Do you have any idea about the nutrition facts of white button mushrooms? What amazing health benefits does it provide? Let us see some interesting information.
The nutritional value of these mushrooms depends upon the variety they belong to. There are two basic varieties of mushrooms – white mushroom and brown mushroom. White mushroom contain almost no fat and have less calories compared to other varieties. But their flavor is mild and they are very versatile. Brown mushrooms have slightly lower protein content than white ones but they offer more fiber and source of vitamin D. They are also rich in minerals and antioxidants.
There are several varieties of white button mushrooms available in the market. These include Portabella, Crimini, Shiitake, Omelet, Burdock, and Enoki Mushrooms. Depending upon the variety, they differ in shape, size, texture, color, taste and nutrients. For those who are looking for a healthier choice, white mushrooms are preferred over brown ones.
White button mushrooms are the most commonly eaten one globally. They are easy to cook with few steps and have many uses. It can be eaten alone or used as appetizer. You may even use them as an ingredient in salads, eggs, soups and pasta dishes. White mushrooms are available from mid-spring to early fall season. The fresh ones can be stored at room temperature for up to 2 weeks. However, if wrapped well, they keep longer storage time at refrigerator.
Nutrients provided by White button mushrooms:
1) Vitamin K: This vitamin helps maintain healthy bones and blood. The best way to get this vitamin is through eating food containing high amount of phylloquinone (vitamin K2). So, eat foods that are rich in vegetables and green leafy vegetables. Foods such as broccoli, kale and spinach are excellent sources of vitamin K2.
2) Calcium: Eating foods rich in calcium help build strong teeth and bones. Milk products like yogurt and cheese are great sources of calcium. Other good options to consume calcium include soybeans, almonds and dairy products. If you do not want milk products because of various reasons, choose tofu instead. Tofu contains almost 100 percent of the recommended daily intake of calcium.
3) Iron: People with iron deficiency usually experience weakness and fatigue. Consuming beans, red meat and spinach will increase your body\\\’s ability to absorb iron. Iron is vital for building strong muscles.
4) Zinc: Zinc is needed for growth development, immune system health and digestion. Whole grain cereals and nuts are good sources of zinc. Some studies suggest that people who regularly eat fish tend to stay away from heart problems and diabetes. Fish also has plenty of omega-3 fatty acids which protect against inflammation. Omega-3 fatty acid levels are higher in oily fish compared to lean fish.
5) Magnesium: Magnesium is essential for energy production in our cells. Magnesium is present in dark, leafy greens such as collard greens, Swiss chard, turnip greens and mustard greens.
How To Cook White Button Mushroom?
You must know how to cook mushrooms properly so that it does not lose its nutrient values. Here are some quick cooking tips shared by experts on www.myhomedietarycouncil.com:
• Remove stems of mushrooms. Reserve the stems for soup base.
• Rinse mushrooms under cold water. Dry mushroom thoroughly before sauteing with oil or stir frying. If you add salt to mushrooms, it will make them tough.
• To reduce gas formation during cooking, mix lemon juice wi
th water and add to boiling pot of hot sauce. Add mushrooms after 5 minutes.
• For added flavor and texture, toss mushrooms into a steamer basket and steam for about 10-15 min. Season with herbs; top with melted butter. Serve over noodles or rice or combine with pasta sauce.
Do white mushrooms contain B12?
B12 is required for babies, pregnant women and adults over 50 years old. B12 is found naturally in animal foods like beef liver or pork liver, but it can’t be produced in the human body. Fortunately, there are several types of vegetarian foods that contain B12:
• Brewer’s yeast
To find out whether they have B12, read labels – look for “microcystin lysine” on the label. These items should only contain 0.05% per serving.
Are mushrooms safe for diabetics?
According to the USDA Dietary Guidelines for Americans 2010, vegetarians including those who enjoy eating mushrooms can get all the nutrients and vitamins they need without consuming any animal products. Fruits, vegetables and whole grains provide antioxidants and fiber, while legumes (peas, lentils, etc.) supply protein and dietary fiber. Diabetic patients should consult their physician first for advice on what type of diet is best suited for them.
What\\\’s the difference between white and brown mushrooms?
Brown mushrooms have a lot more moisture than white mushrooms. Brown mushrooms have less calories but more fat and sodium than white mushrooms. In fact, the calorie count for 1 cup of raw white mushrooms is 84.7 calories, whereas 1 cup of cooked brown mushrooms adds 123 calories. So, if you prefer to consume white mushrooms instead of brown, use your judgment when choosing what types of food to prepare.
Is it true that mushrooms are high in cholesterol?
Mushrooms do contain cholesterol, but it is mostly unsaturated fat. Cholesterol is an important component of cell membranes and plays a role in hormone production. It is also necessary for proper brain function. The American Heart Association recommends limiting total intake of cholesterol to 300 milligrams per day.
Is it true mushrooms are good for weight loss?
Yes, mushrooms are rich in fiber which helps control appetite and keeps you feeling full longer. They are low in calories and contain no saturated fats. As mentioned above, they are very nutritious and packed with vitamin D.
Can I eat mushrooms every day?
Yes, as long as you keep in mind the following guidelines:
• Eat at least one ounce of fresh mushrooms daily
• Choose varieties such as shiitake, portobello, cremini, oyster, enoki, maitake and chestnut
• Avoid canned mushrooms because they often contain preservatives
• Cook mushrooms until tender before adding to recipes
• Use mushrooms in soups, salads, stir fry dishes, casseroles and stews
• Add mushrooms to sandwich spreads, dips and sauces
• Try marinated mushrooms for a tasty appetizer
How many servings of mushrooms should I eat each week?
The recommended amount of mushrooms is about 2 ounces per person per day. This includes ½-inch slices from medium sized mushrooms. If you want to increase your consumption of mushrooms, try using larger pieces or even whole mushrooms.
What is the best way to cook mushrooms?
Cooking methods depend on the type of mushrooms being used. For example, sautéed mushrooms are typically prepared by cooking sliced mushrooms in oil or butter over medium heat for 5 minutes. Then add salt and pepper to taste. Mushrooms may be steamed, microwaved, grilled, broiled, roasted or baked. When baking mushrooms, make sure to allow enough time so they don\\\’t dry out.
Are there any health benefits of mushroom associated with eating mushrooms?
Mushrooms are considered a superfood because they are loaded with nutrients and minerals. They are high in potassium, iron, zinc, calcium, copper, manganese, selenium, niacin and vitamins B6 and C.
Do mushrooms help prevent cancer?
According to research conducted by the National Cancer Institute (NCI), certain types of mushroom can help reduce the risk of some cancers and other chronic disease. These include the following:
• Astragalus: This herb has been shown to inhibit tumor growth in animal studies.
• Ganoderma lucidum: Studies suggest this fungus may slow down the spread of breast cancer cells.
• Reishi: This mushroom extract has been found to have anti-cancer properties in mice.
• Cordyceps: This mushroom has been linked to lower rates of colon cancer in Asian populations.
• Maitake: This mushroom has been shown to protect against prostate cancer in men.
• Shiitake: This mushroom has shown promise in reducing the risk of lung cancer.
• Turkey Tail: This mushroom has been studied for its ability to fight leukemia.
• White Button: This mushroom has been found to improve immune function and boost the body\\\’s natural killer cell activity.
Is it safe to consume mushrooms if I am pregnant?
Yes, but only under the supervision of a healthcare professional. Some mushrooms can cause allergic reactions in people who are sensitive to them. It is important that pregnant women avoid consuming any mushrooms unless they know their reaction to these foods.
Can I take mushrooms during pregnancy?
Yes, but only under the advice of a doctor. There is no evidence that eating mushrooms while pregnant will harm the baby. However, pregnant women should not eat more than two cups of cooked mushrooms per week.
Can I drink alcohol when taking mushrooms?
No, drinking alcohol can interfere with the absorption of other medications such as antibiotics.
How do I store mushrooms?
Store mushrooms at room temperature in an airtight container away from direct sunlight. Do not refrigerate mushrooms.