Understand Why You Should Eat Mushroom

Mushrooms are foods widely used mainly by vegetarians, and bring advantages such as its ease of use and its high content of proteins, fibers and minerals.

There are several types of edible mushrooms, and all can be embedded in diets to lose weight because they have few calories and are very nutritious. Its main health benefits are:

1. Help to lose weight, because they have few calories and little fat;
2. Fight constipation as they are rich in water and fiber;
3. Increase satiety, due to its fiber content;
4. Strengthen the immune system by being rich in important nutrients like vitamin B complex and selenium;
5. Improve bone health by containing vitamin D and phosphorus;
6. Prevent anemia due to iron and vitamin B complex;
7. Prevent diseases such as cancer, being rich in antioxidants and having anti-inflammatory properties;
8. Help control cholesterol and high blood pressure by being rich in beta glucan, a soluble fiber that helps against heart disease.

Mushrooms can be prepared grilled, fried, baked or sauteed, and can be included in various recipes like salads, pasta, sauces and pizzas. See also the benefits of Reishi mushroom, which is widely used to treat liver diseases.

Types of Mushrooms

The following are the top 5 types of mushrooms and their characteristics:

1. Champignon

Champignon is the best known and most used type of mushroom, also known as mushroom paris. It is rich in vitamin B5 and B12, phosphorus and beta-glucan fibers, which help control cholesterol and prevent intestinal diseases.

2. Shimeji

Shimeji is one of the tastiest mushrooms in cooking, and can be prepared quickly with just a stew in butter or olive oil. It is rich in phosphorus, magnesium, vitamin B3 and potassium, being a great ally in controlling blood pressure.

3. Shiitake

In Brazil, it is more common to find shiitake in its dehydrated form, it is necessary to add hot water in the preparation so that it re-hydrates and becomes soft. It has a dark brown color and is widely used in preparations such as soups, sauces and pasta accompaniment.

4. Funghi secchi

Funghi secchi is any dehydrated mushroom, and is usually rich in potassium, calcium, phosphorus, magnesium, zinc, sodium, B vitamins and vitamin C.

To use them in cooking, you should wash the mushrooms in water and soak them in warm water for about 30 minutes to moisturize. Once hydrated, one should squeeze the mushrooms to remove excess water and the dark liquids left over from the hydration can be used to make sauces.

5. Portobello or brown champignon

The portobello is the most mature champignon, usually having a darker color and a larger size. It has a mild taste and its texture is similar to that of the meat, being very used in vegetarian dishes. It is rich in vitamins B2 and B3, and can be prepared cooked, broiled or braised.

Nutritional information

The following table gives the nutritional information for 100 g of mushrooms:

To help with diet, here's how to make a mushroom salad to lose weight.