Mushrooms are common fungi that are tasty and nutritionally beneficial. Taiwanese nutritionist Chang Yi-ting said that mushrooms are rich in polysaccharides that can help fight cancer, lower cholesterol, and enhance immune functions. They are also low in sodium, high in potassium, and a plentiful source of various minerals. Moderate consumption of mushrooms can help to keep blood pressure stable.
Shiitake Mushroom
Vitamin D, polysaccharides, dietary fiber, and selenium are abundant in shiitake mushrooms, which can help lower blood pressure and cholesterol. In addition, the polysaccharide lentinan in shiitake mushrooms has been found to inhibit the growth of cancer cells and improve the activity of immune T cells in animal experiments.French Horn Mushroom
French horn mushrooms are packed with plant-based protein and taste similar to chicken. They are rich in potassium, which helps flush out excess sodium and stabilize blood pressure.Enoki Mushroom
Enoki mushrooms contain a variety of essential amino acids and are rich in fiber and vitamin B1, all of which are essential for metabolizing nutrients and maintaining physical strength. Studies have shown that the arginine in enoki mushrooms can inhibit tumor formation.Oyster Mushroom
Oyster mushrooms are full of B group vitamins and zinc, which help improve immune cells’ activities, and are rich in amino acids that can help repair cells and tissues. Studies have shown that the glycoprotein in oyster mushrooms has anti-cancer effects.Brown Beech Mushroom
Brown beech mushrooms, also known as marmoreal mushrooms, are abundant in selenium, folic acid, and polysaccharides and taste slightly bitter. Selenium is an antioxidant that can significantly inhibit cell oxidation and canceration.Choosing and Cooking With Mushrooms: 3 Recipes
Chang explained that mushrooms cannot independently produce nutrients because they grow on living things. They are parasitically growing on trees or rotted wood. The most common mushrooms, sold in grocery stores, are usually cultivated artificially. Mushrooms grown in soil are freshest, but you must thoroughly remove dirt and other particles before consuming them. Also, look for discoloration or water leakage, which can indicate staleness.Chang pointed out that mushrooms must be fully cooked before eating. However, since folic acid and potassium are water-soluble nutrients, it is not advisable to cook the mushrooms for too long. Boiling and eating mushrooms alone or cooking with other ingredients are good practices.
1. Miso French horn mushrooms
Wash the French horn mushrooms and cut them into pieces. Then dissolve miso in hot water and adjust to the desired concentration. Pour the miso onto the mushrooms, and bake at 200° C (400° F) for 15-20 minutes.2. Scrambled eggs with oyster mushrooms
Wash and cut the oyster mushrooms, lightly stir-fry, and then add eggs and scramble until the eggs are fully cooked. You can add carrots, green onions, and other ingredients according to your preference. Season to taste with salt and black pepper.3. Loofah brown beech mushrooms
Wash and slice the loofah and the brown beach mushrooms, then steam the mushrooms with washed clams. Season with salt to taste. This recipe uses the sweetness of loofah and clams to reduce the bitter taste of brown beech mushrooms. It is a refreshing dish suitable for summer.Chang said that since mushrooms are high in potassium, patients with kidney problems should pay attention to their mineral intake and eat mushrooms in moderation to avoid hyperkalemia. Also, mushrooms have high purine content, so anyone suffering from acute gout attacks or concerned about having this condition should consult a professional nutritionist or doctor.
