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What edible mushrooms are there?
Mushrooms have been a fundamental part of the human diet since ancient times.
Although there are many different species of fresh mushrooms around the world, you probably already know that not all of them can be safely consumed, or we risk food poisoning.
Edible mushrooms, also known as edible fungi, are a food full of flavor and nutritional benefits.
In addition to their nutrient richness, they have a unique flavor that makes them essential ingredients in various cuisines around the world.
But which mushrooms are edible, and which of the edible mushrooms are most widely traded worldwide?
What do we mean by "Edible Mushrooms"?
By definition, mushrooms are the fruiting bodies of fungi, which belong to the Fungi kingdom.
These structures serve as a reproductive organ and are made up of a network of fibers called mycelium, which grows underground or on organic materials.
Edible mushrooms have been used for centuries not only as food but also in traditional medicine for their healing properties.
It is always advisable to purchase edible mushrooms at markets or specialized establishments and make sure to identify them correctly if collected from the wild.
What varieties of edible mushrooms are sold?
There are thousands of edible mushroom species, but some are easier to find in supermarkets than others due to their widespread commercialization. Some of them are:
- Butcher's Button (Agaricus bisporus) Butcher's buttons are the most well-known and consumed mushroom worldwide. They have a mild flavor and can be found fresh, canned, or powdered. Their color varies from white to brown, with the portobello mushroom being a larger, more intensely flavored variety. They are ideal for sauces, salads, soups, and as a side dish for meat dishes.
- Shiitake Mushroom (Lentinula edodes) Native to Asia, the shiitake mushroom is known for its umami (savory) flavor and meaty texture. This mushroom is rich in compounds that may strengthen the immune system and fight certain types of cancer. It is widely used in Japanese and Chinese cuisine, especially in soups, stir-fries, and sushi.
- Oyster Mushroom (Pleurotus ostreatus) You've probably heard of this mushroom if you frequent Chinese restaurants, as it's the mushroom used to make oyster sauce. With its distinctive shell-like shape, the oyster mushroom is prized for its delicate flavor and ability to adapt to a variety of cooking methods. It comes in a variety of colors, including white, gray, and pink. It's ideal for stews, salads, and stir-fries.
- Boletus Edulis (Boletus) This mushroom, also known as the "porcini mushroom," is famous for its dense flesh and earthy flavor. It's very popular in Italian cuisine, especially in sauces and risottos. It can also be dried for use in soups and pasta dishes.
- Oyster Mushroom (Pleurotus eryngii) Similar to the oyster mushroom but with a milder flavor, the oyster mushroom is meatier and has a firmer stem. It's perfect for roasting, sautéing, or using in soups. Its texture is so firm that it can even be used as a meat substitute in vegetarian dishes.
What benefits does incorporating mushrooms into our daily diet bring?
Edible mushrooms are an excellent source of essential nutrients and offer a variety of health benefits. Here are some of the benefits:
- Low in Calories and Fat Mushrooms are very low in calories, making them an excellent ingredient for those seeking to manage their weight or maintain a healthy diet. They are low in fat, which helps maintain a healthy lipid profile.
- Rich in Vitamins and Minerals Mushrooms are a natural source of B vitamins, such as B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid). These vitamins are essential for energy metabolism and the proper functioning of the nervous system. They also contain important minerals such as selenium, potassium, and zinc, which contribute to the health of the immune and cardiovascular systems.
- High in Fiber Mushrooms are an excellent source of dietary fiber, especially soluble and insoluble fiber, which promotes digestion and intestinal transit. Fiber also helps control blood cholesterol levels and reduce the risk of cardiovascular disease.
- Antioxidant Properties Many types of mushrooms, such as shiitake and maitake, contain antioxidants that protect the body's cells from damage caused by free radicals. This may help prevent premature aging and reduce the risk of chronic diseases, such as some types of cancer.
- Immunostimulating Properties Several edible mushrooms, such as reishi and shiitake, are known for their immunostimulating properties. The active compounds present in these mushrooms may help strengthen the immune system, improving the body's response to infections.
How to incorporate edible mushrooms into your diet?
Now that you know the main types of edible mushrooms and the multitude of benefits they can provide, do you want to know how to include them in your recipes?
Edible mushrooms are incredibly versatile and can be incorporated into almost any type of dish. Here are some ideas:
- In soups and broths: Mushrooms add a deep umami flavor to broths and soups.
- In salads: Some mushrooms, such as button mushrooms, can be eaten raw or marinated in fresh salads.
- In pasta dishes: Shiitake and boletus mushrooms are perfect for adding a savory touch to pasta sauces.
- As a side dish or as a main dish: Mushrooms can be roasted, sautéed, or used as a meat substitute in vegetarian dishes.
- Mushroom products: Mushroom products are a perfect option for enjoying the full, concentrated flavor of mushrooms combined with other types of food.
Now you know how to include mushrooms in your meals to enjoy all their benefits and flavor. We recommend eating fresh mushrooms in season to ensure you get all their nutrients and vitamins.
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