Mushrooms concentrate B-complex vitamins, substances that have functions associated with cellular metabolism so that the body can obtain the energy it needs. It stands out above all its content in niacin (vitamin B3), vitamin B6 (pyridoxine), and cobalamin (vitamin B12).
They help satisfy the appetite
Another benefit of consuming mushrooms is that they provide you with a good amount of fiber and, therefore, help satisfy your appetite. This is evidenced by a study published in the European Journal of Clinical Nutrition. A good trick to avoid overeating and snack between meals without starving yourself is adding a small portion of foods rich in fiber to your dishes.
A good alternative to enhance this effect is salads. Try to combine the mushrooms with green vegetables and whole grains. You will see that you will be able to avoid bingeing with a small amount due to anxiety.
How to consume mushrooms?
There are many ways to include mushrooms in your diet. They work well when accompanying meats. It is also possible to make salads with them as the main ingredient. On the other hand, they fit well in scrambled or accompanied by eggs. They can also be introduced in sautéed vegetables to get great use out of them.
Keep in mind that you should wash them well and clean them before use, as they usually contain traces of earth. You should not consume these foods with mushrooms, as they are different. There are very diverse varieties of mushrooms, and each one stands out for its different nutritional content. There are even poisonous species, so you have to be careful. Anyway, with mushrooms, you don’t have to worry; they are always edible and beneficial for your health. They can be found fresh but also canned to increase their shelf life.
Please take advantage of them!
As you may have seen, the consumption of mushrooms helps to complete a balanced diet and avoid the pica between meals. They are healthy, easy to prepare, and extremely versatile. Either accompanying some meat or as a substitute for it, consume them as much as you can.
Mushrooms are very healthy, low in fat, rich in water (80% – 90% of its composition), proteins, fiber, vitamins A, C, D, group B (B1, B2, B3, B6), and minerals ( calcium, phosphorus, iron, iodine, potassium, magnesium, selenium, zinc).
Discover all the benefits of mushrooms
Due to their variety of shapes, aromas, textures, flavors, and colors are highly appreciated in gastronomy. Some, despite being edible, can cause allergic reactions in people.
Since ancient times, they were already recognized for their nutritional value, therapeutic properties, and hallucinogenic effect.
Archaeological excavations show that European hunter-gatherer communities included them in their diet. In Greece and Rome, their consumption was exclusive to the upper classes, while they were reserved for knights in the Middle Ages.
The people of Celtic origin used them in rituals.
For centuries and in the eastern area, the maitake, shiitake, and reishi varieties have been appreciated as medicinals since they improve blood circulation, stabilize blood pressure levels and stimulate the immune system.
Some studies claim that they can cure cancer due to lectins, proteins that prevent tumor growth. In France during the seventeenth century, the controlled cultivation of mushrooms began, and today, modern production systems are used.
Not all mushrooms are edible, and there are highly toxic species that, due to their attractive appearance, are mistakenly identified as suitable for human consumption. Hence, the collection must be meticulous, and its collectors experienced, although many have been poisoned at times.
The autumn months (September and October) are the most suitable for its harvest since the quality and quantity are higher than in other seasons.
Characteristics of mushrooms
Its shape, size, and weight vary according to the species. It consists of an outer membrane (cuticle) that covers the hat (wide part) and the foot that supports it. It has a ring placed under the hat, which protects the hymenium and favors the maturation of the spores. They have different colors from brown to whitish through striking tones such as purple, black, and orange with green spots. It contains aromatic substances with a pleasant perfume similar to those of meat.
Varieties of mushrooms
Pumpkin (Boletus edulis)
Excellent mushroom that appears in summer or autumn in hardwood and coniferous forests. Its flesh is white and purple under the cuticle surrounding the hat with brown tones, and its flavor and smell are reminiscent of walnut.
Mushroom (Agaricus arvensis)
It is the most commonly used mushroom in the kitchen, and two species are distinguished, the cultivated one (bisporus) and wild (Campestre), located in the meadows. They have a delicate nutty aroma, rich in fiber, vitamins, and minerals.
Morel (Morchella esculenta, var. Esculenta)
His hat is similar to a beehive and appears on rivers, sea coasts, and under ash trees during spring. Consuming this type of mushroom raw is toxic.
Green Cap (Russula virescens)
Its flesh is fragile, white and tends to be stained with ocher, and is odorless. It lives in leafy forests and warm regions, growing in summer.
Black or tan mushroom (Boletus Aureus)
Its meat is white, tender, attractive aroma and taste, and its hat is blackish brown. It develops in autumn and summer, growing in the Mediterranean area.
Lepiota procera (Macrolepiota procera)
Whitish flesh, with a fragrance similar to hazelnut. It thrives in mixed meadows and forests and blooms in summer or fall.
Mushrooms are highly appreciated throughout the world, and it is common to see them in multiple combinations and exquisite dishes. They are considered alkalizing foods since they regulate the level of acidity in the body.
They are an important source of vegetable proteins, minerals, and vitamins. They are low in carbohydrates, fat, and calories; they are recommended in slimming and weight loss diets.
An abundance of antioxidants (flavonoids, polyphenols) slow aging, fight free radicals and help cell oxygenation. People who have diabetes are perfect, as they have a low glycemic index and are digested slowly without affecting the blood sugar level or generating insulin spikes.