Mushrooms are a nutritious part of a diet rich in whole plant foods. Not only are they good sources of vitamins such as the B vitamins niacin and riboflavin plus vitamin D, they are also rich in antioxidants and a phytonutrient knew as beta glucan.
Spanish researchers have recently learned that mushrooms appear to be even better for you nutritionally when cooked, especially by microwaving or grilling.
The study utilized four of the most commonly consumed types of mushrooms – the white button mushroom, shiitake, oyster mushrooms and King oyster mushrooms. Four different types of cooking methods were studied – frying, boiling, grilling and microwaving.
Beta glucans are polysaccharides found in the cell walls of fungi such as mushrooms. They have been found beneficial for reducing cholesterol levels and for boosting the immune system. Beta glucans also have anticarcinogenic properties which can impede cancerous tumor growth.
Two important antioxidant compounds found in mushrooms include ergothioneine (which helps to prevent oxidative damage to our DNA) and Selenium (a mineral that plays a key role in metabolism).
When buying mushrooms, look for those that are firm and plumb and avoid those that look as though they have been sitting for too long (for example, they have slimy wet spots on them). Store loose mushrooms in the refrigerator in a loosely closed paper bag. If mushrooms are purchased pre-packaged from the grocery, they can be stored in their packaging in the fridge for 3 to 7 days.
Mushrooms can be enjoyed many different ways. Grilled, Portobellos make a great meat substitute as a “burger”. Smaller mushrooms can be sautéed in a small amount of oil along with onions for a side dish. You can even add mushrooms to soup – yes, the hot water may cause some leaching of the vitamins (as noted before), but if you will be drinking the broth, you will still get the positive nutritional benefits!