the benefits of eating MUSHROOMS

Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating MUSHROOMS you will have the following benefits.


Typical serving size:

½ cup, cooked (2
8 oz or 78 g); or ½ cup, raw (1
4 oz or 35 g)


May be poisonous


Heart disease High blood pressure High cholesterol Prostate and breast cancer Immunity Weight gain MUSHROOM FACTS
  • Used in every age and culture as food, mushrooms have also served as medicines and as stimulants or hallucinogens
  • Mushrooms contain a high concentration of glutamic acid—the naturally occurring form of monosodium glutamate (MSG)
    That is why they are great natural flavor enhancers in many dishes! Mushrooms and truffles are fungi, primitive plants that draw their nutrients from the partially decomposed tissues of more complex vegetation, such as trees
    Their cell walls are made of chitin, a cholesterol-lowering dietary fiber
    The common white mushroom was first cultivated by the French more than 300 years ago in abandoned gypsum quarries near Paris, but only recently has it become possible to cultivate a number of other species on a commercial scale
    Thanks to this development, a wide range of mushrooms is now offered by many supermarkets
    Truffles grow underground among the roots of certain oak, hazel, and linden trees
    As a result of overharvesting and deforestation, truffles are now so rare and expensive that only minute shavings are used to flavor dishes
    Attempts to grow them on a commercial scale have been unsuccessful so far

    Health Benefits

    Supports heart health
    Mushrooms are one of the best plant-based sources of niacin: Studies have shown that niacin can help reduce the risk of heart disease and atherosclerosis
    Three ounces (85 g) of portobello mushrooms provide almost 20% of the daily niacin requirement
    The same-size serving of white mushrooms provides 17%, while shiitakes yield 6%
    Lowers cholesterol and blood pressure
    All mushrooms contain good amounts of potassium, which can have a positive effect in lowering blood pressure, and a substance called eritadenine, which helps lower cholesterol by promoting cholesterol excretion
    In addition, tree-ear mushrooms, used in many Chinese dishes, inhibit blood clotting and are thought to lower cholesterol
    Protects against cancers of the breast and prostate
    Portobello and white mushrooms are good sources of selenium
    Selenium may help prevent prostate cancer—it is known to work with vitamin E to clean up the free radicals that damage cells
    The Baltimore Longitudinal Study of Aging found that men with the lowest levels of selenium in their blood were four to five times more likely to have prostate cancer than men with high selenium levels
    Additionally, mushrooms are rich in disease- fighting phytochemicals, and eating them regularly has been linked to a lower risk of breast cancer in Chinese and Korean women, according to studies
    Supports the immune system
    Japanese studies have shown that certain mushrooms may favorably influence the immune system, with potential benefits in fighting cancer, infections, and such auto- immune diseases as rheumatoid arthritis and lupus
    This effect may be related to the high content of glutamic acid, an amino acid that seems to be instrumental in fighting infections, among other immune functions
    Shiitake mushrooms contain lentinan, a phytochemical that may help boost immune activity,


    Keep color with lemon juice When preparing mushrooms, retain their color by squeezing a little lemon juice
    Helps cut calories
    Extremely low in calories (a half cup contains only 10), mushrooms are virtually fat-free and a valuable source of dietary fiber

    Health Risks

    Can be poisonous
    Many common species of wild mushrooms produce toxins that are quickly lethal whether eaten raw or cooked
    Because there is no feature that distinguishes dangerous mushrooms, and poisonous varieties often closely resemble edible ones, never gather or eat wild mushrooms unless a mushroom expert has identified them as safe
    Additionally, some wild mushrooms, although safe to eat on their own, can be deadly when consumed with alcohol


  • Make soup with sautéed mushrooms, broth, diced tomatoes, garlic, and rosemary
  • Stuff baked mushroom caps with chunks of chicken sausage
  • Spoon jarred truffle paste over scrambled eggs and chives

    Buying Tip

  • When buying mushrooms, look for firm buttons with no bruises
    All mushrooms are handpicked but bruise easily
    Handle them carefully
  • Look for size: Flavor develops as the mushrooms grow, so the largest of any variety have the most flavor

    Storing Tips

  • Place mushrooms in paper bags and store in the vegetable crisper of the refrigerator
    Do not store mushrooms in cling wrap or plastic
  • Five days should be the maximum storage time in the refrigerator
  • Rinse mushrooms only just before using them, but do not peel them or remove the stalks—the skin is where the nutrients are
    Simply slice, quarter, or chop with the skins on