A dietitian has revealed six amazing nutritional benefits of eating mushrooms – and why the fungus can be considered a superfood.
Gemma O’Hanlon said that mushrooms are the only versatile versatile in recipes, it gives good gut health, keeps you full longer, eliminates bad breath and enhances vitamin D status when exposed to UV light.
‘Mushrooms are a versatile way to add flavor to your food, and we now know that there are many health benefits associated with eating mushrooms.’
He suggested adding Include a variety of mushrooms in your daily diet, including Button, Cup, Swiss Brown, Flat and Portobello mushrooms.
‘Add them to any meal and they’ll promote it, think soups, stews, risottos, bolognese, pizza too,’ he said.
A dietitian has revealed six amazing health benefits of eating mushrooms – and why can fungi be considered a superfood?
In a new study conducted by Nutrition Research Australia, researchers found that the most commonly used mushrooms contain bioactive compounds, which are found not only in vegetables, but also in some meats, whole grains and nuts.
Here, experts list the health benefits of eating mushrooms daily:
Vitamin D
Research shows that eating mushrooms exposed to sunlight increases the amount of vitamin D – and it can be just as effective as taking vitamin D supplements, research shows.
‘To get the vitamin D reward, put your mushrooms in the sun for 15 minutes with gills – it’s a simple trick that increases the vitamin D content of mushrooms by up to 10 times,’ said O’Hanlon.
‘You should also use every piece of mushroom in your meal-caps and stalks. A lot of people don’t realize it but there are a lot of deities in the mushroom stalks, so don’t waste it. ‘
Long for long
Eating mushrooms is associated with increased feelings of fullness, decreased appetite and reduced intake of food during the rest of the day, making mushrooms ideal for those who are looking for a healthy diet and weight.
Gemma O’Hanlon said that only mushrooms are incredibly versatile in recipes, they give good gut health, keep you full longer, eliminate bad breath and increase vitamin D status.
Gut health
Want to check your gut health? Mushrooms contain special prebiotics that feed your good gut bacteria, and can reduce bad breath.
Immunity support
Mushrooms are rich in antioxidants, which help fight free radicals and support immune function.
Low cancer risk
Regular consumption of mushrooms is associated with a reduction in the risk of ovarian cancer and the progression of prostate cancer.
Beta benefits
The cell wall of mushrooms contains beta-glucans, the soluble fiber commonly found in oats, which has cholesterol-lowering properties and promotes heart health.
Eating mushrooms exposed to sunlight increases the amount of vitamin D – and it can be just as effective as taking vitamin D supplements, research shows.
Why do mushrooms qualify for superfood status?
Dr Flavia Fayette-Moore, CEO of Nutrition Research Australia, which led the analysis, said the results make a strong case for putting mushrooms as real superfoods.
“Mushrooms are their own food kingdom and research from around the world, spanning more than 20 years, has given us reason to believe so.”
‘Although it is biologically different for both plants and animals, there are unique bioactive compounds found in both categories, making it a valuable food choice for anyone looking to support their health.
‘The body of scientific evidence shows that mushrooms have a significant profile of bioactive compounds that can support immunity at the cellular level and also have a positive effect on intestinal microbiota.’
The research, published in the October issue of the journal Nutf Nutritional Biochemistry, is the first systematic review of the human health benefits of the Agricus bisporus mushroom variety.
Crispy sesame-crested mushroom poke bowl
Prep / cooking time: 35-40 minutes
Serve: 2
Set
Sesame-crusted mushrooms:
200g button mushrooms
1/4 cup white sesame
1 tablespoon black nigella seeds
1/3 cup panco crumbs
Pinch sea salt
1 egg
Dash of milk
Vegetable oil (for frying)
Bag Bowl Ingredients:
2 cups pre-cooked brown rice
1 bunch broccoli
1/3 cup frozen edameme beans, defrosted
1 avocado, sliced
3/4 cup red cabbage, thinly sliced
1 small cucumber, thinly sliced
4-5 radishes, thinly sliced
2 shallow, thin slices (white part only)
Dressing:
1 tsp White Miso Paste
3 tablespoons marinade
1 tsp peanut butter
1 1/2 teaspoons vegetable oil
Method
1. In a bowl, mix sesame seeds, swallowed seeds, crushed crab crumbs and a pinch of sea salt.
2. Egg and milk fork with a fork in another bowl.
3. Heat a deep deep side saucepan filled with vegetable oil (3 cm) and frying point (205C). To check if it is at the right temperature, add a pinch of panco crumbs; Oil bubbles are ready.
Bat. Add the buttoned mushrooms to the whisked egg mixture, then roll them into the sesame / pancake crumb mixture, until they become a single crumb.
Bat. In the bheshes chess, add the mushrooms to the hot oil and fry, turning the outer crumb to a golden brown color after rubbing it on the joints. Remove the oil and place on a paper towel to absorb any excess oil. Repeat the process until all the mushrooms are cooked. It is better not to cook it in batter and add it to the saucepan.
6. Broccoli in boiling water until cooked and crunchy until broccoli and idamam blam kancho and idamamem turn bright green. Drain and set aside.
7. Stir the dressing well to combine all the ingredients in a small jug, to combine and melt any miso paste lumps.
8. To assemble the poke bowl, start with the base of the pre-cooked brown rice, followed by arranging the vegetables around the top and top of the bowl. Finish with the addition of crispy crumbled mushrooms in the center and sprinkle over thinly sliced shallows.
9. Serve with miso dressing poured on top.
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