The mushroom, Agaricus bisporus, It is the most well-known and commercialized mushroom in our country. Its commercial cultivation in Europe began in France in the 17th century.
Today in Spain about 200 million kilos of mushrooms are produced per year, with La Rioja being the main producing area.
Mushroom properties
Halfway between the animal and plant worlds, mushrooms contain few carbohydrates, little fibre, minimal fat and little protein (only 2.7 g in a 100 g serving).
Its true wealth lies in the vitamins of group B (B2, B3, B1 and folic acid), that cover 45%, 42%, 15% and 18% of the recommended daily needs, increasing the body’s defenses.
Abounds in potassium (418 mg in 100 g), which improves fluid retention; It has a good supply of phosphorus (27%) that promotes intellectual activity, as well as iron, copper and selenium (18% each).
This last mineral exerts proven anti-cancer activity. Mushrooms are also satiating and help you lose weight.
Health benefits of mushrooms
Prevents cancer
The most interesting advantage of regular consumption of mushrooms is undoubtedly their anti-cancer power.
The latest research suggests that its action on cancer is due to its richness in two fundamental active ingredients: selenium and certain aromatase inhibitor.
Some studies suggest that mushrooms contain a substance that deactivates aromatase, an enzyme involved in the production of estrogen that can have carcinogenic effects in postmenopausal women.
At a meeting of the American Society of Clinical Oncology, relevant studies were presented on the role of said aromatase as an inhibitor of the growth of breast cancers with metastasis.
This inhibition achieves greater estrogen destruction even than that obtained by removing the ovaries.
The role of selenium is known as a valuable antioxidant and destroyer of free radicals that attack cells and can end up triggering cancer processes.
Likewise, it acts together with vitamin E to eliminate toxic substances and heavy metals accumulated in the body, such as cadmium or lead, from the body.
healthy prostate
Due to this richness in selenium, North American nutrition experts point to mushrooms as suitable food for prostate health, as well as to combat premature aging, arteriosclerosis, rheumatoid arthritis, osteoporosis, infertility or acne.
Boosts the immune system
On the other hand, the mushroom acts, thanks to its beta-glucans (one of the compounds that make up its fiber, along with chitin) as an immune system enhancer.
In fact, it has great similarities with Chinese mushrooms considered healing, such as shiitake, used since ancient times for its ability to regenerate cells.
Currently it has been found that this type of fungi increase the production of interferon, which is used for the remission of diseases such as AIDS due to its valuable antiviral properties.
Likewise, the dietary fiber in mushrooms is beneficial for the prevention of intestinal ailments, including colon cancer, and has a satiating effect that is very appropriate for weight loss regimens.
The mushroom in the kitchen
Due to its delicate flavor, its peculiar texture and the fact that it is relatively easy to grow, the mushroom is an ingredient used with increasing profusion in cooking.
The smallest mushrooms are ideal for using in refreshing salads or for making sauces. They can also be included whole in meat or vegetarian stews.
Medium specimens can be prepared fried or grilled, preferably cut into sheets, while the larger ones are ideal for filling vegetables or lasagna or for using on skewers.
Mushrooms give very good results as ingredients for omelettes and cakes, or as a base for vegetable pates.
And, of course, they are excellent simply fried in good olive oil with a little garlic and parsley. They combine well with almost all vegetables and cereals, especially rice and bulgur, and they make very good crumbs with pasta.
At the time of purchase
It is advisable to choose white mushrooms, with the cap tightly closed and very attached to the foot, Because if it separates easily it is a sign of poor quality and freshness.
Its consistency should be hard and show a soft fluff on the surface. Canned mushrooms do not have the same properties as fresh mushrooms, since their nutrients and active ingredients have been diluted in the hot water in which they have been packaged, and they also contain additives.