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LAVERA STEWART
Editor-in-Chief of the Gym ExpertMushrooms are fungus with nutrients and vitamins! It enhances our immune system and prevents inflammation. But not all of them promote health so you will have to look only for the healthiest mushrooms. You may ask – what are the healthiest mushrooms to eat? Well, we have the information to answer that!
Contents
Advantages of Mushrooms
There are 2000 types of edible Mushrooms. The healthiest mushrooms benefit our health unimaginably! We should eat mushrooms for health.
- Mushrooms lower cholesterols. With phytonutrients, it obstructs the cells from sticking on the walls of blood vessels causing proper blood flow and preventing heart diseases.
- Because of polysaccharides mushrooms prevent cancer and tumor. These healthy mushrooms prevent our cells from damage by DNA.
- Because of dietary fibers, the healthiest mushrooms prevent Type 2 Diabetes. 70 grams of mushrooms provides 1 gram of fiber. It manages blood sugar and prevents diabetes.
Nutrients in Mushrooms
There is no fat or cholesterols in mushrooms. The nutrients in most of the healthiest mushrooms are mentioned below.
- Selenium
- Potassium
- Vitamin D
- Dietary Fiber
- Vitamin B5
- Copper
Protein in Mushrooms
Mushrooms are protein-rich. The healthy mushrooms have 10 to almost 35 % of calories in protein according to USDA Guidelines.
| Mushrooms | Protein (g/100g) |
| White Button | 3.09 |
| Oysters | 3.31 g |
| Porcini | 2.5 |
| Morel | 3.12 |
| Lions Mane | 2.4 |
| Maitake | 1.94 |
Fibre and Sugar Content
Mushrooms have low sugar and high fibre. You will find the highest fibre in Chantarelle Mushrooms.
Mushrooms to Eat
You might ask which mushrooms are healthiest so we gathered for you some information on the most nutritious mushrooms. Let’s take a look at the best mushrooms to eat!
Shiitake
Shiitakes are a rich source of Vitamin D with lentinan which prevents tumors. It promotes heart health by lowering cholesterol. It improves our immune system as it has polysaccharides.
| Nutritional Facts | |
| Serving Size | 100 g |
| Amount Per Serving Calories |
296 |
| % Daily Value | |
| Total Fat 1g | 1% |
| Saturated Fat 0 g | 1% |
| Sodium 13mg | 1% |
| Total Carbohydrate 75g | 27% |
| Dietary Fibre 12 g | 43% |
| Sugar 2.2g | |
| Protein 9.6g | 19% |
| Vitamin D 3.90 mcg | 20% |
| Calcium 11.00 mcg | 1% |
| Iron 1.72 mg | 10% |
| Potassium 1534 mg | 33% |
White Button
These are the best mushrooms to eat. These mushrooms contain polysaccharides which prevents cancer and tumour. It benefits our immune system and prevents Type 2 Diabetes.
| Nutritional Facts | |
| Serving Size | 100 g |
| Amount Per Serving Calories |
22 |
| % Daily Value | |
| Total Fat 0.3g | 0% |
| Saturated Fat 0.1 g | 0% |
| Sodium 5mg | 0% |
| Total Carbohydrate 3.3g | 1% |
| Dietary Fibre 1g | 4% |
| Sugar 2g | |
| Protein 3.1g | 6% |
| Vitamin D 0.20 mcg | 1% |
| Calcium 3.00 mcg | 0% |
| Iron 0.50 mg | 3% |
| Potassium 318 mg | 7% |
Oyster
These healthy mushrooms are enriched with proteins; vitamin B. It has lovastatin which lowers cholesterol. These positively impact our immunity and heart.
| Nutritional Facts | |
| Serving Size | 100 g |
| Amount Per Serving Calories |
33 |
| % Daily Value | |
| Total Fat 0.4g | 1% |
| Saturated Fat 0.1 g | 0% |
| Sodium 18mg | 1% |
| Total Carbohydrate 6.1g | 2% |
| Dietary Fibre 2.3g | 8% |
| Sugar 1g | |
| Protein 3.3g | 7% |
| Vitamin D 0.70 mcg | 4% |
| Calcium 3.00 mcg | 0% |
| Iron 1.33 mg | 7% |
| Potassium 420 mg | 9% |
Porcini
These mushrooms are also called cepes. These are mushrooms for weight loss and are high in antioxidants. It aids our digestion and makes our immune system strong.
| Nutritional Facts | |
| Serving Size | 100 g |
| Amount Per Serving Calories |
346 |
| % Daily Value | |
| Total Fat 0.0g | 0% |
| Saturated Fat 0 g | 0% |
| Trans Fat 0mg | 0% |
| Cholesterol 0mg | 0% |
| Total Carbohydrate 53.8g | 18% |
| Dietary Fibre 15.4g | 62% |
| Sugar 3.08g | |
| Protein 30.8 g | |
| Calcium 1540 mg | |
| Alcohol 0g | |
| Iron 21 mg | |
| Vitamin A 1538mg | |
| Vitamin C 0mg |
Morel
These are wild edible mushrooms. These are mushrooms for weight loss as it just has 31 calories per 100 grams. These are rich in minerals and Vitamin D and B Vitamins.
| Nutritional Facts | |
| Serving Size | 100 g |
| Amount Per Serving Calories |
31 |
| % Daily Value | |
| Total Fat 0.6g | 1% |
| Saturated Fat 0.1 g | 0% |
| Sodium 21mg | 1% |
| Total Carbohydrate 5.1g | 2% |
| Dietary Fibre 2.8g | 10% |
| Sugar 0.6g | |
| Protein 3.1g | 6% |
| Vitamin D 5.10 mcg | 25% |
| Calcium 43.00 mcg | 3% |
| Iron 12.18mg | 68% |
| Potassium 411 mg | 9% |
Famous Medicinal Mushrooms
Lion’s Mane
These are white, large, and shaggy. It protects against dementia, cures mild depression, and damages the nervous system. It keeps our digestion healthy and promotes heart health.
| Nutritional Facts | |
| Serving Size | 100 g |
| Amount Per Serving Calories |
24 |
| Per100 g | |
| Total Fat | 0g |
| Saturated Fat | |
| Sodium | 0g |
| Total Carbohydrate | 3.6g |
| Dietary Fibre | |
| Sugar | |
| Protein | 2.4g |
| Vitamin D | |
| Calcium | |
| Iron | |
| Potassium | 1g |
Maitake
Maitake is wild and has amazing healing benefits. These are enriched in antioxidants, amino acids, fibre, and minerals. Fat and cholesterol-free with low calories.
| Nutritional Facts | |
| Serving Size | 100 g |
| Amount Per Serving Calories |
31 |
| % Daily Value | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0.0 g | 0% |
| Sodium 1mg | 0% |
| Total Carbohydrate 7g | 3% |
| Dietary Fibre 2.7g | 10% |
| Sugar 2.1g | |
| Protein 1.9g | 4% |
| Vitamin D 28.10mcg | 140% |
| Calcium 1.00 mcg | 0% |
| Iron 0.30mg | 2% |
| Potassium 204 mg | 4% |
Turkey Tail
It is available in the compound. This type is enriched in antioxidants and boosts the immune system as it has polysaccharopeptide. It acts as a prebiotic and aids digestion and bowel. It has anti-cancer properties.
| Amount per serving | %DV |
| Turkey Tail supplement 1.5g | 1% |
| Calories | 5% |
| Total Carbohydrate 1g | <1% |
| Vitamin D 2mcg | 10% |
Details on Consuming Mushrooms
Mushrooms grow naturally and wildly. Mushroom poisoning is not rare so be careful. For safety, you can take mushroom powder or mushroom supplements to reap the benefits of mushroom. Here are some precautionary tips.
- Eat the mushrooms which you surely recognize.
- Cook the mushrooms properly. They can also be consumed raw if you’re sure about it.
- Research about deadly mushrooms which are quite similar to the edible ones.
- Don’t consume different types of mushrooms in one go.
Conclusion
If you want to add some superfoods to your diet, you should start with mushrooms. It’s a healthy and delicious vegetable with a meaty texture. There are many types of mushrooms available so go ahead and pick your favorite, and share with us in the comments!
