The benefits of mushrooms: why you should eat them more often
Mushrooms are much more than just a side dish. Rich in nutrients, low in calories and endowed with many beneficial properties, they are well worth eating regularly. Whether to boost the immune system, improve digestion or simply add a light, gourmet touch to your meals, mushrooms are real health allies. Here's why they should be an integral part of your diet:
A source of essential vitamins and minerals
Mushrooms, whether button, chanterelle, cep or morel, are packed with essential vitamins and minerals. In particular, they are a rare source of vitamin D, necessary for bone health and often missing from our diets. This vitamin is particularly valuable in autumn and winter, when exposure to sunlight, our main source of vitamin D, is scarce.
In addition, mushrooms contain B vitamins, notably B2, B3 and B5, which help convert food into energy, promote healthy skin and contribute to hormone production. They are also rich in minerals such as copper, selenium, zinc and iron, which are essential for a healthy immune system and for protecting cells against oxidative stress.
Low in calories and high in fibre: a slimming ally
At around 30 calories per 100 grams, mushrooms are a light but nutritious food. They also contain a high proportion of water (up to 92%), making them an excellent choice for those seeking to control their weight. The fiber they contain contributes to a feeling of satiety and a healthy digestive system. These insoluble fibers help regulate intestinal transit, while reducing cravings thanks to their satiating effect.
Mushrooms are also low in carbohydrates and fats, yet rich in antioxidants, making them ideal for a balanced, light diet.
Stimulate the immune system
Certain varieties of mushroom, such as shiitake and button mushrooms, contain beta-glucans, soluble fibers that play a role in strengthening the immune system. These compounds stimulate the production of antiviral proteins and promote the repair of damaged tissues, which is particularly useful at the change of season to protect against infection.
Antioxidants to fight chronic diseases
Mushrooms are rich in antioxidants such as ergothioneine and glutathione, which protect cells from oxidative damage caused by free radicals. This preventive action could help reduce the risk of chronic diseases such as cardiovascular disease and certain cancers.
Mushrooms, notably the maitake and reishi varieties, are being studied for their anti-cancer properties, particularly in the prevention of bladder cancer in women.
A versatile food in the kitchen
In addition to all these benefits, mushrooms are extremely versatile. Whether you like them raw in a salad, sautéed in a pan, in an omelette, or in soup, they adapt to a wide variety of dishes. Their umami flavors add a gourmet depth to all kinds of recipes, and their texture is sometimes reminiscent of meat, making them an excellent alternative for people on vegetarian or vegan diets :-)
