Mushrooms are something that is always on the table in our homes. A mushroom curry, a mushroom stew, or a few mushrooms added to fried rice... just thinking about them makes your mouth water, doesn't it? But did you know that mushrooms are not only a delicious dish, but also a superfood that provides our body with many valuable nutrients. So today, let's talk about the big health secrets hidden in these little mushrooms.
What exactly is this mushroom?
Many people think that mushrooms are also vegetables. But mushrooms are actually not plants, they are a type of fungus . Simply put, a mushroom is like a fruit on a tree. Just like a plant produces seeds, the mushroom cap produces millions of tiny spores that are too small to be seen by the naked eye. These are what help new mushrooms grow. Mushrooms can grow on the surface of the ground, in soil, or on other organic matter.
Although it is estimated that there are over a million species of mushrooms worldwide, we only eat a very small number of them.
What are the main types of mushrooms we eat?
There are many different types of mushrooms eaten in our country and around the world. Each one has a different taste, shape, and nutritional value. Let's take a look at some of the most popular types.
| Mushroom type | A brief introduction |
|---|---|
| Button Mushroom (Cremini/Button) | The most popular variety among us in Sri Lanka. It gets its name because it is white, small, and button-like. It can be easily added to any dish. |
| Shiitake | These are a type of mushroom with a slightly dark brown color and a meaty flavor. They are commonly used in Asian dishes. |
| Portobello | Because they are large in size and have a meat-like texture, they are often used as a substitute for meat. |
| Oyster | It gets its name from the shape of an oyster shell. It has a very delicate flavor. |
Truffles: Although truffles are also fungi, they are different from other mushrooms. They grow underground, near the roots of trees. They are also a very fragrant and expensive type of mushroom.
The amazing health benefits of mushrooms for our body
Okay, now let's talk about the most important thing. Mushrooms are a low-calorie, yet highly nutritious food. Let's see what these benefits are.
1. Helps control blood pressure
High blood pressure is a problem that many people face today. Mushrooms are rich in the mineral potassium . This potassium helps to reduce the effects of the sodium (salt) we consume in our food. Simply put, it reduces the tension in our blood vessels and facilitates blood flow. This helps to control blood pressure.
2. Strengthens the immune system
The immune system is our body's army that fights disease. The anti-inflammatory effect of mushrooms increases the efficiency of this system.
- Selenium: Prevents damage to cells in our body.
- Vitamin D: Essential for cell growth.
- Vitamin B6: Helps produce red blood cells.
All of these nutrients work together to strengthen our immune system and reduce the risk of frequent illnesses.
3. Helps in weight loss
Mushrooms are a great food for those trying to lose weight. The reason is that mushrooms are very low in calories and are also rich in fiber and protein. Therefore, eating a few mushrooms reduces hunger and makes you feel full. Also, research has found that the antioxidants in mushrooms help protect against conditions such as high blood pressure that can be caused by obesity.
How nutritious are mushrooms?
Mushrooms are a nutritional powerhouse full of vitamins, minerals, and antioxidants. Mushrooms may also help reduce the risk of serious diseases like Alzheimer's disease, heart disease, cancer, and diabetes.
Just think about the nutritional value of a cup (approximately 70-80 grams) of well-chopped button mushrooms.
| Nutrient section | Size (approximate) |
|---|---|
| Calories | 15 |
| Protein | 2.2 grams |
| Fat | 0.1 grams |
| Carbohydrates | 3.7 grams |
| Fiber | 0.5 grams |
How to add mushrooms to food?
Mushrooms are very easy to add to our meals. Remember, you need to wash and clean the mushrooms thoroughly before cooking.
- You can add raw mushrooms to salads, chopped into small pieces.
- Add some garlic and butter, season to taste, and enjoy as a side dish with your meal.
- Add it to pasta sauce, pizza, or an omelet.
- Make the delicious mushroom curry we always make.
- Mix it with meats like chicken and beef and cook.
If you buy canned mushrooms, the brine used to preserve them can be high in salt (sodium). Therefore, choose mushrooms that are as fresh as possible. If you are using canned mushrooms, rinse them thoroughly with water before using.
Warning: Be extremely careful with wild mushrooms!
This can be very dangerous, so listen carefully. You may have seen mushrooms growing wild in forests, along roadsides, and in grassy fields. It is extremely dangerous to pick and eat these.
The reason is that there are many types of mushrooms that look like edible mushrooms, but are highly poisonous . It is not easy to distinguish them even for experienced people. If you eat a poisonous mushroom, it can cause serious conditions such as kidney failure, liver damage, and even death.
Therefore, never eat unknown mushrooms picked from the wild. Always use only mushrooms purchased from a store and certified as safe to eat.
What to do in an emergency?
If someone accidentally eats a mushroom that is suspected to be poisonous and develops symptoms such as stomach ache, vomiting, or diarrhea, do not delay.
1. Immediately take to the Emergency Treatment Unit (ETU) of the nearest hospital.
2. If possible, take the remaining portion of the mushroom you ate to show the doctor. It will be a great help in treatment.
3. At the same time, it is also very important to call the National Poison Information Centre located at the Colombo National Hospital and seek advice.
Take-Home Message
- Mushrooms are not vegetables, but fungi. But they are very nutritious.
- Mushrooms help control blood pressure, strengthen the immune system, and control body weight.
- Mushrooms are low in calories, making them a great food for those trying to lose weight.
- A delicious side dish that can easily be added to any meal.
- Most importantly: Never eat mushrooms picked from the wild or from unknown places. It can even be life-threatening. Always use mushrooms purchased from a trusted source.
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