Shrooms online Canada come in a variety of shapes, sizes and colors. As a side dish, you can replace the meat as a main dish. Fungi are a favorite of nutrition experts and are rich in vitamins, minerals and other nutrients.
Here's what mushrooms can do for your health and how to include them in your diet.
What is the nutritional value of mushrooms?
Mushrooms are low-carbohydrate, virtually fat-free foods that contain protein. Serving is a raw cup (fist-sized amount) or a cooked 1/2 cup.
They are low in calories and light (only about 15 servings), but are otherwise powerful. Mushrooms contain about 15 vitamins and minerals, including vitamin B6, magnesium folic acid, zinc, and potassium, says Angela Lemond, a dietitian and registered nutritionist and spokesperson for the Academy of Nutrition.
It is also rich in antioxidants such as the anti-inflammatory compounds ergothioneine and selenium. “Mushrooms are the best food to eat if you have mild inflammation such as injury, or if you have autoimmune disorders such as multiple sclerosis, rheumatoid arthritis, or lupus,” says Lemond.
And they are one of the few foods that contain vitamin D, which is important for building strong bones, reducing inflammation and improving immune function. (Mushrooms contain even more vitamin D when exposed to UV light.)
The phytochemicals in mushrooms, or naturally occurring phytochemicals, "seem to be particularly powerful and exhibit some anti-cancer and anti-aging properties," said Brian St, a registered nutritionist and performance nutrition director at Precision Nutrition. .Pierre says.
Are some mushrooms healthier than others?
There are thousands of types of mushrooms, many of which have different nutritional profiles. White mushrooms, which make up about 90% of the mushrooms consumed in the United States, have the highest amount of 300 mg of potassium per serving, and Cremini and Portobello mushrooms have the highest amount of the antioxidant ergothioneine, she says. ..
Oyster mushrooms and shiitake mushrooms have the highest fiber content (2g per serving), and raw Maitake mushrooms and portobelo mushrooms have the highest vitamin D levels, Lemondo said. White mushrooms are also sold with increased vitamin D content.
But after all, any mushroom is a good choice. “The best mushrooms are what you like and will eat the most consistently,” says Saint-Pierre. "They all offer different benefits."
(Before eating, make sure you know how to identify potentially toxic wild mushrooms.)
What is the healthiest way to eat mushrooms?
According to Saint-Pierre, eating or grilling omelets are all good options, and some salads can be sliced ​​raw. "Note what else you can add, such as oil and cheese."
Frying mushrooms in olive oil will soften the mushrooms and make them easier to eat. Try several different varieties to see which one you like best.