After the abundant summer rains, the mushroom season opens in the forests of half of Spain with the collection of the main species, which will see their value increased in the greengrocers given their status as a gastronomic delicacy highly appreciated in some areas of the country. In the article Ten curiosities of mushrooms that you may not know, we explain the particular evolutionary situation of these beings, halfway between animals and plants.
But beyond being an ingredient in some of the noblest dishes, mushrooms have a high nutritional and health value due to the different substances and components they provide and their effects on our metabolism. Here are ten benefits of eating mushrooms, although they occur more in the consumption of wild mushrooms than in those grown industrially.
They provide insoluble fibre
Indeed, lignin is one of the main ingredients in mushrooms, with 2.5 grams per 100 grams, where most of it is water. It is a woody fibre of relative biological value for the microbiota but very good as an entrainment fibre to clean the intestinal tract and its ability to swell and give consistency to the bolus. To learn more, we recommend Eight reasons to reintroduce insoluble fibre into our diet.
They have a high satiating power
This ability of lignin to retain water and swell in the stomach increases the feeling of a full stomach after eating mushrooms and makes us not want to eat so much that we are more frugal and thus control caloric intake preventing obesity. On the satiating power, we recommend: Seven foods to monitor weight without resorting to miracle diets.
They contain antioxidant elements
A 2007 study published in the Journal of Nutrition highlighted the role of the amino acid protein, present in mushroom protein, as a powerful antioxidant with a strong presence in wild mushrooms, although not so much in industrial ones. The study also highlighted that this role gave it an interesting preventive role against different types of tumours.
They have a low caloric value
As already explained, its highest percentage is water, and they barely add 4 grams per 100 carbohydrates. Their caloric power is 25 Kcal, making them a perfect accompaniment to all kinds of dishes or even alone when we have exceeded the recommended daily caloric intake but are hungry.
They provide essential vitamins and minerals
According to the Spanish Heart Foundation, which recommends them as a key element in the fight against cardiovascular diseases, mushrooms are rich in iron, phosphorus, iodine, magnesium, selenium, calcium, potassium, zinc, as well as vitamin A and vitamins of the group B (specifically B1, B2, B3), as well as C and vitamin D that self-synthesizes in sunlight, just like humans. Although their version, the D3, seems not to be as effective as the D2 if it can help. It also stands out for its low sodium content, which is why it positively affects blood pressure, although this disappears when they are salted.
With the arrival of autumn, one of the most characteristic jewels of nature appears at this time of year: mushrooms. At the beginning of this new season, in September and October, it is very common to see hundreds of people roaming the fields, valleys and forests of all Spain looking for chanterelles, mushrooms and champignons, which, although they can be consumed throughout the year, They are in the best conditions on these dates. Of course, when collecting them, you must be very careful with poisonous species, which can easily be confused with normal species.
Mushrooms are true gastronomic delicacies for many people, and it is very common to see them in the most exquisite dishes around the world. In addition, if they are seasonal, their price is usually quite affordable, and they can be used to prepare numerous recipes and combinations. Mushrooms are an important source of high-quality plant protein, they are considered highly alkalizing, and they also contain many minerals, such as selenium, phosphorus, zinc, and potassium.
Likewise, they are rich in B vitamins (B1, B2, B3, B5, B6, B8, B9), all of their essential nutrients for the proper functioning of the body. These foods also contain a large amount of water (between 80 and 90% of its composition) and are low in carbohydrates, calories, and fat. Apart from being delicious, they are highly recommended in any diet, even on slimming and weight loss diets. For many centuries, some types of mushrooms have been considered medicinal foods in the East. This is the case of the reishi, maitake and shiitake varieties, which have incredible health properties, such as stimulating the immune system and improving blood circulation. Some studies also claim that they can cure diseases such as cancer. The good reputation of this type of mushroom has caused their consumption to skyrocket around the world in recent years.
Do you want to know all the incredible health benefits that mushrooms have? Read on to discover its properties!
In addition to their flavour, they have many other nutritional properties that are beneficial to health: low in fat, high in protein, rich in fibre… In summary, mushrooms are excellent food and suitable for most people. Learn a little more about them and how to include them in your diet.
With the arrival of autumn and the rains, mushrooms become the protagonists in markets and on the menu of many restaurants. But beyond its uses and gastronomic value, mushrooms are a very healthy food that should be included in the diet. There are plenty of reasons: they are rich in iron, phosphorus, iodine, magnesium, selenium, calcium, potassium, zinc, vitamins A, and vitamins of group B (specifically B1, B2, B3) C and D. It is a food rich in water, without fat, with high-quality protein and fibre, in short, a very healthy food. According to the Spanish Nutrition Foundation, the composition per 100 grams of the edible portion is as follows:
Kilocalories 25 Proteins 1.8 Carbohydrates 4 Fibre 2.5 Cholesterol 0
Recommendations before buying and consuming them
Their high fibre content makes them a food that is difficult to digest, so it is better to consume them in small quantities and at mealtime. Buy only mushrooms that are traded on regulated markets. Make sure they are well packaged and identified. Choose the ones that are not stained, wrinkled, or sticky.
A good proposal to take them to your table
As an ingredient in a dish or as a garnish, A la plancha is varied when preparing the mushrooms. In our recipe book, we propose a bowl of delicious rice with mushrooms as a first course, and also, we teach you how to prepare some original rolls of sole with ham and second mushrooms: