Mushrooms are often labeled a super food and these earthy little fungi definitely live up to their name. Sharing some of the amazing health benefits, along with some delicious mushroom recipes that are perfect for fall and winter.
National Mushroom Month
September is officially national mushroom month and we are fully on board with the celebration. In fact, The New York Times named Mushrooms “Ingredient of the Year” for 2022. Talk about an honor.
Nutritional Benefits of Mushrooms
Mushrooms are low in calorie, very low in sodium and a good source of Selenium, B Vitamins and Copper.
They also have a little bit of fiber and protein.
Health Benefits of Mushrooms
In addition to adding great flavor and texture to many dishes, mushrooms also have multiple health benefits that make them a great addition to your diet.
- Reduced Risk of Cancer
Mushrooms contain an amino acid and antioxidant called ergothioneine that can help prevent or slow cellular damage.
A review of 17 cancer studies indicate that eating just 18 grams of mushrooms everyday may help reduce the risk of cancer.
2. Blood Pressure Control & Heart Health
Excess dietary sodium can cause the body to retain fluid, which can increase blood pressure. Mushrooms can add a savory umami flavor to dishes which decreases the amount of added salt needed for flavor.
Since mushrooms are also free from saturated fat, they can be used to reduce the amount of red meat used in dishes. They have a texture and flavor that is similar to meat. For example, in burgers you can replace half the ground beef with minced mushrooms. This not only reduces the saturated fat but also can help with cholesterol and decreased risk for heart disease.
3. Improve and Protect Brain Health
Mushrooms are a hot topic for research studies that focus on foods that can improve brain health. Eating mushrooms as part of a healthy diet can improve the effects of mild cognitive impairment.
4. Vitamin D
Mushrooms are the only produce that is also a source of Vitamin D. Vitamin D helps your body absorb calcium needed for strong bones.
5. Gut Health
Research indicates that mushrooms can help stimulate the growth of health bacteria in the gut. A balance of gut bacteria can lead to improved digestion, lower rates of inflammation and improved gut health overall.
Mushroom Recipes
There are so many great ways to enjoy mushrooms. We love adding minced mushrooms to burgers, sautéing and enjoying as a side dish or even roasted for delicious veggie recipes.
Some of our favorite mushrooms recipes include –
Amazing Sautéed Garlic Mushrooms
Spinach and Artichoke Stuffed Portobello Mushrooms
Hearty Mushroom Ragu with Polenta
Apple Leek and Mushroom Stuffing
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