GIVE YOUR METABOLISM A BOOST
Mushrooms are packed with riboflavin (vitamin B2) and niacin
(vitamin B3), which are essential to your body for turning
carbohydrates, fats, and proteins into glucose. Having low levels of
B vitamins make you feel fatigued, depressed, and increases your
risk of disease. Just 100g of oyster mushrooms contains 39 percent
of the daily recommended amount of niacin and 32 percent of
riboflavin, while cremini mushrooms contains 30 and 44 percent,
respectively, and white button mushrooms have 30 and 36.
PROTECT AGAINST CANCER
A trace mineral, selenium is mainly found in plant foods that
have been grown in selenium-rich soil. In a study of 1,300 older
adults, those who took a supplement of 200mg of selenium daily
for about seven years had a 42 percent reduced occurrence of
cancer compared to a placebo. Additionally, men experienced a
63 percent reduction in prostate cancer, 58 percent reduction in
colorectal cancer, and a 46 percent reduction in lung cancer. Just
100 grams of raw cremini mushrooms contain 47 percent of the
recommended daily value of selenium, while cooked shiitake
mushrooms provide 45 percent.
SELECTION AND STORAGE
Select mushrooms from your local market that are firm and clean
and free of wrinkles and blemishes. Avoid picking and eating
wild mushrooms unless you are extremely knowledgeable about
them. Some varieties can be toxic and closely resemble edible
species. Go organic if possible — mushrooms easily absorb
contaminants from the air and soil. Store them in a paper bag in
the refrigerator and discard them if they start to feel slimy on the
surface, which is a sign of spoilage.
RICH IN VITAMIN D
Surprisingly, mushrooms contain significant amounts of vitamin
D and are one of the few natural vegetarian sources of this
important nutrient. The fungi produce vitamin D when exposed
to sunlight, the same way we do. Mushrooms that have been
exposed to sunlight or ultraviolet rays convert the plant sterol
ergosterol into vitamin D, also called the sunshine vitamin. In the
US consumers can purchase portobello mushrooms that have
been fortified with about 400 IU of vitamin D per 85g serving.
BOOST YOUR IMMUNE SYSTEM
Research published by the American Society for Nutrition has
shown that white button mushrooms increase the production of
proteins released by cells while repairing the body’s tissues,
which may promote the body’s immune function. Another study
showed that the mushrooms also improved immune response by
enhancing the maturation of dendritic cells (immune system
cells) from bone marrow. Dendritic cells are important for
preventing the formation of tumors as well as defending against
invading microbes.
A PLENTIFUL SOURCE OF ANTIOXIDANTS
While we normally look to fruits and vegetables to fill up on
antioxidants, mushrooms are also an abundant source of these
substances that combat free radicals in our bodies. A Penn State
study revealed that the oxygen radical absorbance capacity
(ORAC), which measures the total amount of antioxidants in a
food, of portobello and cremini mushrooms is about the same as
the amount in red peppers. White button mushrooms have more
antioxidants than tomatoes, carrots, pumpkins, zucchini, green
beans, or green peppers.
Ideas for adding more mushrooms to your diet
The simplest way to introduce
more mushrooms into your
diet is by adding them to
existing dishes that you
already prepare. Toss sliced
mushrooms into your salad, or
add them to soups or pastas.
1
Start the morning off on the
right foot with a mushroom
ome l e t, o r s t i r s l i c e d
mushrooms into scrambled
e g g s , t h e n t o p w i t h
shredded cheese.
2
Fresh sautéed mushrooms
make an excellent healthy
side dish for any meal.
Cook them together with
diced onion and garlic.
4
Stuff large mushrooms such
as portobello or button
mushrooms with cheese,
tomatoes, and basil for the
perfect appetizer for a party
or event.
5
Thread a few mushrooms
onto a bamboo skewer, brush
with oil, and season to taste
with herbs and spices. Grill
over low heat for a great
accompaniment to barbequed
meats.
3
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