Mushrooms that you should incorporate into your diet right now

Mushrooms that you should incorporate into your diet right now

As we mentioned in our post, Nutrients to take care of yourself inside and out, mushrooms are the quintessential autumn food: they provide us with proteins, vitamins of group B and D, phosphorus, iron and potassium And with few calories!

Today we are talking about the Senderina and the Níscalos, very common in Spain, as well as the Shiitake and the Reishi that, of oriental origin, have become fashionable internationally thanks to their properties. Remember, it is very important that if you do not know or do not easily recognize the variety of mushrooms, do not consume them.

Infographic: properties of sending, chanterelles, Shiitake and Reishi

1.The Senderina (Marasmius oreades)

This mushroom is also very frequent in Spain, specifically in meadows and roads, although in each region it has a different name: mushroom of carrerilla, corro, pucheretes, captchas, cinderellas, senderiñas, senderuelas, sendejuelas, culubrujas, Carreras, gusarones, corros of witches, and a long etcetera. Its hat is not very fleshy, but it is appreciated for its sweet taste and the slight smell of almonds. It is normally dehydrated and saved for later consumption as a seasoning for stews, meat or fish. It is also delicious in an omelette or scrambled eggs. It is used for the typical Catalan beef stew with mushrooms, the “fricandó.”

Its high water, protein, and fibre content can help us improve intestinal function, while its minerals contribute to the normal functioning of metabolism and muscle contraction. Its use as a natural antibiotic is currently being studied, but we have not found conclusive results in this regard. It can be confused with Marasmius scorodinius, which is also edible but not as succulent, or with some toxic species of the genus Clitocybe.

2.The Níscalos (Lactarius deliciosus)

The níscalo, also known as robellón, robullón or rovelló, is very tasty. Already its scientific name Lactarius deliciosus indicates it. In fact, in Uruguay, they are called delicious mushrooms. They are very common in the forests of Spain. For their collection, wicker baskets should be used (and not in plastic bags) so that they can continue to spread their spores.

They are very rich in Vitamin B5 or pantothenic acid, and it intervenes in the correct assimilation of proteins, carbohydrates and fats, as well as in other fundamental processes: from the regulation of heartburn and the nervous system to the formation of insulin (which regulates the amount of Blood glucose). Vitamin B5 is used as a support in treatments to combat stress and migraines and control cholesterol levels. The chanterelles also provide a large amount of Calcium, Vitamin B3 and C, iron and fibre, among others. It can be confused with the so-called “false níscalo” or Lactarius terminus, which is included in the list of plants whose public sale has been restricted by the Ministry of Health due to its toxicity.

Even being sure which is the correct variety, we cannot always go to the mountains to pick mushrooms or buy them fresh. An interesting alternative for these cases is to go to Superfoods in powder to add to your favourite recipes. Let’s talk about two other very nutrient-rich mushrooms that we can consume to supplement our diet.

The Shiitake (Lentinus edodes)

This mushroom has been cultivated for centuries in Asia, on chestnut-like trees called Shii, from which the name Shiitake comes, known as the longevity mushroom. Currently, Shiitake is one of the main sources of protein in the diet of the population of several eastern countries, among which Japan and China stand out. Thanks to its properties, today, it is cultivated in many other countries. Their brown hat recognizes them with gray specks and by their scent. We recommend this recipe for Risotto with Shiitake. Spectacular!

It is a good source of amino acids, minerals and vitamins. Specifically, they provide high fibre content in β-D-Glucans and minerals such as Iron, Zinc and Magnesium, and vitamins of group B and D, which contributes to the absorption of Calcium. In traditional oriental medicine, Shiitake is used to improve the circulatory system and prevent and mitigate the effects of colds, viral processes and even stomach upset or headaches. Thus, it has a stimulating action on the immune and digestive systems and cardiovascular benefits and antimicrobial action.

Reishi (Ganoderma lucidum)

Reishi, Ganoderma lucidum, is one of the most widely used mushrooms in traditional Chinese culture and is increasingly known in the West. The name “Ganoderma” comes from the Greek ganos, which means shine, and demos, skin. The name of the species “Lucidum” comes from Latin, and it means bright. Today it is difficult to find it in the natural. It is grown and cultivated mainly artificially, inoculating the fungus in trees such as oak or beech. Unlike Shiitake, Reishi is not usually eaten fresh due to its very bitter taste and hard consistency.

Contains unsaturated fatty acids, Vitamin C, Silicon and Calcium. Reishi also provides different types of beta-glucans that, according to different studies, are natural stimulators of the immune system. Due to its components, Reishi helps increase the body’s resistance to bacteria, parasites and viruses. On the other hand, it contributes to lower blood pressure and cholesterol, inhibiting platelet aggregation, so it can be very useful in preventing circulatory problems.
Although poplar mushrooms are easily distinguished by their characteristic appearance, by the places where they grow, you can get to confuse them with Hypholoma fasciculare (Fries), which is toxic. So be careful!
We are going to know the habitat of this mushroom, its benefits and properties, and some interesting tips if we dare to cultivate them.
Benefits and properties of poplar mushrooms

Like many other species of mushrooms, Poplar mushrooms are highly recommended as they have many benefits and properties.

These are some of the properties of poplar mushrooms:

Their sodium content is very low. Instead, they have a good potassium content, so they help in the elimination of liquids.
One of the important properties of poplar mushrooms is that it contains selenium, which helps prevent cell damage.
Its fibre content helps a good intestinal function.
They are rich in folic acid and vitamin C.
Another of the properties of poplar mushrooms is that they contain very little fat and carbohydrates.
They provide us with the minerals and vitamins of group B.
They provide a good amount of protein.

For all these properties, introducing poplar mushrooms as an ingredient in our dishes is a great idea.

Where do we find them?

It likes to grow in riverbanks and avenues. One detail that characterizes poplar mushrooms can be collected in long seasons beyond the autumn months. The Lombard poplar is where it most bears fruit. They are very prolific and tend to grow in very dense bouquets. This sometimes makes it seem like you have impossible postures to grow.

An important comparative advantage of this species is that as long as the environmental conditions of temperature and humidity continue to be optimal, it can be born in almost any season.

You can take advantage of the trees in your garden to grow these delicious tasting mushrooms. And not only that, but you can also make a pellet or an optimal environment to raise them outside of a plant or tree.

You can also harvest them in prepared media offered by numerous companies that you will easily find online.

What do you think?

Written by starinky

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