If you think mushrooms are only meant for adding flavor to your favorite dishes, you’re mistaken.
These little wonders of nature also have numerous health benefits.
Mushrooms are low in calories and carbohydrates, yet high in fiber and protein. They also have several vitamins and minerals like beta-glucans, niacin, selenium, zinc, copper, potassium and manganese.
Moreover, mushrooms are a good source of essential amino acids such as arginine and glutamine that our body can’t produce on its own.
While there are many different types of mushrooms, the ones that tend to be highest in nutrients are Shiitake, Portobello, Cremini, Chanterelle, Oysters, and Lion’s Mane
In this article we will tell you about the 6 most nutritious types of mushrooms - their benefits, where to find them, how to cook them… So let’s get started!
Health Benefits of Mushrooms
A recent study looked at the health benefits of eating mushrooms. The researchers found that mushrooms can help prevent cancer, diabetes, and high blood pressure.
They also help protect your heart by lowering blood cholesterol levels and reducing the risk of heart attack and stroke.
You can eat them for their high levels of vitamin D and cancer-fighting properties; they help boost your immune system; they help you lose weight by keeping you full longer; they're great for digestion; and they even help protect against dementia!
Mushrooms are an excellent source of fiber, protein, vitamins B1, B2, and C, manganese, and zinc.
Mushrooms are a low-calorie food that is low in fat and sodium. They also contain lots of antioxidants that help fight disease.
Mushrooms can help prevent cell damage from free radicals caused by environmental stressors like pollution or pesticides.
Finally, they contain enzymes which can help with digestion by breaking down proteins.
Disadvantages of Eating Mushrooms
If you have any medical condition or are taking any medication, you should speak with your doctor before consuming mushrooms.
Mushrooms can be toxic in large amounts. The most common mushroom toxicity is when eating too many of the Death Cap (Amanita phalloides), which can cause kidney failure and death.
The second most common mushroom toxicity is from eating a poisonous Amanita, which can cause liver failure. It's important to know what mushrooms you're eating and how much to consume. NEVER eat mushrooms that aren’t harvested by professionals or approved by health bodies in your country.
Mushrooms may also interact with some medications. Make sure to check the label and talk with your doctor or pharmacist to see if there's anything that could affect your health while you're on mushrooms.
That said, all mushrooms can be eaten in moderation as long as you don’t have any allergies to them.
Healthiest Mushrooms in Australia
1. Shiitake Mushrooms
Shiitake mushrooms are easily the most nutritious type of all mushrooms. They are high in protein (more than any other type of mushrooms), B vitamins, antioxidants, and dietary fiber that promotes gut health and prevents constipation.
These mushrooms also feature a variety of minerals and trace elements, such as iron, copper, selenium, and zinc.
They are also almost entirely water, so they have a very low calorie content. In fact, 100 grams of shiitake mushrooms contains only 19 calories. This makes them a highly nutritious and low-calorie food.
Furthermore, shiitake mushrooms are extremely high in vitamin D. This makes them a perfect food for those who suffer from deficiency or have trouble absorbing vitamin D from the sun. Vitamin D deficiency is a very common problem around the world, so it’s always a good idea to include vitamin D-rich foods in your diet.
2. Portobello Mushrooms
Portobello mushrooms are very similar to the shiitake variety. They are an excellent source of protein and contain many B vitamins, minerals and amino acids.
These mushrooms are particularly high in niacin, riboflavin, pantothenic acid, and selenium.
They are also a good source of vitamin B6, iron, zinc, copper and manganese. Portobello mushrooms are also high in dietary fiber, which helps to keep our digestive system healthy.
These mushrooms contain significant amounts of vitamin D. However, they do not contain as much vitamin D as shiitake mushrooms do. Portobello mushrooms are also a good source of vitamin C, copper, and potassium.
3. Cremini Mushrooms
Cremini mushrooms are very similar to portobello mushrooms. They are also a rich source of B vitamins and minerals like copper, manganese, selenium, and zinc.
Cremini mushrooms are also a good source of vitamin B6, niacin, and pantothenic acid. They contain significant amounts of vitamin C and potassium. Cremini mushrooms also contain a decent amount of iron.
These mushrooms are particularly high in vitamin B6, which is beneficial for our brain and nervous system. It’s also essential for the breakdown of proteins and the production of various amino acids.
4. Chanterelle Mushrooms
Chanterelle mushrooms are very high in vitamin D. They contain nearly three times as much vitamin D as shiitake mushrooms do.
These mushrooms are also a good source of B vitamins and minerals, such as copper, manganese, selenium, and zinc.
Chanterelle mushrooms are particularly high in niacin and pantothenic acid. They are also a good source of vitamin B6 and iron. Chanterelle mushrooms are a good source of potassium as well.
5. Oyster Mushrooms
Oyster mushrooms are a very good source of vitamin D. They contain significantly more vitamin D than any other type of mushroom. Oyster mushrooms are also a good source of B vitamins and minerals, such as copper, manganese, selenium, and zinc. These mushrooms are particularly high in niacin and pantothenic acid. They are also a good source of vitamin B6, iron, and zinc. Oyster mushrooms contain a decent amount of potassium as well.
6. Trumpet or Lion’s Mane Mushrooms
Trumpet mushrooms or Lion’s mane mushrooms are an excellent source of vitamin D. They are also a good source of B vitamins and minerals, such as copper, manganese, selenium, and zinc.
Lion’s mane mushrooms are particularly high in niacin and pantothenic acid. They are also a good source of vitamin B6 and iron. Lion’s mane mushrooms are a good source of potassium as well.
Final Words
Mushrooms are a wonderful source of nutrients. They are particularly high in vitamin D and B vitamins, minerals and amino acids.
These mushrooms also contain significant amounts of vitamin C, copper, and potassium.
Shiitake, Portobello, Cremini, Chanterelle, Oysters, and Lion’s Mane are nutritious types of mushrooms that you can add to your diet to improve your health and prevent disease.