Grilled mushrooms to take advantage of their benefits
Mushrooms are also known as edible mushrooms, and there are many types, and there are even those with a designation of origin. They are very versatile and grateful foods since they serve almost any meal, be it rice, pizza, hamburger, with egg, for sandwiches, alone, in salads, in stews, with more vegetables, etc.
Mushrooms, in general, are foods rich in nutrients, although it is advisable not to exceed their daily amount since they have certain adverse effects, as a general rule, they gain more benefits and properties, so today we want to make these foods the protagonists of the day, so we know everything from nutrients to the maximum amount per person.
What’s good about mushrooms?
Mushrooms are a portion of excellent and complete food, although they are not suitable for all family members. Still, we will clarify this issue at the end of the article.
Mushrooms are as rich and versatile as they are healthy, and to be more exact, and we are going to count the main nutrients in these foods. For starters, they are rich in soluble fibre, low in fat (although later it depends on how they are cooked), high in vegetable proteins, free of cholesterol and unhealthy fats.
This food, apart from having a high gastronomic value, also has a high nutritional value. For example, they are rich in vitamins A, group B, C and D. Minerals are abundant in mushrooms, and almost all types have the same minerals such as iodine, zinc, iron, phosphorus, magnesium, selenium, potassium and calcium.
Two plates with mushrooms and vegetables
Daily amount and ideas for our diet
As we have already advanced, mushrooms are wonderful, especially nutritionally speaking, but it is not good to exceed the quantities either. That is why we want to count how many grams of mushrooms can be eaten per day and then give some ideas on how to prepare them and add them to our diet so that it is not always the same way.
Mushrooms in large quantities are indigestible, especially if eaten at night. It is recommended to consume mushrooms about 3 times a week and a maximum amount of one cup per person. It is best to accompany it with other ingredients and eat them as naturally as possible, but always remembering that mushrooms are not eaten raw, at least steam them, turn and turn in the pan with EVOO and spices or in the microwave with EVOO and spices.
Some ideas to add this food to our diet and integrate it more naturally and consciously is to make empanadas, scrambled eggs, pizzas, salads, stews, fish with mushroom sauce, meat, pasta, sauces, garlic mushrooms, etc.
Benefits of mushrooms
We already know what mushrooms provide, how often it is recommended to eat them, some ideas to cook them and add them to our diet and the maximum amount per adult. We need to know what benefits they bring to the body and why so many doctors recommend their weekly consumption.
This food is exceptional if we want to stop hair loss and premature ageing of the skin. When it comes to solving a health problem, you almost always have to find the inner root of the problem, and it is often related to diet and lifestyle.
Of all the mushroom varieties, mushrooms have high amounts of antioxidants, so they are a very good option when adding them to our recipes. For example, the variety of shiitake mushrooms contains a lot of copper, and this trace element is essential for the manufacture of collagen that provides the smoothness of the skin.
Mushrooms for weight loss
Mushrooms have high satiating power and that, together with the fact that they are very low in calories and fat, helps weight loss. Leaving that feeling of a full stomach for a longer time helps us reduce the snacks between meals that are so bad for us since most of them are usually unhealthy.
Almost all of it is water, and they only have between 15 and 30 kilocalories per 100 grams of the product. This should not lead us to abuse the quantities, but we can add them more frequently in our lunches.
A handful of raw mushrooms ready to be cooked
By adding them to our diet, we will be helping the body to reduce high cholesterol and regulate blood pressure. Mushrooms are cholesterol-free, and the shiitake and reishi varieties improve blood flow and protect blood vessels while regulating blood pressure levels.
To all this, it is added that mushrooms can be a good meat substitute, so we could opt for a vegetable diet several times a week to reduce our cholesterol and triglyceride levels.
Suitable for diabetics
People with diabetes have a list of ingredients somewhat reduced, but the mushrooms can be eaten, as long as the doctor does not say otherwise. Being a food rich in fibre, low in calories, without cholesterol, improves the microbiota, it becomes a star food.
To all this, it is added that mushrooms have a low sugar level and differ slowly, so they do not cause spikes in blood glucose. And these are the reasons why mushrooms are recommended for diabetics (for adults).
The incredible benefits of consuming mushrooms
Most of the mushrooms can be eaten, especially by adding them to different preparations. Here are some of the benefits of mushrooms for the health and well-being of the body.
Benefits of consuming mushrooms
They are rich in proteins with a high biological value and have a high proportion of mineral salts. Among them are potassium, iron and phosphorus. Dietary fibre plays an important role in weight management by acting as a bulking agent in the digestive system. Mushrooms contain two types of dietary fibres in their cell walls: beta-glucans and chitin, which increase satiety and reduce appetite, making you feel full longer and, therefore, reduce your overall calorie intake. The immune system can be favoured with the consumption of this variety of mushrooms since they allow the defences to rise, and its components strengthen the teeth and bones of the body. Its consumption is recommended to strengthen the growth of children. It is also appropriate for pregnant women, and due to its high fibre content, it is suggested for cases of constipation. Vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells, contributing to the regulation of the cell growth cycle. Folate in fungi plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from DNA mutations. Consuming mushrooms, high in potassium and low in sodium, helps lower blood pressure and lower the risk of high blood pressure and cardiovascular disease.
Tip: One cup of sliced or chopped raw white mushrooms contains 15 calories, 0 grams of fat, 2.2 grams of protein, 2.3 grams of carbohydrates (including 0.7 grams of fibre and 1.4 grams of sugar). Although there are many mushrooms available, most offer the same amount of the same nutrients per serving, regardless of shape or size.