A dietician revealed the six surprising nutritional benefits of eating mushrooms and why the mushroom should be hailed as a super food.
Jemma O’Hanlon said that not only are mushrooms incredibly versatile in dishes, but they offer good gut health, keep you fuller for longer, eliminate bad breath, and increase vitamin D status when exposed to UV rays.
“Mushrooms are such a versatile way to add flavor to your meals and we now know that there are a number of health benefits associated with eating mushrooms as well,” he said.
He suggested adding a variety of everyday mushrooms in your diet, including Button, Cup, Swiss Brown, Flat and Portobello mushrooms.
“Add them to any meal and they̵
A dietician revealed the six surprising health benefits of eating mushrooms and why the mushroom should be hailed as a super food
In a new study, conducted by Nutrition Research Australia, researchers found that the most commonly eaten mushrooms contain a range of bioactive compounds, found not only in vegetables but also in some meats, whole grains and nuts.
Here, the experts have listed the health benefits of daily mushroom consumption:
Eating mushrooms that have been exposed to sunlight increases vitamin D levels and can be as effective as taking a vitamin D supplement, research has shown.
“To reap the benefits of vitamin D, let the mushrooms tan in the sun with the gills facing up for 15 minutes – it’s an easy trick that multiplies the vitamin D content of the mushrooms up to 10 times,” she said. Mrs. O’Hanlon.
‘You should also use every part of the mushroom in your meals – hats and stems. Many people don’t realize but there is so much goodness in mushroom stems, so don’t waste them. ‘
FULLER FOR LONGER
Mushroom consumption has been linked to increased satiety, reduced hunger, and less food intake during the rest of the day, making mushrooms ideal for a healthy diet and for those watching their weight.
Jemma O’Hanlon said that not only are mushrooms incredibly versatile in dishes, but they offer good gut health, keep you fuller for longer, eliminate bad breath, and boost vitamin D status.
Do you want to keep your intestinal health under control? Mushrooms contain special prebiotics that feed good gut bacteria and can reduce bad breath.
SUPPORT FOR IMMUNITY
Mushrooms are rich in antioxidants, which help fight free radicals and support immune function.
LOWER CANCER RISK
Regular consumption of mushrooms has been associated with a reduction in the risk of ovarian cancer and the progression of prostate cancer.
The cell wall of mushrooms contains beta-glucans, a soluble fiber commonly found in oats that has cholesterol-lowering properties and can increase heart health.
Eating mushrooms that have been exposed to sunlight increases vitamin D levels and can be as effective as taking a vitamin D supplement, research has shown
Why are mushrooms worthy of superfood status?
Dr Flavia Fayet-Moore, CEO of Nutrition Research Australia, who led the analysis, said the results are valid for positioning mushrooms as a true super food.
“Mushrooms are their food kingdom, and research around the world, which has spanned more than 20 years, has given us reason to consider them as such,” he said.
“They are biologically distinct from both plants and animals, but contain unique bioactive compounds found in both categories, making them a valuable food choice for anyone looking to support their health.
‘The body of scientific evidence shows that mushrooms have a remarkable profile of bioactive compounds that can support immunity at the cellular level and positively affect the gut microbiota as well.’
The research published in the October issue of the Journal of Nutritional Biochemistry is the first ever systematic review on the human health benefits of the popular Agaricus Bisporus mushroom variety.
Poke bowl with crispy mushrooms in sesame crust
Preparation / cooking time: 35-40 minutes
Sesame Crusted Mushrooms:
200 g of champignon mushrooms
1/4 cup white sesame seeds
1 tablespoon of black nigella seeds
1/3 cup of panko crumbs
A pinch of sea salt
A pinch of milk
Vegetable oil (for frying)
Poke bowl ingredients:
2 cups of pre-cooked brown rice
1 bunch of broccolini
1/3 cup frozen edamame beans, thawed
1 avocado, sliced
3/4 cup red cabbage, thinly sliced
1 small cucumber, thinly sliced
4-5 radishes, thinly sliced
2 shallots, thinly sliced (white part only)
1 teaspoon of white miso paste
3 tablespoons of mirin
1 teaspoon of peanut butter
1 1/2 tablespoons of vegetable oil
1. In a bowl combine the sesame seeds, nigella seeds, panko crumbs and a pinch of sea salt, stir to combine.
2. In another bowl, beat the egg and a dash of milk together with a fork.
3. Heat a saucepan with a deep side filled with vegetable oil (3cm deep) to frying point (205 ° C). To check if it is at the right temperature, add a pinch of panko crumbs; if the oil is boiling then it is ready.
4. Add the button mushrooms in batches to the beaten egg mixture, then roll them in the sesame / panko crumb mixture until an even coating is obtained.
5. A little at a time, add the mushrooms to the heated oil and fry them, turning them with tongs after the outer crumb turns a crisp golden brown. Remove from the oil and place on a paper towel to absorb excess oil. Repeat the process until all the mushrooms are cooked. It is better to cook them in batches and not overload the saucepan.
6. Blanch the broccolini and edamame in boiling water until the broccolini are cooked and crisp and the edamame has taken on a bright green color. Drain and set aside.
7. To make the dressing combine all the ingredients in a jug, mix well to combine and dissolve any lumps of miso paste.
8. To assemble the poke bowls, start with a pre-cooked brown rice base, then arrange the vegetables on and around the edges of the bowls. Finish by adding the chopped crispy mushrooms to the center and sprinkle the shallot cut into thin slices.
9. Serve with the miso dressing poured over.