The plump, fat-free wonders of the fungi world

Jun 24, 2008 08:34 GMT  ·  By

In a series of previous articles, I tackled the "super foods" myth and whether this denomination is actually appropriate for some of today's most hyped fruits and vegetables. So far, we've covered almonds, figs, kiwifruits and asparagus - today, the time has come to add yet another precious name to our growing list of "grocery must-haves". I'm talking about mushrooms.

These little wonders of the fungi world have been on our menus since the dawn of civilization and most ancient cultures refer to them as miraculous and being able to give human beings supernatural abilities. In modern times, mushrooms are perhaps a little less hyped, but we have developed a better understanding of their properties, and we are no less in awe with their benefits than we were 2,000 years ago.

We enjoy mushrooms for their sweet, earthy or meaty flavor and their firm texture. There are over 14,000 species of mushrooms worldwide, however, only about 3,000 are edible and among those, there are mainly three types of mushrooms grown for mass consumption (particularly in the United States): the white button mushrooms, Crimini or brown mushrooms, and Portabella mushrooms, easily recognizable due to their large umbrella-shaped cap and meaty flavor.

The first thing we ought to know is that mushrooms are 80 - 90% water and extremely low in calories (1 oz of mushrooms only packs about 100 calories), which makes them our best friends in the world, particularly when it comes to losing weight and following a healthy eating plan. They have very little sodium, virtually no fat and are high in fiber (about 8 - 10% of their dry weight).

Moreover, mushrooms are rich in potassium, a very important mineral that helps reduce the risk of a stroke by lowering high blood pressure. The amazing part is that one medium Portabella mushroom packs a higher amount of potassium than a glass of orange juice or a banana.

Mushrooms are also extremely rich in selenium, an antioxidant which combined with vitamin E helps protect cells from the damage done by free radicals and cuts the risk of prostate cancer by 65%. White button mushrooms in particular can help lower the risk of developing breast cancer. So yes, mushrooms are a true blessing for our health - make sure you eat as many of them as you can, and prepare to enjoy all the ensuing health benefits.