It is mushroom season. Therefore, we cannot stop including these ingredients in our usual dishes, but to know their nutritional properties, we analyze the different types of mushrooms that you can find in the market.
In common, all mushrooms have their high water content as well as their richness in minerals and vitamins of the B complex, but also, they have variable amounts of carbohydrates and proteins, as well as fibre.
Likewise, all varieties of mushrooms also share their low-fat content since most do not reach 1% and have a low caloric intake.
In addition to this, all mushrooms and fungi find their best consumption season during these months of the year. Therefore, during the fall, we cannot stop taking advantage of these ingredients in our dishes.
Different types of mushrooms and their properties
Beyond the characteristics mentioned above that all mushrooms and fungi share, we can find different types or varieties on the market, and each one of them has different nutritional properties than others.
Therefore, below we show you the specific qualities of different types of mushrooms:
Portobello is one of my favourite mushrooms, and it belongs to the same family as mushrooms, but it is a more exotic variety. It has a particular brown colour and a considerable size that makes it a natural container for different dishes in the kitchen.
It is characterized by its richness in potassium (it is one of the varieties that concentrates the most of this mineral), and also, its protein content stands out since it exceeds 2 grams when most have an average of 1 gram per 100 grams of the food.
It is ideal for athletes and hypertensive due to its minerals, although we can also include it in light dishes, make them stuffed or as a natural container for other stir-fries, purees or other preparations.
Níscalos: they are very tasty and stand out above all for their fibre content, so they can be the ideal mushrooms when we seek to promote intestinal transit and take care of digestive health.
In addition, of course, they have hydrates and proteins as well as minerals and vitamins. Still, they are characterized by being mushrooms with the highest caloric intake (about 100 Kcal per 100 grams). However, they continue to be a light ingredient, are the ideal variety to prepare energetic dishes, suitable for those looking to gain weight.
Mushrooms: they are the classic white mushrooms that we usually use in different preparations.
In this type of mushroom, its richness in potassium (390 mg per 100 grams) stands out and its high protein content and low caloric intake.
It exceeds 4 grams of protein per 100 grams and only contains 35 Kcal, so they are one of the most advisable varieties for those looking to lose weight while taking care of the health of the body.
Boletus: they are another classic in the kitchen that we usually use relatively frequently, and, like mushrooms, their low energy intake stands out, because in this case, they do not reach 30 Kcal per 100 grams.
Another distinctive feature of boletus is its fibre content, just over 2% and its high water content, so they are highly recommended when we seek to increase the volume of dishes without adding almost all calories.
Chanterelle: in this type of mushroom in particular, in addition to its pleasing shape that can decorate any dish, its content in minerals good for the body such as iron and potassium stands out.
It has around 5 mg of iron per 100 grams and 440 mg of potassium, making it an ideal ingredient to add to dishes for vegans or athletes seeking to eat healthily.
It is also very rich in fibre, so it can easily promote intestinal transit.
You see that although all mushrooms and fungi have beneficial properties and are highly recommended seasonal ingredients to add to dishes, depending on the type and variety of each of them, we can find a different nutritional profile.
Therefore, learning to know the nutritional properties of the different types of mushrooms is key if we want to choose the best option to include in our autumn recipes.
Properties of mushrooms for health
Mushrooms are made up of 80 to 90% water. They are low in calories, about 30 calories per 100g.
Edible mushrooms, gastronomically of a superior category, are particularly important for their bioactive principles with therapeutic properties, especially their beta-glucan content.
Mushrooms do not contain gluten, so they are a portion of suitable food for celiacs.
In general, mushrooms can be considered a good source of vegetable proteins; they are considered alkalizing and are a good source of B vitamins (B1, B2, B3, B5, B6, B8, B9), also tend to have a high content of minerals such as copper, selenium, phosphorus and potassium, and may contain iron and zinc in lesser amounts.
Mushrooms, in general, are good for regulating cholesterol levels and strengthening our immune system.
Many mushrooms contain a natural amino acid called ergothioneine; this substance accumulates in the tissues of animals that consume food that contains it. It could protect against oxidative stress; it is also attributed to anti-inflammatory, neuroprotective and anti-ageing properties. It can also provide benefits for the skin and hair. This amino acid is present in other foods such as legumes, oat bran, and pork offal.
Mushrooms can be difficult to digest, so it is important to chew them very well.
It is known that fungi are capable of producing more than one provitamin D. When exposed to UVB radiation (sun/light), some fungi are capable of producing more than one type of vitamin D (D2, D3 and D4); that is the case of shiitake and thistle mushrooms (according to a study).
Mushrooms are an excellent food to obtain vitamin D, especially for vegans or an additional source of this essential vitamin for humans.
less salt and less meat
Mushrooms are an excellent source of vegetable protein and can replace meat in your dishes. Accompanied by vegetables, rice or other cereals, they are a complete and nutrient-rich dish.
The Japanese say that mushrooms have an umami flavour which is the sixth flavour, sweet, salty, sour, sour, bitter. Fresh, dehydrated or powdered, mushrooms add flavour to dishes and can reduce the amount of salt.
Some mushrooms can be dried and crushed into a powder that can be used as a spice, in the case of trumpets of death.
Like zucchini or squash, Mushrooms are satisfying foods with very few calories, ideal for weight-loss or weight-control diets.
Mushrooms help lower triglycerides and phospholipids (high levels pose a risk to cardiovascular health or pancreatitis). Regular consumption of some mushrooms such as shiitake, maitake increases the fecal excretion of cholesterol.