5 reasons you must have mushrooms in your diet, and how…

Key highlights:

Mushrooms have antioxidant properties, promote heart health, boost immunity, and aid in weight management. 8 tasty ways to incorporate mushrooms into your diet   Check out some amazing mushroom recipes by Dassana’s Veg Recipes! 

Mushrooms are a nutritional powerhouse, providing bioactive compounds that ultimately promote good health. Certain varieties of edible mushrooms prevent diseases and maintain overall well-being and a quality of life. Investigation is still ongoing to explore its therapeutic properties and further benefits [5] [9].  

Therefore, your diet must have a nutritious addition to it. Packed with high fiber, antioxidants, and vitamins, the mushroom is a must-have, especially in winter. With the plenty of benefits it has, you must surely have it. Plus, it keeps you warm too. So, if you haven’t started with mushrooms yet, make sure you do it now.

Here are the 5 reasons why you should have mushrooms-

Source of Vitamin D

Did you know that mushrooms are capable of naturally producing Vitamin D2? Yes, mushrooms, when exposed to sunlight or ultraviolet (UV) during their growth, result in naturally produce Vitamin D2. It is well known that Vitamin D is necessary for bone health, immune function, and the overall well-being of the body, therefore, there is no way you can afford to be deficient in it. Consuming mushrooms can also increase and maintain blood levels of 25-hydroxyvitamin D. It can also provide Vitamin D3 and Vitamin D4 [1]. Hence, mushrooms can be consumed as an additional source of Vitamin D, especially in the winter season, when there is limited sunlight exposure.

Heart health Mushrooms promote good cardiovascular health, proving to be a perfect choice for the heart as they are low in calories, fats as well as cholesterol. Mushrooms have antioxidant, potassium, and fiber content, which largely contributes to the management of blood pressure. Moreover, it reduces the risk of heart disease. With mushrooms, you can have the taste and flavor, along with maintaining heart health [2] [3].

Antioxidant properties Edible mushrooms are known to have antioxidant properties:

It can lower oxidative stress levels, too. During winters, one can have an increase in oxidative stress due to the cold and indoor heating. Your antioxidant defense is boosted upon consumption of mushrooms [4]. Antioxidants help protect the cell from damage, additionally supporting overall health and well-being.

Immune support

Consuming mushrooms can boost your immunity, helping you fight illnesses. Mushroom is a natural source of the mineral selenium, which is vital in the proper functioning of the immune system. Also, mushrooms lead to energy boosts in the body with anti-tumor results. Moreover, promoting gut health and digestion [6]   

Mushrooms modify cytokines within specific cancer models, which affect the disease process. Medicinal mushrooms even improve cancer treatment and the survival of patients[7].

Weight management As mentioned earlier, mushrooms have fewer calories and a comparatively low energy density. The nutritional content in mushrooms is just apt for weight loss and management. Mushrooms have high fiber, which ensures fullness for the stomach and a reduction in the overall calorie intake. Medicinal and edible mushrooms have anti-obesity effects, protecting against related hypertension and dyslipidemia [8]. 

8 ways to add mushrooms to your diet, the tasty way…

Treat yourself with some mushroom delights that are tasty and nutritious (Image source: Freepik) 

When you know plenty of ways you can eat mushrooms, you will hop on to have it. And it's all 'the tasty way' that nobody can deny it. Here are the 8 amazing ways you can have mushrooms in your dishes, and you will never get bored of the taste:

Warm & creamy mushroom soup The tasty and healthy warm and creamy mushroom soup is just all you need for a cold day. Blended with butter, onion, garlic, bay leaves, parsley, and added herbs, the creamy mushroom soup is a delight to the tongue. And the best part is that you have got it in the bowl in just half an hour!

Mushroom spinach omelette Add the mushroom to your breakfast in the form of an omelet. All you have to do is add sautéed mushrooms and spinach to the egg mixture. A wholesome breakfast is ready for the day. Also, it would be a change to the basic omelet that you have usually.

Mushroom-lentil curry or stew  Yes, Indians just want curry, no matter what. The mushroom-lentil curry is just yummy when eaten with tandoori roti or naan. Plus, the benefits of the mushrooms and lentils, you just have to taste them. The tasty, spicy mushroom curry is all you need for a change from all the daily veggies that you have. A plant-based dish, fully rich in iron and protein.

Grilled mushrooms Grillllllll and see the magical taste. You just have to take seasonal mushrooms with herbs and grill them for a perfect snack that is just perfect for the day!

Mushroom-veggie wraps Wrap it up for your winter lunch. You can have mushroom, bell pepper, and hummus in your whole grain wrap for a lunch that is fiber-rich and amazing.

Mushroom stir fry This dish features a mix of vegetables and mushrooms. Stir-fry chopped vegetables like broccoli, bell peppers, and all the others you like, then incorporate mushrooms, and your nutritious blend of veggies is ready.

Mushroom Biryani The classic biryani just needs the presence of mushrooms in it. This has to be a wholesome and so Indian main course. The biryani just has to be the way it is, adding mushrooms to it is the magic. The spice, the onion-garlic touch is worth savoring.

Mushroom cheese chili toast An easy, subtle, and delightful snack. Sautéed mushrooms with green chili laced in butter, and placed on the toasted cheese-enriched bread, is just a treat that you won’t deny.

If you are still searching for some really good mushroom recipes, we have got you the most amazing ones by Dassana’s Veg Recipes: https://www.vegrecipesofindia.com/recipes/mushroom/ 

With this, you know the why and the how of incorporating mushrooms into your diet. Even if you are a vegan, you can opt for many dishes that do not use cheese and butter, and you will have the most nutritious addition to your daily diet. It is comforting, indulgent, and so tasty when you have so many ways to have it. Don’t you miss the benefits!