Mushrooms are more than just a delicious addition to many dishes. They are packed with nutrients and offer a range of health benefits. Often grouped with vegetables, mushrooms are a type of fungus and have been valued for their medicinal properties for centuries. Here are 10 health benefits that highlight why mushrooms are a fantastic superfood.
Benefits
- Rich in nutrients: Mushrooms are a good source of essential vitamins and minerals, including B vitamins, selenium, potassium and copper.
- Immune system booster: The beta-glucans in mushrooms help in stimulating the immune system, enhancing its ability to fight infection.
- Heart health: Certain compounds in mushrooms have been found to help lower cholesterol levels, contributing to heart health.
- Weight management: Low in calories and high in fiber, mushrooms can be a valuable food for weight management and satiety.
- Antioxidant properties: Mushrooms contain antioxidants such as selenium and ergothioneine, which help protect the body from damaging free radicals.
- Diabetes support: Low carbohydrate content and high fiber levels make mushrooms a beneficial food for people managing diabetes.
- Mental health: Some studies suggest that eating mushrooms may lower the risk of cognitive decline.
- Cancer-fighting properties: Certain types of mushrooms have been linked to a reduced risk of certain cancers because of their anti-inflammatory and immune-boosting effects.
- Bone health: Being a source of vitamin D, especially when exposed to sunlight, mushrooms can help maintain strong and healthy bones.
- Gut health: The fiber in mushrooms helps promote a healthy gut and aids digestion.
Chicken and Mushroom Stir-fry
Ingredients
- 1½ lb of chicken breast, thinly sliced
- 2 c mushrooms, mixed variety (e.g., shiitake, button), sliced
- 1 c bell peppers, mixed colors, sliced
- 1 c broccoli florets
- 3 T soy sauce
- 2 cloves garlic, minced
- 1 T ginger, grated
- 2 c brown rice, cooked
Directions
1. Heat a large skillet or wok over medium-high heat. Add a tablespoon of oil.
2. Add the chicken slices and stir-fry until cooked through, about 5 to 7 minutes. Remove and set aside.
3. In the same skillet, add another tablespoon of oil. Sauté garlic and ginger for about 1 minute.
4. Add the bell peppers and broccoli, stir-frying for 3 to 4 minutes until they start to soften.
5. Add the mushrooms and continue to stir-fry for another 2 to 3 minutes.
6. Return the chicken to the skillet. Add soy sauce and combine well.
7. Serve the stir-fry over cooked brown rice.
Nutrition: Calories: 450; Protein: 30g; Fat: 15g; Carbohydrates: 40g; Fiber: 5g
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