Mushrooms are one such example; a best-kept secret to make any diet possible thanks to their flavor, value, nutrition and versatility. Mushrooms have emerged as a nutritional powerhouse providing B-vitamins, antioxidants and vitamin D.
Research has proven that maitake, reishi, and shiitake mushrooms have anti-cancer properties. These mushrooms also are known to reduce inflammatory disease and assist in lowering blood pressure and cholesterol. Some other benefits of mushrooms include:
- Weight management: Preliminary research suggests increasing intake of low-energy density-foods (meaning few calories given the volume of food), specifically mushrooms, in place of high-energy-density foods, like lean ground beef, can be an effective method for reducing daily energy and fat intake while still feeling full and satiated after the meal. Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium.
- Vitamin D: Mushrooms are the only fruit or vegetable with vitamin D. The top three selling mushroom varieties (button, crimini and portabella) have vitamin D ranging from 1 to 97 percent of the Daily Value (400 IU) per raw 84 gram serving. Scientists are currently exploring links between low vitamin D status and increased risk for a number of chronic diseases, including heart disease, type 1 diabetes, and multiple sclerosis.
- Antioxidants: Within the produce aisle, mushrooms are the leading source of the antioxidant selenium. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases. They help to strengthen the immune system as well.
- Essential nutrients: Mushrooms provide B vitamins, including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats and carbohydrates. B vitamins also play an important role in the nervous system.
- Fertility: Seminal oxidative stress is very damaging and can lead to male infertility. Shiitake mushrooms have up to forty times more of the powerful antioxidant L-ergothionein than wheat germ. They are also good for the female diet if you are trying to conceive because they are high in selenium content. Selenium is another antioxidant that helps protect the body from free radicals. Selenium can defend you against chromosome damage which is a primary cause for miscarriages and birth defects.
- Iron: Shiitake mushrooms have long been recognized as a very good, non-animal food source of iron. A recent preliminary study has determined that the bioavailability of iron from shiitake mushrooms may be even better than we thought. This study found the iron in dried shiitake mushroom to be equally as bioavailable as supplemental iron in the form of ferrous gluconate. (Ferrous gluconate is a very commonly used low-dose iron supplement.)
- Cardiovascular Benefits: There are three basic areas of research that currently support this statement. 1) cholesterol reduction. d-Eritadenine (also called lentinacin, or lentsine, and sometimes abbreviated as DEA) is one of the most unusual naturally occurring nutrients in shiitake mushrooms that has repeatedly been shown to help lower total blood cholesterol. 2) studies have shown that shiitake mushrooms can help protect us against cardiovascular diseases, including atherosclerosis, by preventing too much immune cell binding to the lining of our blood vessels. 3)antioxidant support. Chronic oxidative stress in our cardiovascular system (ongoing, oxygen-based damage to our blood vessel linings) is a critical factor in the development of clogged arteries (atherosclerosis) and other blood vessel problems. One of the best ways for us to reduce our risk of chronic oxidative stress is consumption of a diet rich in antioxidant nutrients.
Mushroom Stroganoff
1 tablespoon butter
2 large garlic cloves, chopped
1 large onion, thinly sliced
2 pounds mushrooms, sliced
1 tablespoon all-purpose flour
1/2 cup dry white wine
1 cup nonfat sour cream
1/4 teaspoon ground nutmeg
12 ounces linguine, freshly cooked
Melt butter in heavy large Dutch oven over medium-high-heat. Add garlic and sauté 30 seconds. Add onion and sauté 2 minutes. Add mushrooms and sauté until tender and most liquid in pot evaporates, about 10 minutes. Reduce heat to medium. Add flour and stir 1 minute. Add white wine and cook until mixture thickens, stirring frequently, about 3 minutes. Mix in sour cream, then nutmeg. Season mushroom mixture to taste with salt and pepper. Add linguine to pot; toss to blend well and serve.
http://www.epicurious.com/recipes/food/views/Mushrooms-Stroganoff-2212#ixzz1VE0Ei3WE