Are you a mushroom lover? If so, you must have seen a large, brown mushroom in the shops and supermarkets. These are called "Portabella Mushrooms". Many people like to add them to their meals, but have you ever wondered if they are just a tasty treat, or do they actually have good health benefits for our bodies? Today, let's talk about these delicious portabella mushrooms. What you need to know about them.
What exactly is this portabella mushroom?
First of all, although we think of mushrooms as vegetables, they are not actually vegetables. And they are not animals either. Mushrooms belong to the group of organisms called fungi. This is a very ancient group of organisms on Earth. The mushrooms we eat are the fleshy part of the fungus that produces spores.
Just think, although there are about 300 edible mushroom species in the world, only about 10 are grown commercially. The portabella mushroom is one of them.
It's surprising that the white button mushrooms we all know, the small brown cremini mushrooms, and this large portabella mushroom are all the same species. That is, the species `(Agaricus bisporus)`.
Simply put, these three are like three instances of the same plant.
- Button Mushroom: This is the immature, youngest stage.
- Crimini Mushroom: This is the slightly more mature stage. Some people also call these "baby bellas".
- Portabella Mushroom: This is the most mature, ripe, and largest of the bunch. The cap of a portabella mushroom can be about 6 inches across.
These are grown in a special medium that is a mixture of compost, straw, manure, and soy. In commercial cultivation, this compost is thoroughly pasteurized before the mushrooms are grown, for the safety of consumers.
What are the health benefits of portabella mushrooms?
Portabella mushrooms are not only delicious, but also highly nutritious. Let's look at each of their benefits one by one.
High in nutritional value
Despite their meaty taste, they are very low in fat and calories. 100 grams of raw portabella mushrooms contain only 22 calories and are completely fat-free . This makes them a great alternative to high-calorie foods like meat and cheese for those trying to lose weight.
Here are some of the main nutrients that portabella mushrooms provide to our bodies.
| Feed type | The benefit to the body |
|---|---|
| Types of Vitamin B | Essential for the body's energy production and nervous system function. |
| Phosphorus | Necessary for healthy bones and teeth. |
| Selenium | A powerful antioxidant. Protects the body's cells from damage. |
| Copper | Helps produce red blood cells and maintain a healthy nervous system. |
| Potassium | Important for controlling blood pressure and heart health. |
Additionally, mushrooms are the only non-animal source of vitamin D. However, since mushrooms are often grown in dark places, they do not contain much vitamin D. However, some commercial growers increase the vitamin D content by exposing them to ultraviolet (UV) light.
Anticancer properties
Portabella mushrooms contain non-nutritional but beneficial compounds like polysaccharides, polyphenols, and carotenoids. Animal studies have shown that these may reduce inflammation, act as antioxidants, and help stop the growth and spread of cancer cells.
Good for mental and brain health
Eating mushrooms may help protect our brain health as we age. In particular, it may reduce the risk of developing a condition called mild cognitive impairment (MCI) . Simply put, MCI is a condition in which memory becomes slightly weaker as we age, but is still able to perform daily tasks.
A 2019 study found that people over the age of 60 who ate two or more servings of mushrooms per week had a 52% reduced risk of developing MCI.
Digestive system health
Our intestines are home to a large number of good bacteria that are beneficial to our health. Compounds called polysaccharides in mushrooms act as prebiotics for these good bacteria . This allows these good bacteria to thrive and improve the health of our intestines. Since 70% of our immune system is located in the intestines, eating foods like portabella mushrooms can also help boost our immune system .
How to properly use portabella mushrooms?
To get the most out of these delicious mushrooms, you need to know exactly how to select and store them.
Selection and storage
- When buying mushrooms from the store, choose mushrooms that are firm, fresh, and unblemished . Those that are soft or have spots on the surface may be old.
- Fresh mushrooms spoil quickly, so eat them as soon as possible.
- If you have them in the fridge, store them in the package they came in or in a paper bag .
Very important: Never store fresh mushrooms in an airtight plastic container outside the fridge. Doing so can lead to a very dangerous bacterial poisoning called botulism . This is a serious condition that requires emergency medical treatment. If you suspect something like this, immediately go to the Emergency Treatment Unit (ETU) of the nearest hospital. If you need further information, you can also call the National Poisons Information Centre at the Colombo National Hospital .
Cleaning and cooking
- Wash your hands thoroughly before and after handling mushrooms.
- Before cooking, rinse thoroughly with tap water. There is no need to wash with anything else (like soap).
- Don't wash it beforehand. Moisture can cause it to spoil quickly.
Several gardening methods
Portabella mushrooms can be cooked in a variety of ways.
- Grilled: You can replace the bun on the burger with two grilled portabella mushrooms, or you can use the patty itself.
- Marinate: Add vinegar, olive oil, and a few spices of your choice, leave for about half an hour, then pan-fry in a pan with a little oil.
- Stir-fry: Cut into strips and add to vegetables to make a stir-fry.
- Stuffed: Stuff the mushroom with things like cheese, sun-dried tomatoes, and spinach and bake it in the oven.
So, the next time you see portabella mushrooms at the store, remember that they are not just a snack, but something very valuable for your health.
Take-Home Message
- Portabella mushrooms are a well-ripened, large version of button mushrooms. They are very low in calories and fat.
- Rich in essential nutrients like vitamin B, potassium, and selenium.
- Research has shown many health benefits, such as anti-cancer properties, brain health benefits, and helping to grow beneficial bacteria in the gut.
- Most importantly: Never store fresh mushrooms in an airtight container at room temperature. This can lead to a dangerous poisoning called botulism . If in doubt, seek medical advice immediately.
- Portabella mushrooms are a great choice to add something delicious and nutritious to your diet.
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