Edible white mushroom is one of the most popular and nutritious food that is used all over the world. These mushrooms, also known as button mushrooms, have found a special place in cooking and healthy diets due to their pleasant taste and high nutritional value. In this article to review Mushroom properties We pay edible white. Of course Popular types of mushrooms and special properties of each It is different and the world of mushrooms is not limited to white mushrooms.
Nutritional value of white mushroom
Edible white mushroom is rich in nutrients and at the same time low in calories. 100 grams of white mushrooms have only about 22 calories, so they are a great choice for those looking to lose weight. These mushrooms are good sources of protein, vitamin D, vitamin B2 (riboflavin), Vitamin B3 (niacin), potassium, phosphorus and dietary fiber.
White mushroom nutritional value table
| nutritious | amount | Percent Daily Requirement (DV) |
|---|---|---|
| calories | 22 calories | – |
| total fat | 0.3 grams | 0% |
| Cholesterol | 0 mg | 0% |
| sodium | 5 mg | 0% |
| Potassium | 318 mg | 9% |
| Total carbohydrates | 3.3 grams | 1% |
| Protein | 3.1 grams | 6% |
| Dietary fiber | 1 gram | 4% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 2.1 micrograms | 2% |
| calcium | 3 mg | 0% |
| iron | 0.5 mg | 3% |
The percentage values of the daily requirement are calculated based on a diet of 2,000 calories. The daily amounts you need may be higher or lower depending on your calorie needs.
Table source: USAD
Properties of edible white mushroom
Below we have a look at the best properties of edible white mushrooms:
1. Boosting the immune system
White mushrooms contain strong antioxidants and bioactive compounds such as beta-glucan, which help strengthen the immune system. These compounds can make the body resistant to infections and diseases.
2. Help with heart health
White mushroom does not contain cholesterol and unhealthy fats. The potassium in it helps regulate blood pressure and its dietary fiber reduces bad cholesterol (LDL). These features help prevent cardiovascular diseases.
3. Strengthening bone health
White mushroom is one of the natural sources of vitamin D, which plays an important role in bone health. This vitamin helps in better absorption of calcium and prevents diseases such as osteoporosis.
4. Help control weight
Due to its low calorie and high fiber content, white mushrooms can increase the feeling of satiety and help control weight. Also, the protein in it is very useful for building and maintaining muscles.
5. Improve brain function
White mushrooms contain B vitamins that play a key role in maintaining the health of the nervous system and improving brain function. These vitamins help produce energy in brain cells and prevent memory loss.
6. Anti-cancer properties
White mushroom contains bioactive compounds such as polyphenols and flavonoids that have anti-cancer effects. Research has shown that these compounds can inhibit the growth of cancer cells.
7. Help with digestive health
The fiber in white mushrooms helps to improve the functioning of the digestive system. This fiber increases bowel movement and prevents constipation. Also, white mushrooms contain prebiotic compounds that help the growth of beneficial gut bacteria.
8. Reduce stress and improve sleep
White mushrooms contain a significant amount of vitamin B5 (pantothenic acid), which helps reduce stress and improve sleep quality. This vitamin plays an important role in the production of stress-related hormones.
How to use white mushroom
Edible white mushroom can be used in a variety of ways and can add more flavor and nutritional value to any food. Here are the common ways to consume this mushroom:
1. raw consumption
White mushroom can be used raw in salads. Just wash the mushrooms and cut them into slices. This method fully preserves the natural flavor and nutrients of the mushroom.
2. Cooking and steaming
To preserve the nutritional value of mushrooms, it is better to steam or grill them. In addition to preserving nutrients, these methods also make the taste of mushrooms more delicious.
3. Use in fried foods
White mushroom is used in fried foods such as snacks, mixed rice and sandwiches. But note that consuming too much oil can reduce the benefits of mushrooms.
4. Add to soups and stews
White mushrooms are a great addition to soups and stews. You can add mushrooms whole or chopped to the food to create a mild and delicious taste.
5. Puree and mix in sauces
Pureed white mushrooms can be used as a base for sauces or even baby food. This method is especially suitable for people who do not like the taste of mushrooms alone.
6. Grilling and grilling
One of the popular ways to consume white mushrooms is to grill them with a little olive oil and aromatic spices. This method gives the mushroom a smoky and attractive taste.
7. Preparing omelets and various breakfasts
White mushrooms combined with eggs, spinach and tomatoes create a nutritious and delicious breakfast. This composition is rich in protein and minerals.
Important points about the consumption of white mushrooms
1. washing: Wash the mushrooms with cold water and avoid soaking them in water for a long time so as not to damage their texture.
2. maintenance: Store white mushrooms in the refrigerator and in suitable packaging, such as paper bags or containers with lids. Avoid long-term storage and consume within a few days.
3. Moderate consumption: Consuming too much white mushroom may cause digestive problems in some people. So, use it in moderation.
4. Correct cooking: White mushrooms can be eaten raw, grilled or roasted. Avoid long-term frying with too much oil.
5. quality: Fresh mushrooms should be white or cream in color without brown spots. Avoid buying mushrooms that are slimy or have an unpleasant smell.
Uses of white mushrooms in cooking
White mushroom is used in many dishes due to its mild taste and meaty texture. Some of its uses are:
- Feeds: White mushroom can be used as a main or accompanying ingredient in meat or vegetable dishes.
- pizza: White mushroom is one of the popular ingredients for decorating and flavoring pizza.
- Types of pasta: In pastas, white mushrooms create a great flavor and blend well with sauces.
- Omelets and soups: Adding mushrooms to omelets or soups gives them a different and delicious taste.
- pickle: White mushroom is also used as one of the components of pickles.
Properties of white mushrooms for skin and hair beauty
The properties of edible white mushrooms are not limited to nutritional issues. This mushroom contains antioxidants, vitamin D and various minerals that help the health and beauty of the skin:
- Antioxidants: Reducing the harmful effects of free radicals, preventing premature aging and maintaining the youth and radiance of the skin.
- vitamin D: Helping to produce collagen, increasing skin elasticity and protecting the skin from damage caused by UV rays.
- Strengthen hair roots: Nutrients such as biotin and group B vitamins strengthen hair roots, reduce hair loss and improve hair growth.
- Hair shaft health: Better nutrition of hair follicles and prevention of damage caused by lack of nutrients.
Is white mushroom suitable for diabetes?
Because of its low glycemic index, button mushrooms are an excellent option for people with diabetes:
- Low glycemic index: It controls the blood sugar level and prevents its sudden increase.
- Improve insulin sensitivity: Helping insulin function better in the body and strengthening sugar metabolism.
- Reduce the risk of type diabetes 2: Regular consumption of white mushrooms can reduce the risk of type 2 diabetes and prevent abnormal blood sugar levels.
- Reduce inflammation: White mushrooms help regulate insulin activity and reduce inflammation associated with diabetes.
Healthy but delicious: a miracle White mushroom
Edible white mushroom is one of the healthiest and most useful foods that can be part of your daily diet. Not only do these mushrooms taste great, but they are packed with nutrients and can help improve your overall health. By adding white mushrooms to your diet, benefit from the properties of edible white mushrooms. Of course, apart from its various properties, mushrooms are delicious and eating them gives a great taste.
Source: WebMD and other sources.
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