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 8 Super Health Benefits of Mushroom

  Last Updated : Oct 26,2018






5/5 stars      1 REVIEW

8 Super Health Benefits of Mushrooms

The chewy texture and neutral flavour of mushroom makes it a wonderful addition to most dishes, both Indian and continental. Right from soups and starters to the main course, mushrooms can be used in lots of dishes. It absorbs flavours well, and works fine with most other ingredients, so you do not have to think twice before tossing some mushrooms into a stir-fry or gravy. You just need to make sure you buy your mushrooms from a good source, and preserve them properly if required to avoid spoilage. Mushrooms, fortunately, are low in calorie but bursting with health benefits. There is a lot to be gained by consuming them… 

1. Low Calorie
One cup of Mushrooms contain only 18 calories and they are excellent for your health. Eat them often without guilt. It will add bulk to your diet and will make you feel fuller. You will feel satiated for a longer period and refrain from eating extra calories. You can try making our Low calorie mushroom recipes like Mushroom and Tomato Snack, Mushroom and Green Peas Curry and Grilled Mushrooms if you want to cut down on extra calories from your diet.

2. Low in Carbs
Mushrooms are extremely low in carbs and therefore do not raise blood glucose levels. One cup of mushrooms have only 3.44 grams of carbs.

3. Low Fat
Mushrooms contain negligible amount of fat i.e. 1 Cup will contain only 0.31 grams of fat. So it is good for weight watchers.

4. Good for Hypertensives
1 Cup of Chopped Mushrooms gives only 2.96 mg of sodium. Therefore it is safe to be consumed by those who have high blood pressure. A low-sodium diet with recipe like Mushroom Brown Rice and Mushroom Soup can also contribute to a decrease in the risk for stroke, heart failure, osteoporosis, and stomach cancer and kidney disease.

5. Reduces Fatigue
The B-vitamins Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. They’re involved in conversion of the macronutrients – Carbohydrates, Proteins and Fats into energy.

6. Diabetic Friendly
Mushrooms has a Glycemic Index of 15 which is very low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Mushrooms have a low GI and hence don't spike your glucose level as they are absorbed slowly. You can try making recipes like Mushroom Capsicum and Paneer Stir fry, Paneer Mushrooms and Capsicum Satay and Mushrooms Baked with Herbs. For diabetics who crave for rice can occasionally include Brown rice recipes like Fenugreek and Mushroom Brown Rice with more of veggies and less of rice.

7. Healthy skin formation 
Being rich in Vitamin B3 (Niacin), it enables healthy skin formation and prevents wrinkles and skin diseases (1).

8. Helps Fight Cancer
Mushrooms are potential cancer-fighters. They contain an active compound called lentinan, which is being used as a treatment for gastric cancer (2). In another study Lentinan along with chemotherapy extended the survival of cancer patients (3).

8-Super-Health-Benefits-of-Mushrooms
 

Nutritional Information for 1 Mushrooms, Button Mushrooms

Nutritional Information for 1 Cup Chopped Mushrooms
One Cup of Chopped Mushrooms is 74 grams.
RDA stands for Recommended Daily Allowance.

18 Calories
1.53 grams of Protein
3.44 grams of Carbs
0.31 grams of Fat

0.33 mg of Vitamin B2, Riboflavin = 30% of RDA (about 1.1 mg)

3.04 mg of Vitamin B3, Niacin = 25.33% of RDA (about 12 mg)

0.31 mg of Vitamin B6, Pyridoxine = 15.50% of RDA (about 2 mg)

76.96 mg of Phosphorus (P) = 12.82% of RDA (about 600 mg)

15.64 mg of Folic Acid (B9) = 7.82% of RDA (about 200 mg)

9.25 mcg of Vitamin K = 7.70 % of RDA (about 120 mcg)

2.59 mg Vitamin C = 6.47% of RDA (about 40 mg)

273.8 mg of Potassium (K) = 5.82% of RDA (about 4,700 mg)

0.07 mg of Vitamin B1, Thiamine = 5.38% of RDA (about 1.2 to 1.5 mg)

0.54 mg of Zinc (Zn) = 4.90% of RDA (about 10 to 12 mg)

0.91 mg of Iron (Fe) = 4.33% of RDA (about 21 mg)

0.96 grams of Fibre = 3.84% of RDA (about 25 grams)

7.4 mg of Magnesium (Mg) = 2.11% of RDA (about 350 mg)

 

Mushroom-Nutritional-Information


Healthy Mushroom Recipes

If you love creamy textured food then Herb Rice with Creamy Mushrooms and Asparagus Sauce is the right recipe for you as it is a blast of flavor and aroma. Stuffed Mushrooms with Spinach is a wonderful nutribite with the goodness of spinach and mushrooms. Tandooori Mushrooms are unbelievably delicious starter and is a low calorie, low fat recipe made with just 1 teaspoon of oil.

Stir Fry Wrap with Mushroom Sauce is healthy and super tasty and can be wonderfully enjoyable by kids. You can prepare Hot Mushroom Tea, a low calorie beverage to refresh and rejuvenate yourself. Spinach Mushroom Sabzi is a unique combination dish which is also rich in Vitamin A and Calcium. Eat it for stronger bones and good vision.

Try our other mushroom recipes from our website and app.

Happy Cooking!!!



health benefits of mushroom khumbh

Flavour, aroma, texture, the Herb Rice with Creamy Mushroom and Asparagus Sauce has it all! Tauntingly aromatic herb rice cooked with parsley and basil, is topped with a tangy yet creamy sauce of mushrooms and asparagus. The topping too has a dash of oregano, which makes this a very herby dish indeed. However, it is interesting to note that the herbs do not overpower the taste, as they are beautifully balanced by the mushrooms, vegetables, tomato puree and fresh cream. Overall, it has a very unique flavour that lovingly lingers in your palate.
2.  
 by Tarla Dalal
Dainty but power-packed tartlets of whole wheat bread are filled with a luscious mixture of mushrooms and onions in a creamy yet low-cal white sauce. This unique white sauce is thickened with whole wheat flour and cauliflower, giving the same delicious flavour and mouth-feel as the original calorie-laden version. The other ingredients like mushroom are also very low on the calorie and carbohydrate counter but add an exciting crunch to the topping. So, go ahead and enjoy one or two of these Creamy Mushroom Tartlets as a relatively guilt-free snack occasionally! Team it up with a bowl of Vegetable and Basil Soup or Vegetable Tortilla Soup and what you get is a satiating mini meal.
3.  
 by Tarla Dalal
You love spinach. You love mushroom. Now we bring them together to give you a specially planned nutri-bite!
 
No reviews
Yum yum, nom nom, unbelievably this delicious starter is made with just a teaspoon of oil! Low-cal, protein-rich mushrooms are cooked in lip-smacking tandoori style. The velvety mushrooms are coated with an aromatic masala and kasuri methi with a little help from low-fat milk, which also adds some calcium to the goodness of this tasty dish. Cooked easily in a non-stick pan, the Tandoori Mushrooms are sure to become the star of your party, with their unbeatable texture and flavour.
A unique salad of roasted mushrooms and crunchy, colourful capsicums, flavoured with peppy herbs and tangy lemon juice. Roasting the mushrooms gives them a brilliant flavour and texture, which makes this salad very different and quite irresistible too. Moreover, mushrooms and capsicum are both low in calories and fat, and rich in fibre, which makes the Roasted Mushroom and Coloured Capsicum Salad a good option for weight-watchers. Indeed, who can say ‘No’ to a dish like this, which is both healthy and fabulously tasty! Serve with Boiled Hakka Noodles and Schezwan Sauce
6.  
 by Tarla Dalal
Wraps are always wonderfully enjoyable! They contain interesting surprises that your palate is sure to enjoy. This Stir Fry Wrap with Mushroom Sauce brings you the magic of wraps in a healthy and super tasty format. While mushrooms are usually stir-fried in loads of oil and used as a stuffing for wraps, here we have made it into a creamy, garlicky sauce, which together with crunchy stir-fried veggies makes a wonderful, low-carb filling for your whole wheat chapati wraps. This satiating snack can be enjoyed occasionally.
If you are watching what you eat then the mushroom and barley soup is ideal. Couple it with whole wheat toast and you have a nutrient-packed, fibre -dense healthy vegan meal ready! Lemon juice and ground pepper add a nice wintery flavour, but if you do want to experiment, go ahead and add different seasonings. What sets this soup apart is the unique combination of flavours: soothing barley and the delicately flavoured mushroom. The result is a wonderful soup bursting with flavours, albeit all mild. You can also try other soup like Masoor Dal and Paneer Soup or Chawli and Beetroot Soup .
Whether you call it a nutritious clear soup, or a refreshing cuppa of tea, this Hot Mushroom Tea is a perfect choice to soothe and rejuvenate yourself for the endless challenges you need to meet every day. Flavoured mildly with pepper, this soup can be prepared quite quickly if you have cleaned and chopped mushrooms on hand. Just remember to cook the mushrooms well in butter till the raw smell vanishes and it turns a tempting brown in colour.
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-cook the mushrooms as they will shrink and lose their nice texture. A range of spices and spice powders come together with ingredients like ginger, garlic, tomatoes and onions to give this dish its remarkable flavour and aroma. Serve it hot with Aloo Paratha , Paneer Kulcha or Naan .
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Reviews

Health Benefits of Mushroom
5
 on 13 Jul 18 11:30 AM


Mushroom has so many nutrient values which is essential for human body, tarla mam has mentioned those in this article. Some of tasty & healthy recipes I tried at home are Palak Mushroom, Roasted Mushroom & Capsicum Salad, Tandoori Mushrooms. All came very good. Earlier I had lots of wrong information regarding cultivation of mushroom. This myth was cleared by my school friend during our friends get-together at his farmhouse, who is in business of mushroom cultivation. In reality its is cultivated in very scientific & hygienic atmosphere. So friends... just go BINDASS for Tarla Dalal''s delicious mushroom recipes.