Amazing Properties of Mushrooms: A Nutritionist Explains Why it is so Important to Eat Them

Don’t let their small size fool you: mushrooms are capable of real miracles.

There are many discussions about the positive and negative effects of mushrooms. Inna Vasylyk, a nutritionist, healthy lifestyle consultant, and mentor set out to dispel all the myths and tell interesting facts.

On her Instagram page, the expert talked about the beneficial properties of mushrooms and shared the results of her research. She argues that this product has great nutritional value, so you should not be afraid of it, but feel free to include it in your daily diet.

Why mushrooms are good for you

The National Center for Statistics and Health in the United States conducted a study on mushroom consumption. It involved 10,000 children aged 9 to 18. Every day, they consumed 84 grams of oyster mushrooms, or a mixture of porcini mushrooms and mushrooms, in a 1:1 ratio.

The results of the study were simply amazing, as they proved that mushroom consumption fills the body with useful elements, including

  • fiber 5 – 6%;
  • copper 24 – 32%;
  • phosphorus 6%;
  • potassium 12 – 14%;
  • selenium 13 – 14%;
  • zinc 5 – 6%;
  • vitamins B1 (4.07%), B2 (13 – 15%), B3 (13 – 14%), B6 (4.64%);
  • choline 5 – 6%;
  • iron 2.32%;
  • folate 3.66%.

Despite the high content of nutrients, the consumption of mushrooms does not affect the calorie content of the dish, the content of carbohydrates, saturated fat, and sodium.

Useful properties of mushrooms

  • Among the benefits of eating mushrooms is the high content of beta-glucan, a fiber that can protect against cancer and have a positive effect on the body. In addition, it helps to reduce LDL cholesterol (which is considered harmful), triglycerides, and sugar. This type of fiber also makes you feel fuller for longer.
  • Mushrooms contain bioactive phytonutrients and antioxidants, namely ergothioneine and glutathione. It is worth remembering that they are responsible for the health of your cells and effectively fight inflammation.
  • Mushrooms are also beneficial for their high protein content, which provides the body with essential amino acids, and glutamic acid, which gives mushrooms their umami flavor. It is this flavor that is identified with the taste of meat or protein. So this product will be especially useful for those who eat a plant-based diet.

Nutritionist Inna Vasylyk recommends focusing on the following types of mushrooms: oyster mushrooms, champignons, chanterelles, porcini mushrooms, Chinese reishi, shiitake, Japanese maitake, and heritage.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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