24 Mar Oyster Mushroom Nutrition Facts and Health Benefits
The oyster fungus may be a common sort of edible mushroom. The fungi got their name because they need a shape and color almost like an oyster. they’re often consumed as a food, but oyster fungus supplements also are available. In certain systems of drugs , like traditional Chinese medicine (TCM), oyster mushrooms are wont to treat a spread of health conditions.
Oyster mushrooms provide dietary fiber, beta-glucan, and other ingredients which will boost health.They have a fragile taste and may be wont to add flavor to a good sort of savory dishes. they will easily be found in most grocery stores, making them a sensible addition to your diet.
Oyster Mushroom Nutrition Facts
This nutrition information is provided by the USDA for a 1-cup serving (86g) of raw, sliced oyster mushrooms.
There are just 28 calories during a cup of raw, sliced oyster mushrooms. Most of the calories come from carbohydrates (5.2g). The mushrooms are low in sugar, providing slightly below 1 gram of naturally-occurring sugar. You’ll enjoy 2 grams of fiber once you eat them. the remainder of the carbohydrate in oyster mushrooms is starch.
The glycemic load of a 1-cup serving is estimated to be 3, making them a low-glycemic food.
Oyster mushrooms are nearly fat-free, providing just 0.3 grams per serving.
You’ll get almost 3 grams of protein once you consume a cup of oyster mushrooms.
Vitamins and Minerals
Oyster mushrooms are a superb source of several vitamins, including niacin (providing 21% of your recommended daily intake), riboflavin (18%), and pantothen (11%). You’ll also get smaller amounts of folate, vitamin B6 , and thiamin.
Minerals in oyster mushrooms include phosphorus, potassium, copper (providing 10% of your daily needs for each), iron, magnesium, zinc, manganese, and selenium.
Oyster mushrooms contain variety of drugs thought to influence health. These substances include dietary fiber, beta-glucan, and a number of other other polysaccharides—a class of carbohydrates found to affect immune function.
Scientific studies on the health benefits of oyster mushrooms are emerging. Research has examined the potential benefits of this fungus.
May Lower Cholesterol
A 2015 study found evidence that the dietary fiber component of oyster mushrooms (Pleurotus ostreatus) could also be useful in reducing triglyceride accumulation within the liver.
Promotes Heart Health
Research has indicated that whole foods with fiber, like mushrooms, provide several health effects with few calories making them a sensible choice for a healthy eating pattern. Several studies have associated a better intake of fiber with better heart health.
Authors of 1 study specifically said that fiber in vegetables and other foods “makes them attractive targets for disease prevention and reduction of risk of atherosclerosis and disorder .”
Supports Better Immune Function
Oyster mushrooms may enhance immune function, consistent with alittle study published in 2016. For the study, participants ingested an oyster fungus extract for eight weeks. At the study’s end, researchers found evidence that the extract may have immune-enhancing effects.
Another study reported that oyster mushrooms contain compounds that act as immunomodulators to assist to manage the system .
May Reduce Risk of Cancer
Some preliminary research indicates that oyster mushrooms may possess cancer-fighting properties.A 2012 study demonstrated that an oyster fungus extract may suppress the expansion and spread of carcinoma and carcinoma in human cells. Research is ongoing with scientists suggesting that more studies are needed to completely understand the connection .
Improves Metabolic Health
Consuming a diet that has many fiber-rich vegetables is usually recommended by health professionals as a way to succeed in and maintain a healthy weight. But mushrooms may offer a further benefit to assist you maintain better metabolic health.
One published study examined the consequences of edible mushrooms on obesity. Researchers concluded that “regular consumption of mushrooms is effective within the treatment of metabolic syndrome, including obesity.” They advised, however, that the practice must be combined with regular workout , also as dietary and lifestyle alterations.
There is a minimum of one case report of an allergy to oyster mushrooms. consistent with the report, a mushroom worker experienced chills, fever, joint pain, and skin rashes after exposure to the mushrooms. Symptoms disappeared after a couple of days.
There are other reports of allergies to mushrooms. consistent with one published case study, prior sensitization to mold allergens might explain severe food reactions to cross-reacting mushroom proteins.
If you’ve got a mold allergy, you’ll experience symptoms of oral allergy syndrome once you consume mushrooms. These symptoms may include itchiness or swelling of the mouth, face, lip, tongue, and throat. If you’ve got an allergy to mold, speak to your healthcare provider before consuming mushrooms.
Some people that consume certain sorts of edible mushrooms, especially in large quantities, may experience stomach problems like nausea, flatulence, diarrhea, or stomach rumbling,although it’s unclear if oyster mushrooms can cause those problems.
Also, there’s some evidence suggesting that mushrooms may interact with gabapentin, a medicine traditionally prescribed to manage pain or epilepsy. But the limited research didn’t specifically include oyster mushrooms and researchers concluded that the interaction might not be clinically significant.
Emerging research project touts the advantages of taking oyster mushrooms in dietary supplement form.Keep in mind that supplements haven’t been tested for safety and dietary supplements are largely unregulated by the Food and Drug Administration (FDA).
In some cases, the merchandise may deliver doses that differ from the required amount. In rare cases, the merchandise could also be contaminated with other substances like metals.
There is little research, however, regarding the security of supplements in pregnant women, nursing mothers, children, and people with medical conditions or who are taking medications has not been established.
As always, it’s advisable to see together with your doctor before adding oyster mushrooms and/or supplements to your healthcare regimen. oyster fungus supplements shouldn’t be used as a substitute for normal medical aid to treat serious health conditions like high cholesterol.
Lastly, it’s safest to consume mushrooms that are purchased from a legitimate food vendor (such as a grocery or local market). Eating mushrooms that are collected within the wild can cause food poisoning . Certain sorts of wild mushrooms are poisonous and should cause abdominal pain, dizziness, diarrhea, headache, and loss of consciousness.
There are approximately 40 species of oyster mushrooms, like golden oyster, pink oyster, Phoenix oyster, blue oyster, and lots of more. Each has its own flavor profile, but generally , oyster mushrooms are known to possess a light , sweet, woodsy taste. they need a texture that’s more firm than other mushroom varieties, making them a simple addition to hearty recipes.
Pearl oyster mushrooms are commonly found in North America in hardwood stumps and logs, although mushroom experts advise that you simply don’t consume those you discover yourself unless you’re certain that they need been properly identified.
When It’s Best
Oyster mushrooms are sold as an entire food in many grocery stores. Most varieties are often found year-round as mushroom growers cultivate them throughout the year. within the wild, oyster mushrooms are most ordinarily found within the fall or early spring.
When choosing oyster mushrooms, search for dry, firm clusters. Avoid mushrooms that are dark, wilted, or too moist.
Storage and Food Safety
The best thanks to store oyster mushrooms is to put them during a bag or on a plate covered with wrapping within the refrigerator. Some people place the mushrooms during a sack within the refrigerator. Fresh mushrooms are likely to remain good for about 4 to 7 days.
You can also dry mushrooms to form them last longer. To do so, simply place sliced mushrooms on a baking tray and place within the oven at 150 degrees Fahrenheit for a minimum of an hour.
Freeze any fresh mushrooms that you simply don’t decide to use directly . Boil them first for 1 to three minutes. Then drain thoroughly, seal them in airtight bags, and place within the freezer.
How to Prepare
Clean oyster mushrooms before using them in recipes by brushing them with a humid towel to get rid of any dirt. Some people rinse mushrooms, but if you select this method, make certain to dry them completely before use.
Oyster mushrooms are perfect in egg dishes, soups, savory casseroles, stir-fries, or stews. they create a superb pizza topping and may even be battered and fried. many of us simply enjoy sautéed mushrooms as a entremots .