B12.
Mushroom health benefits
Help nourish the heart
Experts say that many nutrients in mushrooms. Especially vitamin C And potassium It may help to strengthen our cardiovascular system. Potassium helps normalize blood pressure levels. Reduce the risk of developing cardiovascular disease. And hypertension
Additionally, a 2016 study showed that people with vitamin C deficiency have an increased risk of developing cardiovascular disease. We should turn to consuming enough vitamin C. And mushrooms are another food that contains both potassium and vitamin C, which are very good for heart health.
Help prevent cancer
Vitamins and minerals in mushrooms, such as vitamin C, selenium, choline are antioxidants that help prevent free radicals from the cells in the body. It also reduces the risk of developing serious diseases such as some cancers, such as lung cancer, breast cancer, prostate cancer. And it's not just about reducing cancer risk. Because the antioxidants in mushrooms can also reduce the risk of developing chronic diseases such as cardiovascular disease. Alzheimer's disease (Alzeimer) arthritis as well.
Helps reduce the risk of diabetes
Mushrooms are another very easy source of fiber. And adequate fiber consumption is beneficial for blood sugar control. And it can help reduce the risk of developing type 2 diabetes, according to a 2018 study showing that people who consume high amounts of fiber have a lower risk of developing type 2 diabetes. Down and when people with diabetes are already consuming fiber It can help lower blood sugar levels as well.
If you want to control your blood sugar in the normal range. Experts recommend eating mushrooms in combination with beans, fresh vegetables, brown rice, and whole grains. Because these foods are not just good for blood sugar levels. Helps reduce the risk of diabetes But it's also good for your overall health.
4 types of mushrooms known for their health benefits
Lingzhi has been used in traditional Chinese medicine for a long time. And was known as a Chinese herb with very high medicinal value Lingzhi is rich in a substance known as Ganoderic acid (Ganoderic acid) that has the effect of reducing cholesterol. (Cholesterol) in the blood and lowers blood pressure, in addition, Ganoderma lucidum contains compounds that have antibacterial, antifungal, antiviral and anticancer activity Eat and then have a positive effect on the immune system as well.
Shiitake mushrooms or shiitake mushrooms
Shiitake, better known as shiitake mushroom, is a great source of vitamin D. It is also rich in lentinan, which stimulates the immune system. Help reduce inflammation in the body And can help fight cancer as well
Oyster mushrooms are high in protein and B vitamins. Plus no cholesterol Therefore, it is especially suitable for people with high blood cholesterol problems. Or want to control the amount of fat in the blood. In addition, one study in 2004 also found that Eating oyster mushrooms can reduce the risk of developing hyperlipidemia from taking antiretroviral drugs in people with HIV.
Maitake Mushroom is known as the King of Mushrooms. Because in addition to being used to cook a variety of dishes It also has many medicinal properties, such as anti-cancer effects. Has antiviral activity Stimulates the work of the immune system Help control blood sugar levels Help control blood pressure In addition, many studies have found that Maitake mushroom consumption is beneficial for people with diabetes. Or have insulin resistance as well
How to buy mushrooms for good quality When shopping for mushrooms Choose mushrooms that are firm, dry, not bruised, and do not choose mushrooms that look wet, slippery, slime, or wither. After buying mushrooms We recommend storing mushrooms in a paper bag with the opening of the bag. And put it in the refrigerator The paper bag will absorb moisture and won't spoil the mushroom. Don't store mushrooms in plastic bags. Because moisture will be retained in the bag until the mushrooms lose prematurely. And most importantly You should not wash the mushrooms before putting them in the refrigerator. However, the mushrooms should be cleaned only when they are used for cooking.
Health risks accompanying mushroom consumption
Although mushrooms are useful plants And can be used to cook a variety of dishes, but we