Nutritional profile of mushrooms
Dr. Ushakiran Sisodia - clinical nutritionist at Nanavati Max Super Speciality Hospital in Mumbai (India) - said that mushrooms are low in calories, rich in fiber, protein and many vitamins and minerals.
In particular, if they are exposed to sunlight, their Vitamin D content can increase significantly.
The following is the general nutritional value of 100g of raw white mushrooms:
Calories - 22 kcal
Total fat - 0.3g
Saturated fat - 0.1g
Sodium - 5mg
Total carbohydrates - 3.3g
Dietary Fiber - 1g
Sugar - 2g
Protein – 3.1g
Vitamin D – 0.2µg (varies depending on sun exposure)
Riboflavin (Vitamin B2) - 0.4mg
Niacin (Vitamin B3) - 3.6mg
Pantothenic acid -1.5mg
Potassium - 318mg
Selenium - 9.3µg
Phosphorus - 86mg
Magnesium - 9mg
Iron - 0.5mg
Dr. Sisodia said that the above nutritional composition can vary depending on the variety and growing conditions of the mushroom.
Notes when eating mushrooms
When eating mushrooms, you need to note the following to ensure health safety:
Choose clean and safe mushrooms: Avoid eating wild mushrooms of unknown origin, as some wild mushrooms can cause poisoning or death if not properly identified. Choose mushrooms that are brightly colored, not bruised or damaged.
Don't eat mushrooms raw: Some mushrooms, especially wild mushrooms, can contain toxins. Even edible mushrooms should be cooked, as raw mushrooms can cause indigestion or mild poisoning.
Identifying Mushrooms Correctly: If you eat wild mushrooms, make sure you are able to identify them correctly or seek advice from an expert. Some mushrooms look similar but can be seriously poisonous.
Don't eat mushrooms that are too old: Fresh mushrooms are very perishable and can grow bacteria or mold if left out for too long. Use mushrooms soon after purchase or store them properly in the refrigerator.
People with digestive problems should be cautious: Mushrooms can cause indigestion for some people, especially those with stomach or intestinal problems.
Control your intake: Mushrooms are a good source of nutrients, but eating too much can cause discomfort, especially to the digestive system. So eat them in moderation.
