Characteristics

Mushrooms are really healthy food. Why are champignons healthy? What can you benefit from eating them regularly?

Champignons should be one of the most important parts of everyday consumption. Regarding their nutrients they can compete with several, more common and popular vegetables and fruits.

A portion of champignons (100 g) does not contain fat (0 g), its carbohydrate content is low (3 g), its glycemic index is also low (GI:2), low in calories but rich in fibre (1 g) and micro elements. Here are some crucial components that can be found in champignons: all types of vitamin B, vitamin D, magnesium, folic acid, vitamin C, iron, phosphor, zinc, potassium, copper, selenium, manganese.

A great advantage of consuming mushrooms is that they are rich in nutrients and they can be part of diabetic people’s diet, as they can be a real help in glycemic control. For people on slimming diets the low energy content can be beneficial.

As for champignons their macronutrient content is medium, but they are extremely rich in potassium (46-49000 mg/kg). Their phosphorus content is also remarkable, in 1 kg of fresh champignons about 10300 mg can be found. As these two elements can be encountered in bigger quantity, but its sodium content is quite low, the consumption of mushrooms is advisable for all age groups. In cultivated champignons some micro elements (iron, zinc manganese, boron) are found in smaller quantity, since the compost does not contain so much of these. However, consuming 100 g of white button mushrooms covers half of the daily selenium needs of an adult.

In mushrooms the following components can be found in big quantity:

- vitamin B for the healthy skin

- phosphorus for the health of the teeth and bones

- potassium for a normal blood pressure

- iron for a healthy hematopoiesis

- selenium , one of the most important antioxidant

Rich in antioxidants

It is a known fact that by destroying human cells, free radicals cause pathological changes, diseases, cancers in the human body. Free radicals are active and aggressive materials that can be produced during the metabolic process, but environment pollution, smoking and the consumption of alcohol also generate them in an excessive way. According to researches we can fight them most effectively with antioxidants. The most well-known antioxidants are certain vitamins and various bright-coloured substances that can be found in red fruits. Besides fruits, mushrooms in general are also rich in antioxidants, which means that with the regular consumption of mushrooms we can do a lot to protect our body. White button mushroom, cultivated in the greatest quantity of all kinds of mushrooms, contains specifically many antioxidants, much more than some vegetables that are anyway considered healthier than mushrooms.

One of the most important antioxidant in mushrooms is selenium. Cultivated white button mushrooms are characterised by a high content of selenium, 100g of mushroom contains 10 μg of it, which can cover 10% of the selenium needs of a human body. Selenium facilitates the protection of cells against some harmful effects caused by free radicals. It also slows the aging process, enhances the immune as well as the hormone system. Moreover, it has a positive effect on the cardiovascular system as well. Chronic selenium deficiency leads to different types of severe diseases. In the case of patients with selenium deficiency, various cardiovascular diseases, arteriosclerosis, low defense against pathogens are common, but it can also cause diabetes and arthritis.In white button mushrooms the antioxidant called ergothionein occurs in the greatest quantity. In the past it was thought that the most important sources of this antioxidant are chicken liver and wheat germ.

In white button mushrooms the amount of ergothionein is four times more than in chicken liver and twelve times more than in wheat germ. Portobello mushrooms contain even more of this antioxidant, and shiitake is considered to be a great source of ergothionein as well. As it has strong antioxidant features, the regular consumption of mushrooms can reduce the risk of chronic diseases. This substance is an efficient remedy for various cancers, besides, it also has antiviral effect and it is known to reduce high blood pressure and regulate the blood sugar of the body. A great benefit of the antioxidant is that it does not fall apart while cooking, which means cooked mushroom dishes are as valuable as the raw ones.

The antioxidant effect of mushrooms is enhanced by various useful molecules as well as tocopherols, flavonoids, carotenoids..

 

Why are they healthy?

First of all it needs to be clarified that mushrooms are not vegetables, not fruits or animals. Due to this their nutritional value, nutrients, components are basically different from those of other fresh food. Average people rarely consume mushrooms, mainly as a speciality, but they can be useful part of any kind of diet. Apart from their low energy content they have countless dietary benefits. According to recent researches consuming mushrooms daily, at least once a day can have great effects on cholesterol level or the immune system. Moreover, mushrooms provide various basic vitamins and minerals for the body, having low calorie content they help maintain our healthy weight.As modern gastronomy states that due to their natural glutamate content mushrooms have the ability to create the fifth taste, the “umami” discovered by Japanese researchers. Because of this feature, dishes prepared from mushrooms need less salt than others. The low salt intake reduces the risk of cardiovascular diseases. Mushrooms are really low in calories, free from cholesterol and practically do not contain any kind of fat. Unlike vegetables they contain much more protein, their carbohydrate content is similar to tomatoes.

Components in 100g champignons:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Shopping and cooking tips

 

Nowadays various types of mushrooms are available to prepare various dishes. Naturally each of them are supposed to be used for different purposes as they may differ in size as well as taste.

The most important thing is that the mushrooms we are buying should be fresh, free from humidity and brown spots and have a dry surface. A fresh champignon is hard, its cap is bright white, or in the case of a brown button mushroom, light brown and silky. If we find tiny black pieces of soil among the mushrooms, it is no problem at all, it can occur that some parts of the casing soil remain on the mushrooms, which is unavoidable while picking. We can get rid of them with a quick wash or careful cleaning.

If we don’t use the mushroom right away, we need to keep them at a cool (2-10°C) and dry place, in paper bags if it’s possible. Mushrooms in paper bags can “breathe” more easily, don’t get wet and preserve their quality longer. It is advisable to prepare them 2-3 days after shopping so that we can avoid their deterioration.

Champignons don’t need peeling. For cleaning the best choice is a dry kitchen brush or a soft towel. First wash the surface of the mushrooms under running water as quickly as possible so that you can get rid of the casing soil then dry them with a paper towel. Do not soak in water, because it makes them soft and brown..