mushroom

Fruit and vegetables

mushroom

Mushrooms are divided into two categories: Wild and cultivated

Some of them have beneficial effects on human health, such as dilute the blood, preventing the formation and growth of tumors.

Mushrooms have 80 to 90% water and are very low in calories. They have a small amount of fat and sodium (salt) and 8 to 10% of dietary fiber and are ideal for people who want to control their weight and blood pressure.

A unit mushroom includes 5 medium ones, and supply about 20 to 40 percent of of the copper of bodies. If taken regularly, it reduces the blood pressure and improves immune function.

 Nutrients in 100g raw mushrooms

Energy

13 calories

Protein

2 g

Potassium

320 mg

Copper

1mg

Pantothenic acid (B5)

2mg

Biotin (B7)

12 mg

Folic acid (B9)

44mg

iron

1mg

Niacin (B3)

3mg

Fiber

1g

 

 

 

 

 

 

 

 

 

 

 

 

 Mushrooms are a good source of iron:

Per 100 grams of mushrooms have about one mg of iron. Unlike a lot of vegetarian food, mushrooms have not phytate. Phytate reduces absorption of iron and other minerals in the body. The iron in the mushrooms absorb rapidly.

 Mushrooms are a good source of potassium and copper:

Mushrooms are an excellent source of potassium, which helps to decrease blood pressure and  the risk of heart attack. On average, mushrooms portabella (adjacent image), has more potassium in comparison with a banana or a glass of orange juice.

 Mushrooms are a good source of selenium

Selenium is an antioxidant that works with vitamin E and protects cells from damage by free radicals.   Studies have shown that people who consume the double recommended amount of selenium per day have decreased a 65 percent risk of prostate cancer.

One study on the elderly people showed that men who have low levels of selenium in their blood, compared with those who have high blood selenium levels, 4 to 5 times are more likely to have prostate cancer.

 

More in this category: « Cucumber Pomegranate »

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