Mushrooms: Properties, Uses, and Contraindications

Rich in fiber and low in calories and fat, a source of minerals and vitamins B and D, mushrooms offer numerous health benefits thanks to their nutritional content and bioactive properties. They promote bowel regularity and cardiovascular health, strengthen the immune system, and have antioxidant and anti-inflammatory properties. They also act as a true natural antibiotic.

Index of topics

Nutritional values

Mushrooms, in general, have a low calorie value, while they are rich in other nutrients. Here are the nutritional values per 100 grams.

23 calories
0,2 grams of lipids
0,32 grams of potassium
3,7 grams of protein
100 milligrams of phosphorus
13 milligrams of magnesium
6 milligrams of calcium
5 milligrams of sodium

Properties and benefits

Mushrooms are a food rich in nutrients that are important for our health. Thanks to the presence of proteins and important minerals such as phosphorus, potassium, and selenium, they can strengthen our immune system. So, take advantage of enjoying mushrooms, especially during the season when the transition from summer to autumn and the rather unstable temperatures can bring with them. cough e coldBut that's not all: mushrooms also contain B vitamins and antioxidants that can fight aging and are a true ally of the cardiovascular system. The presence of insoluble fiber allows mushrooms to counteract the accumulation of bad cholesterol in the blood, providing the body with valuable assistance in preventing circulatory problems.

What are mushrooms good for?

The mushrooms they are good for our body even for some specific activities. In particular:

They're a good source of lysine and tryptophan, two essential amino acids that support healthy skin, hair, nails, bones, and cartilage, as well as mood.
They contain lovastatin, a substance beneficial for its ability to inhibit the formation of LDL cholesterol, the “bad” one, and thus help reduce its levels in the blood.
Thanks to the B vitamins they support mood.
They help regulate blood pressure, thanks to the presence of potassium
They're low in calories and high in water and fiber, making them recommended for weight-loss diets.

How many mushrooms can you eat per week?

Even though it is a light food, with few calories, it is important not to overdo the consumption of mushrooms. maximum recommended dose is 80 grams, twice a week. No more than that, otherwise you run the risk of some form of poisoning. And that's no small amount, as mushrooms generally pair well with both pasta and meat. So, 80 grams is a significant amount.

When not to eat mushrooms

The cellular part of fungi contains chitin, a nitrogenous polysaccharoid that also makes up the exoskeleton of insects and the shell of crustaceans. This component makes mushrooms difficult to digest and not recommended for those suffering from liver problems. Thus, it is preferable to avoid them for debilitated elderly people and they are absolutely forbidden for children under six years old, who still lack the necessary enzymes.

Mushroom picking

A food to be brought to the table often, therefore, especially during this period when, in the mountain areas, it is possible to collect the different varieties of fresh mushrooms. However, it is essential to know and be able to perfectly distinguish the different varieties and have the collected mushrooms checked by the Mycological Inspectorates of the Local Health Authorities To determine whether they're edible or not, there are many different varieties of poisonous mushrooms, which are therefore dangerous to your health. If you're looking for porcini mushrooms, remember that they're the most common.

How to cook dried mushrooms

As an alternative to fresh mushrooms, You can also find dried mushrooms on the market that need to be rehydrated in water before proceeding with the various preparations.Proceed as follows: fill a pot with water, bring to a boil, then add the mushrooms and let them soak for about 5 minutes, or until they've doubled in size. For the rest Here you can find a collection of recipes, all made with mushrooms. Be careful not to reheat them in the microwave.

Mushroom of immortality

Il ganoderma lucidum, better known as reishi, or even “mushroom of immortality” is considered the healthiest of all, a true concentrate of beneficial characteristics. reishi It has been used in Chinese medicine for thousands of years, and although it originates from Asia, it also grows in Italy. It is easily recognized by its bright red color and woody consistency. Among its benefits: it lowers blood pressure. cholesterol “bad”, regulates blood pressure and reduces inflammation. But first of all it strengthens the immune system: hence the nickname “mushroom of immortality”.

Controindicazioni

Aside from the risk of poisoning, which requires careful avoidance of any mushrooms that aren't food-safe, mushrooms contain chitin and other compounds that are difficult for some people to digest. They can also cause gastric problems: bloating, gas, and abdominal pain. Eating mushrooms in excessive quantities can overload the digestive system or increase exposure to toxic residues, if present. Some species require prolonged cooking to eliminate heat-labile toxins. Finally, mushrooms collected in polluted places (near busy roads, industrial areas, contaminated land) should be avoided as they can accumulate heavy metals, pesticides, and nicotine.

Mushrooms: properties, uses, and contraindications