With the beginning of the cold months, it is common to find many people in the forest picking mushrooms. And, this is the best time to collect chanterelles, mushrooms and mushrooms. Although nowadays they are indeed available all year round on the shelves of supermarkets, they are at their best. Also, if you buy them now, their price is more affordable because it is their time.
Why consume them
They provide water
“Almost 90% of its content is water. The ones with the most water are the mushrooms and the ones with the least chanterelles, but their values are high”, says Marisa Calle, an expert in preventive medicine and public health at the Complutense University of Madrid. This richness in water makes them excellent for keeping you hydrated.
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They are low in calories.
“They can be between 20 or 25 kilocalories per 100 grams,” according to Calle. So they are an excellent option if you are trying to lose some weight. Also, as they contain a lot of fibre, they are very satiating, and that will help you eat less.
They are rich in fibre.
That said, they provide a lot of satiating fibre, so they fight constipation, help maintain blood sugar levels, in addition to “balancing the intestinal flora and helping to maintain the health of the colon,” according to Calle. Of course, its fibre in large quantities can be indigestible. Please do not go over 150 grams and try to take them in the main meal.
Mushrooms
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Its protein is vegetables.
They contain 5% protein of plant origin, an essential amino acid to achieve good muscle tone. And “for people who do not want to consume so much red meat, it can be a good alternative to obtain protein.”
Vitamins B and D
“They are a source of vitamins of group B and D, necessary to produce energy, metabolize fats, carbohydrates and proteins, maintain the mucous membranes well, and favour the absorption of some minerals, such as calcium and phosphorus,” according to the expert.
They contain antioxidants
Some types, such as the reishi, maitake and shiitake varieties, are considered medicinal foods in traditional Chinese medicine due to their richness in polyphenols, flavonoids and vitamin C. They reduce inflammation and fight free radicals.
And anticancer properties
“They can improve the body’s response to anticancer treatments,” says Calle. And, some studies have shown that they avoid some side effects (nausea, for example) in patients undergoing chemotherapy.
The best way to consume them to obtain all their benefits is raw (mushrooms and boletus), added to salads, grilled, scrambled or in short stews. “They require very little preparation time because if you cook them a lot, they dehydrate,” says Calle.
And if you venture to catch them in the field, try to have them checked by an expert before consuming them. “In the faculties of pharmacy, botanical gardens and mycological societies can advise,” advises the expert.
With a water content of up to 90% and between 20 and 30 kilocalories per 100 grams, the mushrooms protected under the Champiñón y Setas de La Rioja brand form a fundamental part of any healthy diet. However, the extracts present in these foods make their health benefits go far beyond a low-fat content.
At the Mushroom Research Technological Center (CTICH), they have been researching for more than a decade on how the components of fungi can help in the prevention and treatment of multiple diseases, and a small report available on their website compiles some of these therapeutic qualities of the Mushroom and Mushrooms of La Rioja.
According to this document, the foods covered by this quality mark:
They are antioxidants: The CTICH has determined the antioxidant activity of 10 species of fungi whose cultivation had been made with substrates from La Rioja. The results obtained show that mushrooms such as mushrooms, poplar mushrooms, oyster mushrooms and elm mushrooms have a high antioxidant capacity and a high concentration of phenols, one of the compounds responsible for the antioxidant power in mushrooms (so are the selenium, phenols, ergothioneine, tocopherols, and carotenoids).
They have antitumor properties: The CTICH report indicates that it has been shown that the polysaccharides contained in mushrooms can prevent oncogenesis due to their direct antitumor activity against various tumours and also prevent tumour metastasis.
They prevent obesity and have an antihyperlipidemic effect: The mushroom reduces the plasma concentration of triglycerides in the blood and the glucose level in hypercholesterolemic diets. Also, the genus Pleurotus can prevent weight gain and hyperlipidemia. Shiitake is also credited with beneficial effects and n relation to obesity since it can contribute to lower plasma lipid levels and prevent body weight gain.
They reduce the level of cholesterol: Mushrooms and their extracts are rich in ergosterol derivatives, beta-glucans and inhibitors of the enzyme HMGCoA reductase. The genus Pleurotus stands out for its potential regulatory effect on cholesterol metabolism, and in the case of mushrooms, its cholesterol-lowering activity has been described in numerous studies.
They act as antidiabetic agents: Several studies conclude that mushrooms are the ideal food to prevent hyperglycemia due to their high fibre and protein content and the bioactive compounds they have, such as polysaccharides and lectins. Experimental tests with species of the genus Pleurotus show very good results regarding the hypoglycemic activity of these fungi.
They have antihypertensive activity: Species of the genus Pleurotus have antihypertensive activity through the inhibition of the angiotensin-converting enzyme (ACE), which allows better blood pressure regulation.
They protect the liver: It has been proven that some bioactive compounds in fungi can repair the damage caused to the liver by toxins, protect it against toxic agents, regenerate damaged hepatocytes, reduce inflammation, etc. The hepaprotective activity of the genus Pleurotus has been demonstrated in some studies with oyster mushrooms, in which the protective effect against liver damage has been confirmed.
They can be antiallergic: The extracts of some mushrooms can stimulate the immune system, which could be interesting for the treatment of allergy. The CTICH document specifies that the beta-glucan isolated from Pleurotus ostreatus, Pleuran, has been studied about its anti-allergenic activity. The prevalence of atopy in children with recurrent respiratory tract infection was investigated, and active treatment with Pleuran showed a potential antiallergic effect.
They are antimicrobial: One of the most studied mushrooms is shiitake in terms of their antimicrobial properties. Isolated extracts of this mushroom are active against some bacteria such as Streptococcus spp., Actinomyces spp. and Lactobacillus spp. Fungi of the genus Pleurotus and their bioactive compounds also have significant antimicrobial activity.
They have antiviral abilities: Some compounds isolated from the shiitake mushroom and a polysaccharide called lentinan can inhibit the development of HIV to some extent. It is worth highlighting the antiviral activity of the genus Pleurotus, capable of inhibiting the entry of the hepatitis C virus into blood cells, preventing its replication.