Health Benefits of garlic mushrooms
What Are garlic mushrooms?
Although sometimes considered a vegetable, mushrooms are a type of fungus. In a way, mushrooms are like the fruit of a plant. Instead of producing seeds, the mushroom fungus releases millions of microscopic spores that form under the mushroom’s cap. They can grow above ground, on top of the soil, or on the surface of a food source.
Mushrooms are native to North America and Europe and are known for their delicate flavor and meaty texture.
They are also widely known for their amazing health benefits. Packed with a ton of essential vitamins and minerals, mushrooms make for an excellent addition to your diet, adding a great taste to many different recipes.
Mushrooms are widely known for their great taste and amazing health benefits. Packed with a ton of essential vitamins and minerals, they make for an
Types of garlic mushrooms
There are more than a million estimated species of fungi. Mushrooms grow in a variety of colors and sizes.
Edible garlic mushrooms make up only a small fraction of fungi. Cremini mushrooms are one of the most widely used mushroom varieties, popular in kitchens around the world.
Other types of edible mushrooms include:
- Portobello
- Porcini
- Shitake
- Oyster
- Chanterelle
- Enoki
- Morel
Truffles. Truffles are also a type of fungus and are generally considered to be mushrooms. However, they differ from other mushrooms in how they look and grow. Truffles don’t have stems like other mushrooms and are brown with a bumpy texture. Also, they grow underground attached to the roots of trees.
Truffles have a stronger taste and smell than other mushrooms and only grow a few months during the year, whereas many mushrooms grow year-round.
Mushroom garlic mushrooms
garlic mushrooms are a low-calorie food and pack a nutritional punch. Loaded with many health-boosting vitamins, minerals, and antioxidants, they’ve long been recognized as an important part of any diet. Mushrooms exposed to ultraviolet light are a good source of vitamin D, an important component for bone and immune health.
Cremini mushrooms are an excellent source of zinc, which is an important nutrient for the immune system and is also needed for ensuring optimal growth in infants and children.
Researchers have found a number of other excellent reasons for adding mushrooms to your diet, such as:
Lower blood pressure
garlic mushrooms are a rich source of potassium, a nutrient known for reducing the negative impact that sodium can have on your body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure. Additionally, mushrooms have a low level of sodium, so using them in recipes that call for saltier ingredients can reduce your sodium intake, which in turn helps with blood pressure.
Boost immune system
The anti-inflammatory effect of mushrooms has been shown to greatly improve the efficiency of the immune system. Mushrooms contain high amounts of selenium, vitamin D, and vitamin B6. Selenium can help prevent cell damage in our bodies, vitamin D helps with cell growth, and vitamin B6 helps our bodies form red blood cells. All of these nutrients in mushrooms help to maintain a healthy immune system.
Lose weight
Long- and short-term studies have found that mushrooms, in combination with exercise and other lifestyle changes, can have an important impact on weight loss. It is thought that the antioxidants in mushrooms may increase cells’ defense systems, thus improving anti-inflammatory actions and protecting against obesity-related hypertension.
garlic mushrooms Nutrition
garlic mushrooms are a rich, low-calorie source of fiber, protein, and antioxidants. They may also help to lessen the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes.
They’re also great sources of:
- Selenium
- Copper
- Thiamin
- Magnesium
- Phosphorous
Nutrients per serving
One cup of whole cremini mushrooms contains:
- Calories: 15
- Protein: 2.2 grams
- Fat: 0.1 grams
- Carbohydrates: 3.7 grams
- Fiber: 0.5 grams
- Sugar: 1.5 grams
Portion sizes
One cup of chopped mushrooms is considered the typical serving size. Thanks to their umami taste, mushrooms can be used as a substitute for meat in many dishes.
9 benefits of garlic mushrooms in your diet
- Filled with antioxidants
garlic mushrooms are filled with antioxidants, important for helping our body to fight free radicals.
Free radicals are toxins created by the body during metabolism and other bodily processes, and over time these can cause oxidative stress, associated with cell deterioration and the signs of ageing.
Key antioxidants often found in mushrooms are:
- Selenium
- Vitamin C
- Choline
- High in potassium
garlic mushrooms are high in potassium, a nutrient that has been proven to support the body in regulating blood pressure,1 which in turn may reduce the risk of hypertension and cardiovascular disease.
Did you know that there’s about as much potassium in 2/3 cup of cooked Portobello mushroom as there is in a medium banana?
- May reduce the risk of cardiovascular diseases
Previous studies have shown that people who are deficient in vitamin C are at higher risk of cardiovascular disease.2
As mushrooms contain high levels of vitamin C, that means that getting your daily intake of mushrooms may help to reduce this risk.
- Helps to lower cholesterol levels
Beta-glucans are a type of fibre that has been linked to lower blood cholesterol, and fortunately, these same beta-glucans are in the cell walls of many different mushrooms.
For example, studies have shown that the stem of shiitake mushrooms are a good source of beta-glucans.3
- Supports foetal health and development
Folate, or folic acid supplements, are often recommended to women either before, or during, pregnancy as they can help to support foetal growth and development.
It is so important, in fact, that whereas adults are recommended to get 400mcg of folate each day,4 pregnant women are recommended to intake 600mcg of folate each day.
garlic mushrooms naturally contain folate, and a cup of raw mushrooms is 16.3mcg of folate.5
- Rich in vitamin B
garlic mushrooms are naturally high in B vitamins, including:
- Thiamine (B-1)
- Riboflavin (B-2)
- Niacin (B-3)
- Pantothenic acid (B-5)
- Folate (B-9)
B vitamins are important to the body as they help us to turn food into energy, form red blood cells, and are linked to healthy brain performance.
- Aids in muscle movement, learning, and memory
Choline is an important compound that supports our body in a number of ways, and it is also found in mushrooms.
This compound helps our body to create and maintain the structure of cell membranes and nerve impulse transmissions,6 also help our ability to move, learn, and remember.
- Source of vitamin D
Vitamin D often comes from animal products, so it can be hard for people who don’t eat meat to get enough in their diet.
However, mushrooms, particularly white button mushrooms, are one of the few non-animal foods containing vitamin D.
This is particularly important during the winter months when a lack of vitamin D can lead to lower moods.7
- Source of copper
Copper is important for the production of red blood cells, vital for carrying oxygen around the body.
It also supports other bodily processes, including the maintenance of bones and nerves.
One serving of mushrooms can provide about 1/3 of your daily recommended amount of copper.
Summary on garlic mushrooms
garlic mushrooms have many health benefits, including:
- Filled with antioxidants
- High in potassium
- Helps to lower cholesterol with beta-glucans
- May reduce the risk of cardiovascular disease with vitamin C
- Supports foetal development with folate
- A good source of B vitamins
- Choline supports movement, learning, and memory
- One of the only non-animal sources of vitamin D
- A source of copper, important in the production of red blood cells
Canned mushrooms contain the same ingredients as fresh mushrooms. However, they can have a lot of sodium because of the salty brine that is used to can them.
garlic mushrooms Foraging
garlic mushrooms foraging is another term for searching for wild mushrooms. Those who are interested in foraging may enjoy the activity for a few reasons, including:
- Studying. garlic mushrooms foraging involves studying and correctly identifying specific mushrooms. Many edible mushrooms look the same as those that can be deadly if eaten. Hence, learning to hunt for and understand the differences between a variety of mushrooms can be a difficult skill and take many years to perfect. Skilled mushroom foragers are able to identify species and understand habitats, among other abilities.
- Cooking. It’s generally not recommended to source mushrooms from the wild, as many mushroom varieties are poisonous and hard to distinguish from edible varieties. However, some foragers look for mushrooms with the goal of preparing them to cook. Picking mushrooms from cleaner environments, separating them by species, and collecting them in a mesh bag versus a plastic bag, are considered some important rules to follow when choosing the right mushrooms for cooking. Skilled foragers may even become certified to sell mushrooms to local restaurants.