Mushrooms: Benefits And Harms

Champignon is the most common mushroom in the world. It is used in the cuisines of many nations and in the signature dishes of famous chefs from different countries. Champignon is one of the few mushrooms that can be grown in special conditions, at home, or on special mushroom farms. The first cultivated champignons appeared in Italy about a thousand years ago, and then, rapidly spreading around the world, the mushrooms came to other countries.

Nutritional value of champignons

A dietary, low-fat product, 100 g of which contains only 27 kcal, canned champignons contain 12 kcal, and boiled champignons contain only 37 kcal. The dish can be consumed by overweight people.

100 grams of champignons contain

  • Proteins 4.3 g.
  • Fats 1.0 g.
  • Carbohydrates 0.1 g.
  • Water 91 g.

Fresh champignons contain vitamins B, D, E, and PP, as well as some minerals, such as potassium, calcium, zinc, selenium, copper and manganese, iron, phosphorus, almost two dozen amino acids, many of which are essential, which enter the body only with food and are not synthesized internally. High-quality, easily digestible protein, which champignons are rich in, is an alternative to meat protein, which is essential for building body cells. Specially grown champignons are environmentally safe, and their contact with environmental pollution is minimal.

Useful properties of champignons

Diabetics can also eat these mushrooms because they contain no sugar or fat. The content of B vitamins in champignons is higher than in fresh vegetables, especially riboflavin (B2) and thiamine, which helps to avoid headaches and migraines. Mushrooms also contain pantothenic acid, which helps relieve fatigue. In addition, these wonderful mushrooms help keep the skin in good condition. Their low-calorie content contributes to a healthy lifestyle and maintaining a toned figure.

Japanese researchers have found that champignons are characterized by a high content of arginine and lysine, which have a positive effect on the development of memory and mental abilities. The ash part of the mushrooms is represented mainly by such elements as phosphorus, potassium, sulfur, calcium, manganese, and magnesium. Among minerals, the main place belongs to phosphorus salts (84 mg per 100 g of dry weight) and potassium (277 mg per 100 g of dry weight). In terms of the content of phosphorus salts, champignons can be equated to fish products.

Selection and storage of champignons

When choosing fresh champignons, you need to pay attention to the appearance of the mushrooms – elastic flesh, stretched skin on the cap, no damage, dark spots, and signs of dryness are the main signs of product freshness. If fresh mushrooms are packed in cling film with water droplets visible, it is better to refrain from buying them.

Store fresh champignons in the refrigerator, in a paper bag or plastic container without a lid. Mushrooms retain their beneficial properties for 5-7 days.

The dangers of fresh champignons

Mushrooms contain fungi, a difficult-to-digest substance that can cause stomach discomfort. Mushroom dishes are not recommended for children, especially those under five.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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