Mushroom: all the properties and health benefits

Mushroom, Agaricus bisporus, It is the most well-known and commercialized mushroom in our country. Its commercial cultivation in Europe began in France in the 17th century.

Today in Spain about 200 million kilos of mushrooms are produced per year, with La Rioja being the main producing area.

mushroom properties

Halfway between the animal and plant worlds, mushrooms contain few carbohydrates, little fiber, minimal fat and little protein (only 2.7 g in a 100 g serving).

Its true wealth lies in the group B vitamins (B2, B3, B1 and folic acid), that cover 45%, 42%, 15% and 18% of the recommended daily needs, increasing the body’s defenses.

abounds in potassium (418 mg in 100 g), which improves fluid retention; It has a good contribution in phosphorus (27%) that favors intellectual activity, as well as in iron, copper and selenium (18% each).

This last mineral has a proven anticancer activity. The mushroom, in addition, is satiating and helps to lose weight.

Mushroom health benefits

prevents cancer

The most interesting advantage of regular consumption of mushrooms is undoubtedly their anti-cancer power.

The latest research suggests that its action on cancer is due to its richness in two fundamental active principles: selenium and certain aromatase inhibitor.

Some studies suggest that mushrooms contain a substance that deactivates aromatase, an enzyme involved in estrogen production that may have carcinogenic effects in postmenopausal women.

At a congress of the American Society of Clinical Oncology, relevant studies were presented on the role of said aromatase as an inhibitor of the growth of metastatic breast cancers.

This inhibition achieves even greater estrogenic destruction than is obtained by removing the ovaries.

The role of selenium as a valuable antioxidant and destroyer of free radicals that attack cells and can end up triggering cancerous processes is known.

In the same way, it works together with vitamin E to eliminate toxic substances and heavy metals accumulated in the body, such as cadmium or lead, from the body.

healthy prostate

Because of its richness in selenium, North American nutrition experts point to the mushroom as adequate food for prostate health, as well as to combat premature aging, arteriosclerosis, rheumatoid arthritis, osteoporosis, infertility or acne.

Boosts the immune system

On the other hand, the mushroom acts, thanks to its beta-glucans (one of the compounds that make up its fiber, along with chitin) as an immune system enhancer.

In fact, it bears great similarities with Chinese mushrooms considered healing, such as shiitake, used since ancient times for its ability to regenerate cells.

Currently it has been found that this type of fungi increase the production of interferon, which is used for the remission of diseases such as AIDS for its valuable antiviral properties.

Likewise, the dietary fiber of mushrooms is beneficial for the prevention of intestinal ailments, including colon cancer, and has a very appropriate satiating effect for weight loss regimens.

The mushroom in the kitchen

Due to its delicate flavor, its peculiar texture and the fact that it is relatively easy to grow, the mushroom is an ingredient used more and more profusely in the kitchen.

The smaller mushrooms are ideal for using in refreshing salads or for making sauces. They can also be included whole in meat or vegetarian stews.

Medium specimens can be prepared fried or grilled, preferably sliced, while the larger ones are ideal for filling vegetables or lasagna or for use on skewers.

Mushrooms give very good results as tortilla and tart ingredients, or as a base for vegetable pates.

And, of course, they are excellent simply fried in a good olive oil with a little garlic and parsley. They go well with almost all vegetables and grains, especially rice and bulgur, and go very well with pasta.

At the time of purchase

It is advisable to choose white mushrooms, with the cap tightly closed and very attached to the foot, Well, if it separates easily, it is a symptom of poor quality and freshness.

Its consistency should be hard and show a soft fuzz on the surface. Canned mushrooms do not have the same properties as fresh mushrooms, since their nutrients and active principles have been diluted in the hot water in which they have been packaged, and they also contain additives.