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).
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.
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)
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.