5 Things to Know About the Nutritional Benefits of Mushrooms
Mushrooms have a bad rap for being funny-looking. However, nutritionists describe them as a super-food. They have all the health benefits of eating vegetables, plus many of the benefits of grains and meats. If you're looking to improve your health, expand the types of foods you eat, or eat less meat, mushrooms are a good addition to your nutritional plan.
1. Amount of Carbohydrates in Mushrooms
According to the United States Department of Agriculture (USDA), one 18-gram white mushroom has 0.6 grams of carbohydrates. A typical serving size is about 100 grams or 3.5 ounces. If you eat a 100-gram serving of mushrooms, you're getting about 4 grams of carbohydrates. Most of those carbohydrates are from fiber. The fiber in mushrooms is indigestible. It's called chitin. It passes through your body, helping you maintain a healthy colon. Chitin is also found in seafood, particularly crabs and shrimp. However, there aren't allergens in the mushrooms.
2. Protein and Fat in Mushrooms
Mushrooms are a fat-free food. They have 0.6 grams of protein in an 18-gram serving. If you eat a standard 3.5-ounce serving of mushrooms, you'll consume about 4 grams of protein. The matching of protein and carbohydrates make mushrooms a keto-friendly food if you're following a keto diet.
3. Vitamins and Minerals Contained in Mushrooms
Mushrooms are an excellent source of potassium. They contain 57 milligrams of it. Potassium helps your body with fluid balance, muscle contractions, and nerve functions. Mushrooms also contain vitamin D. They are the only significant non-dairy, non-meat source of vitamin D. If you expose mushrooms to sunlight, their outer layers produce more vitamin D. If you have a vitamin D deficiency, you could allow your mushrooms to sit in the sun before eating them. Cooking mushrooms doesn't decrease their vitamin or mineral content. Canned and fresh mushrooms are equally nutritious.
4. Calories in a Serving of Mushrooms
One 18-gram mushroom has 4 calories. If you eat a 3.5-ounce serving of mushrooms, you're consuming about 25 calories. The bulk of the mushrooms fills your stomach, so you'll feel full after eating a serving of them. The umami present in mushrooms makes them a satisfying addition to a meal. They can also be served as the main entree. If you replace something with a lot of calories, such as a hamburger or steak with low-calorie mushrooms,
5. Health Benefits of Eating Mushrooms
Mushrooms contain B vitamins, which give you energy. They're also a good source of riboflavin, which controls hormone levels and nerve functions. Niacin is present in mushrooms. It helps with the production of red blood cells. The pantothenic acid in mushrooms promotes healthy skin and digestive functions. Mushrooms are a good source of selenium, which boosts immune system functions and works as an antioxidant in the body. Antioxidants repair cellular damage. A high-potassium diet reduces your risk of a stroke and heart disease.