Mushroom lovers are certainly familiar with portobello mushrooms which are brown in color and shaped like an umbrella. Its dense and juicy texture makes this mushroom often consumed at parties barbeque or become one of them topping in pizza. Not only are they delicious, portobello mushrooms also have several health benefits. Curious? Check out the benefits of portobello mushrooms as follows.
Portobello mushroom content
Portobello mushrooms are a type of edible mushroom that grows by absorbing nutrients from soil and decaying compounds. Even though they are not very popular, in fact the health benefits of portobello mushrooms are numerous because they contain various important nutrients.
This mushroom, which is often referred to as button mushroom, contains the following nutrients:
- Calories: 42 cal
- Carbohydrates: 5.9 gr
- Protein: 5.2 gr
- Lemak: 0.9 gr
- Vitamin B3: 7.3 mg
- Vitamin B2: 0.6 mg
- Selenium: 21.4 mcg
- Copper: 0.6 mg
- Vitamin B5: 1.9 mg
- Fosfor: 182 mg
- Potassium: 630 mg
- Vitamin B1: 0.1 mg
- Vitamin B9: 23 mcg
- Magnesium: 18.1 mg
- Iron: 0.7 mg
This round mushroom or portobello champignon is also often used as an ingredient in making medicine because of its high nutritional content.
Benefits of portobello mushrooms for health
Portobello mushrooms have a meat-like texture with a delicious taste and are often used as a meat substitute for vegans or vegetarians. What are the benefits of this portobello mushroom?
1. Choices when dieting
Confused about what to cook to support your weight loss? Portobello mushrooms are ready to answer you! This mushroom has low calories and contains a lot of water.
You can consume portobello mushrooms in large quantities as a snack to replace other unhealthy foods. Portobello mushrooms are also rich in fiber and low in carbohydrates.
2. Meat substitute
Texture and taste are not the only reasons why portobello mushrooms are worthy of being a meat substitute for people on a vegan or vegetarian diet.
Portobello mushrooms are also suitable for people who want to adopt a healthy lifestyle, because these mushrooms are low in calories, fat and sodium.
Apart from having a texture similar to meat, portobello mushrooms have a high protein content and are easy to digest, therefore portobello mushrooms are suitable as a meat substitute.
3. So vitamin B
Don’t underestimate the size of portobello mushrooms, because behind their small size they contain lots of B vitamins, such as riboflavin, niacin, and pantothenic which play an important role in the health of the eyes, skin, liver, hair, metabolism and nervous system.
Apart from that, B vitamins also help you to overcome stress, maintain cardiovascular health, cholesterol and blood pressure, improve the immune system, and regulate blood sugar levels.
4. Contains important minerals
Not only vitamin B, portobello mushrooms also contain many important minerals, in the form of phosphorus, potassiumcopper, and selenium.
These minerals play an important role in maintaining blood pressure, helping muscle and nerve function, protecting nerves and blood vessels, forming bones, DNA and red blood cells, and maintaining the body’s immune system.
5. Reduces the risk of cancer
Quoted from study, portobello mushrooms contain the CLA compound which is believed to inhibit the growth of cancer cells. Extracts from this fungus were found to reduce the size of prostate tumors in mice.
Plus, extracts from portobello mushrooms are believed to contain compounds phytochemical which can increase the formation of healthy cells, the body’s immune system response, and fat metabolism.
However, further research is still needed to confirm the benefits of this portobello mushroom.
6. Food sources of vegetable protein
Portobello mushrooms are one food that can meet the needs of vegetable protein which is good for body health. Meeting protein needs is very important. The reason is, protein is a nutrient that plays an important role in produce new body cells and tissues, increase muscle mass, maintain body organ function, and improve the immune system.
7. Maintain heart health
Another benefit of portobello mushrooms comes from the selenium content, a mineral that is good for maintaining heart health. Research shows that adequate selenium intake can reduce the risk of heart disease by up to 24%.
The fiber and antioxidant content in portabella mushrooms can also reduce the amount of cholesterol in the blood and prevent blockage of blood vessels (atherosclerosis).
8. Maintain brain function and health
One of the other benefits of portabella mushrooms is that they can help maintain brain health. Mushrooms contain important nutrients for body health, such as choline, antioxidants, fiber, B vitamins and protein which are known to improve memory performance and prevent dementia and prevent nerve damage.
Are portobello mushrooms safe to eat?
The unique taste and texture make portobello mushrooms popular with many people. Even though there are various benefits that can be enjoyed from portobello mushrooms, some people should avoid consuming too much of this mushroom.
Portobello mushrooms contain purines which can be digested by the body into uric acid, therefore, people with gout, kidney problems or kidney stones should avoid or only consume portobello mushrooms in small quantities.
If you are allergic to mushrooms, you should not consume portobello mushrooms which have the potential to trigger an allergic reaction. Before consuming it, make sure to clean this mushroom well.
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Notes from SehatQ
Portobello mushrooms are not only delicious and pleasant to chew, but also have a variety of good health benefits.
If you experience an allergic reaction after consuming portobello mushrooms, stop consuming them or consult a doctor if the allergy appears severe.