蘑菇的健康益處

Mushrooms are widely known for their delicious taste and amazing health benefits. They are rich in essential vitamins and minerals and are an excellent supplement to your diet, adding flavor to many different recipes.

Cremini mushrooms are one of the most widely used mushroom varieties and are popular in kitchens all over the world. Many people don't realize that mushrooms, including Cremini mushrooms, are actually a type of fungus. They are native to North America and Europe and are known for their delicate flavor and meat quality.

Health benefits

Mushrooms are a low-calorie food, rich in nutrients. They are rich in many health-promoting vitamins, minerals and antioxidants and have long been considered an important part of any diet. For example, mushrooms exposed to ultraviolet light are a good source of vitamin D, which is an important part of bone and immune health.

Cremini mushrooms are an excellent source of zinc, which is an essential trace element. Zinc is an important nutrient for the immune system and is necessary to ensure optimal growth of infants and children.

In addition, researchers have discovered many other excellent reasons to include mushrooms in the diet, such as:

Lower blood pressure

Mushrooms are rich in potassium, a nutrient known for reducing the negative effects of sodium on the body. Potassium can also reduce blood vessel tension and may help lower blood pressure.

Strengthen the immune system

The anti-inflammatory effects of mushrooms have been proven to greatly increase the efficiency of the immune system. Studies have found that mushrooms help stimulate macrophages in the immune system, enhance their ability to resist foreign bodies, and make you less susceptible to serious diseases.

lose weight

Both long-term weight loss and short-term studies have found that mushrooms combined with exercise and other lifestyle changes can have an important impact on weight loss. For example, after being asked to replace 20% of beef consumption with mushrooms, study participants' BMI and abdominal circumference improved. The antioxidants in mushrooms are also believed to reduce the risk of hypertension and other metabolic disorders.

Nutrition

Mushrooms are a low-calorie source rich in fiber, protein and antioxidants. They can also reduce the risk of serious health problems, such as Alzheimer's disease, heart disease, cancer, and diabetes.

They are also important sources of:

  • selenium
  • copper
  • Thiamine
  • magnesium
  • phosphorus

Nutrients per serving

A cup of crimini mushrooms contains:

  • Calories: 15
  • Protein: 2.2 grams
  • Fat: 0.2g
  • Carbohydrates: 2.3 grams
  • Fiber: 0.7 g
  • Sugar: 1.4 g

Weight

A cup of chopped mushrooms is considered a typical serving size. Due to their umami texture, mushrooms can be used as a meat substitute in many dishes.

How to prepare mushrooms

Mushrooms are almost always easily available in the produce section of any grocery store or health food store. It is not recommended to source them from the wild, as many mushroom varieties are poisonous and difficult to distinguish from edible varieties.

Cremini mushrooms can be eaten raw or cooked, sliced ​​or unsliced. They can be simmered in a pot of water for about 5 minutes until tender, or they can be sautéed in a hot pot. When frying, put the mushrooms in a saucepan, add olive oil, and heat on medium heat for about 8 minutes, stirring often until the edges of the mushrooms are browned.

Chopped mushrooms can be sprinkled raw on your meals to add more texture and flavor. Just make sure to clean them thoroughly first.

Here are some popular ways to add more mushrooms to your diet:

  • Add mushrooms as an ingredient in homemade pizza
  • Sprinkle chopped cremini mushrooms on the salad
  • Cook mushrooms with garlic and butter as a delicious side dish
  • Use mushrooms as ingredients for pasta sauce
  • Mix mushrooms into cooked beef, chicken, or turkey
  • Make Creamy Mushroom Soup
  • Add mushrooms and stir fry with other vegetables
  • Mushrooms and eggs in the morning

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