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Mushrooms are low in calories and very nutritious, and may have several health benefits due to the presence of B vitamins, antioxidants and fibers, in addition to being an excellent source of proteins. For this reason, mushrooms are widely used by vegetarian people as a source of protein when there is no meat consumption, for example.
Thus, due to their composition, mushrooms can help regulate blood sugar levels, preventing the development of type 2 diabetes, controlling cholesterol levels, improving bone health and strengthening the immune system, for example.
There are several types of mushrooms that, due to the composition of different nutrients, can have different benefits, in addition to being able to be consumed in different ways. The types of mushrooms best known and consumed on a daily basis are champignon, shimeji, shtitake, funghi secchi and portobello.
Champignon
Main benefits of mushrooms
Mushrooms are rich in B vitamins, mainly B2, B3 and B5, vitamin C, minerals such as selenium, copper and potassium, in addition to containing beta-glucans, which are soluble fibers. Thus, mushrooms can have several health benefits, the main ones being:
- It helps in the weight loss process, since it is an important source of proteins, it has few calories and fat, besides being rich in water, fibers and minerals;
- Prevents heart disease, as they are rich in antioxidants, such as selenium, mainly, in addition to B vitamins, which work to promote heart health. In addition, the beta-glucan present in mushrooms is responsible for regulating cholesterol levels, thus preventing the formation of atheromatous plaques and cardiac complications;
- It improves the functioning of the immune system, as they are rich in important nutrients such as vitamin B complex and selenium;
- Prevents cancer, as it is rich in antioxidants and has anti-inflammatory properties;
- Prevents the development of type 2 diabetes, since beta-glucan also works by regulating circulating blood glucose levels;
- Improves the functioning of the digestive system, as it is rich in niacin;
- Improves bone health, as it is rich in copper, vitamin D and phosphorus;
- Prevents the development of anemia, as they have vitamin B2 and copper in their composition, which act directly on the formation of red blood cells, in addition to iron, which has a direct impact on the transport of oxygen to the body.
- Maintains the health of the nervous system, as it is rich in potassium, copper, and vitamin B5, which directly influence the activity of the nervous system.
Mushrooms can be prepared grilled, fried, roasted or sautéed, and can be included in various recipes such as salads, pasta, sauces and pizzas.
Shiitake
Types of Mushrooms
The following are the 5 main types of mushrooms and their characteristics:
1. Champignon
Champignon is the best known and most used type of mushroom, and is also known as paris mushroom. This type of mushroom is rich in vitamins B5 and B12, phosphorus, calcium and beta-glucan-like fibers, which help control cholesterol and prevent intestinal diseases.
2. Shimeji
Shimeji is one of the most tasty mushrooms in cooking, and can be prepared quickly, just with a stew in butter or oil. It is rich in phosphorus, magnesium, vitamin B3 and potassium, making it a great ally in controlling blood pressure.
3. Shiitake
In Brazil, it is more common to find shiitake in its dehydrated form, and it is necessary to add hot water in the preparation so that it rehydrates and becomes soft. Shiitake is dark brown in color and is widely used in preparations such as soups, sauces and pasta dishes.
4. Funghi secchi
Secchi funghi is any dehydrated mushroom, usually rich in potassium, calcium, phosphorus, magnesium, zinc, sodium, B vitamins and vitamin C.
To use them in cooking, wash the mushrooms in water and soak them in warm water for about 30 minutes to hydrate. Once hydrated, the mushrooms must be squeezed to remove excess water and the remaining dark liquid from hydration can be used to make sauces.
5. Portobello or brown champignon
Portobello is the most mature champignon, usually having a darker color and a larger size. It has a mild flavor and its texture is similar to that of meat, being widely used in vegetarian dishes. This type of mushroom is rich in vitamins B2 and B3, and can be prepared cooked, grilled or sautéed.
shimeji
Nutritional information
The following table provides nutritional information for 100 g of the main types of mushrooms:
Nutrient | Champignon | Shiitake | shimeji | Funghi secchi |
Energy | 25 kcal | 34.5 kcal | 16.8 kcal | 284 kcal |
Carbohydrate | 4.66 g | 4.4 g | 1.7 g | 73 g |
Protein | 2.1 g | 3.1 g | 2.5 g | 9.25 g |
Fat | 0.4 g | 0.5 g | 0 g | 0.7 g |
Fibers | 1.3 g | 3.8 g | 1.12 g | 70 g |
Iron | 1.24 mg | 0.4 mg | 0.1 mg | 5.88 mg |
Phosphor | 104 mg | 0 mg | 0 mg | 184 mg |