Top 7 benefits of mushrooms for your health (recipes included)
12/08/2020 / By Joanne Washburn / Comments
Top 7 benefits of mushrooms for your health (recipes included)

Mushrooms are health food all-stars, popping up in an array of foods from burgers to coffee. From a nutrition perspective, these umbrella-shaped “veggies” from the fungi kingdom certainly live up to the hype.

In addition to being low in calories, mushrooms are also rich in vitamins, minerals and antioxidants. They also come in thousands of varieties, the most common onesbeing cremini, shiitake, portobello, porcini and button.

Mushrooms are right at home in plant-based, keto and paleo diets. But if you miss the taste of meat, try substituting mushrooms for your pork, beef or chicken. Mushrooms’ rich, umami flavor mimics that of meat. You’ll hardly be able to tell the difference!

The many health benefits of mushrooms

Ultimately, any mushroom is a good choice. The best ones are those you’ll enjoy and eat the most consistently. Here’s what mushrooms can do for your health if work them into your regular diet:

  1. Provides B vitamins and vitamin D – Mushrooms give you high amounts of essential B vitamins to keep you on your feet throughout the day. They are also one of the few plant-based foods with vitamin D, which helps keep our bones, teeth and muscles healthy.
  2. Strengthens immune health – Mushrooms are a good source of selenium, an essential trace mineral that stimulates the production of immune cells for better protection against illness. The natural antiviral and antibacterial properties of mushrooms also support your immune system.
  3. Combats inflammation – The powerful antioxidants in mushrooms help combat inflammation. They also protect your cells from damage that could otherwise lead to serious diseases.
  4. Reduces cholesterol – Mushrooms themselves are cholesterol-free. But the great thing about them is that they’re also rich in chitin and beta-glucan. These fibers help lower levels of bad cholesterol, the type of cholesterol associated with heart disease and stroke.
  5. Fights signs of aging – Two antioxidants in mushrooms, ergothioneine and glutathione, work hard to protect your body from stress that causes visible signs of aging. Porcini mushrooms are especially rich in these two antioxidants.
  6. Protects against cancer – Recent studies have shown that mushrooms have protective effects against cancers of the breast, stomach and prostate. For one, mushrooms help slow tumor growth. They can also stop cancer cells from reproducing and spreading.
  7. May help cancer patients – Research suggests that psilocybin, a psychedelic compound found in 200 mushroom varieties, can help cancer patients suffering from anxiety and depression. One study reported that patients who took the compound were more optimistic and felt a deeper connection with people.

Healthy mushroom recipes

Functional or adaptogenic mushrooms like maitake and shiitake can confer all sorts of benefits for your health. But they are also incredibly delicious, lending a rich umami flavor to vegan broths, salad greens and grains.

Here are some healthy mushroom recipes you should add to your meal rotation:

Vegan sauteed mushrooms

Saute some mushrooms for a quick side dish. This pairs well with a grain bowl, a classic green salad or a filling baked potato dish.

Ingredients for 2 servings:

  • 1 pound fresh, firm mushrooms (oyster, cremini or chanterelle)
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons chopped parsley
  • 1 tablespoon minced garlic
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground black pepper

Preparation:

  1. Wipe the mushrooms clean with damp paper towels. Cut them into 1/4 inch-thick slices.
  2. Heat olive oil in a large skillet over medium heat. Saute the mushrooms.
  3. Season with garlic, salt, pepper and thyme.
  4. Cook, stirring often, for 7 minutes or until the mushrooms are tender.
  5. Garnish the mushrooms with chopped parsley. Serve immediately.

Vegan mushroom and lentil meatballs

Looking for a Meatless Monday staple? Look no further than these versatile vegan “meatballs!” They taste just as meaty as the usual beefy meatballs thanks to cremini mushrooms.

Ingredients for 4 servings:

  • 2 garlic cloves, diced
  • 1/2 large onion, diced
  • 1 cup cremini mushrooms
  • 1 cup cooked lentils
  • 1 cup bread crumbs
  • 1/3 cup almond milk
  • 2 tablespoons chia seeds
  • 1 teaspoon coconut oil
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon allspice (nutmeg, cinnamon and clove)

Preparation:

  1. Preheat the oven to 400 F. Heat coconut oil in a skillet and saute onion and garlic for 5 minutes.
  2. Add bread crumbs, allspice, balsamic vinegar, chia seeds and almond milk. Season to taste with salt and pepper. Remove from heat and set aside to cool.
  3. Using a food processor, pulse the lentils and mushrooms until fine. Transfer this to a bowl.
  4. To that same bowl, add the sauteed onion and garlic mixture. Mix until the ingredients are incorporated completely.
  5. Measure out 2 tablespoons of the mixture and roll that into a ball. You should have enough of the mix to create 18 meatballs.
  6. Place the meatballs on a baking sheet lined with parchment paper. Bake for 15–20 minutes or until firm. Serve hot.

Mushrooms pack a powerful punch when it comes to improving your health. Don’t miss out on their nutrients and antioxidants! Incorporate mushrooms into your go-to dishes and try the recipes listed above.

Sources:

HSPH.Harvard.edu

NutraIngredients-USA.com

TreeHugger.com

HealthyRecipesBlogs.com

TheOrganicDietitian.com

100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Related Articles
Comments
comments powered by Disqus

100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Popular articles