Discover the 6 health benefits of portobello mushrooms.
The portobello mushroom is one of the most consumed mushrooms in the world.
Among most other types of mushrooms, especially so-called medicinal mushrooms, portobellos are known as natural cancer fighters and protectors of the immune system.
Compared to the more expensive and sometimes hard-to-find mushrooms like shiitakes or reiki mushrooms, for example, portobello mushrooms are widely available in most grocery stores and are generally quite cost-effective.
Whether you’re on a plant-based, low-carb diet, vegan diet, or somewhere in between, there are many reasons why portobellos and other mushrooms should have a place on your plate.
Because they provide plant-based protein and many essential nutrients, in addition to disease-fighting antioxidants and phytonutrients, cooking with portobellos is one of the best ways to “exclude” unhealthy foods from your diets, such as processed red meat or The hard Digestive soy, dairy, and cereal products.
Plus, the health benefits of portobello mushrooms are truly remarkable, from fighting cancer and inflammation to providing valuable health-enhancing vitamins and minerals.
What are Portobello mushrooms?
Portobello mushrooms (also called “portobellos”) are white button mushrooms and a type of mushroom.
Not only are they very low in calories and a great substitute for meat in recipes, but they are also a good source of phytochemicals, such as L-ergothioneine and conjugated linoleic acid (CLA), which have cancer-preventing properties. and other effects.
Because they are types of fungi, fungi shed organic matter, which means that they grow by absorbing nutrients from the soil and decaying matter, such as wood or even manure.
This allows them to become very nutrient-dense, and when consumed by people, their nutrients help remove toxins from the body and remove free radicals that contribute to disease.
Portobello mushrooms can help bulk up your meals and add fiber
Where you can find portobello mushrooms? A variety of mushrooms, including those by the name of portobello mushroom, white mushroom, oyster mushroom, and shiitake mushroom, are generally available in most grocery stores.
Health food stores usually have a greater variety of species available, including fresh and dried mushrooms.
Portobellos are generally sold fresh but appear differently in terms of size, smell, and color, depending on their maturity.
Health benefits of Portobello mushrooms
What are the health benefits of portobello mushrooms? Here are several reasons why mushrooms are a great addition to your diet:
1.- It can help reduce the risk of cancer
The anti-cancer properties of the mushroom extract are believed to be due to phytochemicals within mushrooms that have positive effects on cell death, healthy cell growth and proliferation, lipid metabolism, and immune responses.
Portobellos contain CLA, which has been shown to help inhibit cell proliferation and induce apoptosis (death of abnormal or cancerous cells).
They are one of the only plant / non-meat sources of CLA, making them unique and valuable in vegetarian diets.
A study comparing the effects of mushroom extract in mice found that those treated with the extract experienced reductions in prostate tumor size and tumor cell proliferation compared to the control group of untreated mice.
The researchers involved in the study found that the CLA-containing mushroom extract contributed to significant changes in gene expression that were observed in the mushroom-fed group of mice but not in the control group.
That CLA content, along with other phytonutrients, is why mushrooms like portobello mushroom are considered some of the best cancer-fighting foods on the planet.
2.- Contains antioxidants and natural anti-inflammatories
Mushrooms in general are one of the best dietary sources of L-ergothioneine (ERGO).
Studies have found that low ERGO levels are associated with an increased risk of many chronic inflammatory diseases, especially those that affect red blood cells/hemoglobin.
According to the researchers, ERGO is biosynthesized only by fungi and mycobacteria (not humans), making fungi one of the only ways humans and animals consume.
In recent years, ERGO has been investigated for its potential therapeutic effects in treating red blood cell disorders that are caused in part by oxidative damage.
Research also shows that as a very stable antioxidant with unique abilities, it can help counteract damage to mitochondrial DNA and protect against neurodegenerative diseases, especially Parkinson’s disease.
3.- Good substitute for meat
Most people can afford to eat more meatless/vegetarian meals such as stir-fries, salads, or casseroles that provide lots of vegetables and nutrients.
Mushrooms are a popular alternative to meat, with the added benefit of being lower in calories, fat, sodium, and free from dairy, nuts, or soy.
If you are on a vegetarian or vegan diet, portobellos are one of the best foods to use in veggie burgers, fajitas, etc. as they can take on a meat-like texture and flavor and are also usually easy to digest.
Although most people don’t know it, mushrooms are relatively high in protein, considering they are not a source of meat.
Most types contain about 20 percent protein based on their weight / dry mass.
Even if you are not on a plant-based diet but want to reduce the amount of meat you eat, try using portobellos as a substitute instead of processed tofu products, frozen veggie burgers (which commonly contain ingredients like soy protein), or Legumes/beans which may be difficult for some people to digest.
4.- Great source of B vitamins
For a vegetable, portobello mushroom is exceptionally high in B vitamins, including niacin (vitamin B3) and riboflavin (vitamin B2).
What are the health benefits of eating foods rich in B vitamins? B vitamins are necessary for maintaining high energy levels, cognitive health, and helping the body recover from stress.
Niacin helps support cardiovascular system functions and a strong metabolism, even playing a role in controlling cholesterol levels and blood pressure.
Riboflavin is useful for preventing or treating headaches and migraines, it can decrease PMS symptoms, protect the eyes from diseases such as glaucoma, and help prevent anemia.
B vitamins also support healthy skin, are beneficial in preventing diabetes by helping to maintain normal blood sugar levels, and can help beat fatigue, joint pain, and arthritis.
5.- Provides copper and selenium
Copper is a trace mineral found in portobello mushrooms; it plays an important role in the production of hemoglobin and red blood cells, supports a healthy metabolism, and is necessary for the growth, development, and continued repair of connective tissue. Copper is used by the body as part of various enzymatic reactions and to maintain hormonal balance.
Finally, copper helps prevent fatigue by acting as a catalyst in the reduction of molecular oxygen to water, part of the chemical reaction that takes place when ATP (energy) is created within cells to fuel the body’s processes.
Selenium is another nutrient that portobello mushrooms supply high amounts of (more than 30 percent of your daily requirement in one serving).
Selenium supports the activities of the thyroid gland by acting as a catalyst for the production of active thyroid hormones, helps fight inflammation, is beneficial for circulation and reproductive health, and may even help lower a person’s risk of developing cancer.
6.- Low in carbohydrates but still provides some fiber
If you are on a low carb diet or even a very low carb keto diet, portobello mushrooms can help bulk up your meals and add fiber, flavor, and nutrients to your diet without supplying sugar or too many carbs.
A serving of portobellos has roughly three to six grams of carbs (depending on the size and specific type), but only two to three grams of net carbs when the fiber is taken into account.
For very few calories, you can add portobellos to foods like tortillas, salads, soups, or stir-fries to help you feel fuller and get some fiber and electrolytes like potassium.
Portobello mushroom nutrition facts
The portobello mushroom is a type of mushroom that has the species name Agaricus bisporus.
Portobellos can be called by other names depending on how mature the mushrooms are and where in the world you live.
The same species of mushrooms that are called portobello mushrooms are also labeled cremini mushrooms, baby Bella mushrooms, brown mushrooms, and chestnut mushrooms.
Most people think of portobello mushrooms as large mushroom “caps” that can grow as large as the size of someone’s hand.
Caps generally have grayish-white flesh at the bottom of the mushroom where the thick stem is located, and a darker, firmer top.
Portobellos are classified as basidiomycete mushrooms, and they generally come in two colors: white and brown.
When “immature” mushrooms are usually smaller, rounder, and white to whitish-brown.
Once mature, they usually turn darker in color, typically medium to very dark brown, and much larger.
Like other mushrooms, portobellos are a good source of amino acids (the “building blocks of protein”), dietary fiber, B vitamins, and many essential minerals.
Among the different types of vegetables, they are one of the best ways to get more B vitamins in your diet (even without eating meat), including thiamine, riboflavin, niacin, and biotin. They also contain some selenium, copper, phosphorus, and electrolytes like potassium.
At the same time, they are low carb, meat-free (vegan), gluten-free, soy-free, nut-free, and very low in fat, sodium, and calories, making them suitable for many different types of diets.
One cup (121 grams) of sliced grilled portobello mushrooms contains approximately:
• 42.4 calories
• 5.9 grams of carbohydrates
• 5.2 grams of protein
• 0.9 grams of fat
• 2.7 grams of fiber
• 7.2 milligrams niacin (36 percent DV)
• 0.6 milligrams riboflavin (34 percent DV)
• 21.4 micrograms selenium (31 percent DV)
• 0.6-milligram copper (30 percent DV)
• 1.9 milligrams pantothenic acid (19 percent DV)
• 182 milligrams phosphorus (18 percent DV)
• 630 milligrams potassium (18 percent DV)
• 0.1-milligram thiamine (7 percent DV)
• 23 micrograms folate (6 percent DV)
• 0.9 milligrams zinc (6 percent DV)
• 18.1 milligrams magnesium (5 percent DV)
• 0.1-milligram manganese (5 percent DV)
• 0.1-milligram vitamin B6 (4 percent DV)
• 0.7 milligrams iron (4 percent DV)
Portobellos typically only contain very small amounts of vitamin D (about 0.2 micrograms, 8 IU).
However, the concentration of vitamin D (due to the compound called ergocalciferol, which can be converted to vitamin D2) becomes much higher when fungi are exposed to UV light from the sun or special growing lamps.
There is a debate about how much vitamin D mushrooms can provide, especially considering that for many it is still difficult to find mushrooms that have been exposed to UV light.
However, research shows that mushrooms are unique among vegetables in that they are capable of doubling or tripling their vitamin D content in just a few hours of exposure to light.
Potential side effects of eating Portobello mushrooms
While they are not usually a problem for most people, portobello mushrooms contain purines that are linked to health problems in some cases.
Purines break down to form uric acid, which can build up and lead to conditions like gout or kidney stones and kidney dysfunction.
If you struggle with one of these conditions, avoid mushrooms and other sources of purines, or only eat them in moderation.
If you’ve ever had an allergic reaction to other types of mushrooms, it’s best to be careful when eating portobellos, especially since they are related to other edible mushrooms and can cause similar effects.
• Portobello mushrooms are ripe, white button mushrooms and a healthy, edible type of mushroom.
• Portobellos benefits include high levels of B vitamins, antioxidants, phytonutrients like CLA and L-ergothioneine, selenium, copper, potassium, phosphorus, and even some plant-based proteins.
• Eating portobellos is a great way to get more nutrients and help avoid deficiencies if you are following a vegan/vegetarian diet, a low carb diet, or have health issues such as low energy/fatigue, joint pain, indigestion, brain fog, or thyroid problems.