Portobello mushrooms are the more mature form of cremini mushrooms. They are one of the most common types of mushrooms available in the stores. Besides being utterly delectable, portobello mushrooms, also known and just portobellos, are the best replacement for meat in our dishes. They have a particularly intense flavor with a delicious meaty texture.
Portobello mushrooms grow and feed upon organic matter because that is what fungi do. They take their nutrients from the organic matter in the ground, such as wood or manure. This particular quality of fungi makes them rich in nutrients which then pass on to us when we consume them.
Nutritional Value of Portobello Mushrooms
According to the United States Department of Agriculture, 100 grams of raw portobello mushrooms contain:
- 22kcal Energy
- 92.82g Water
- 2.11g Protein
- 0.35g Total lipid (fat)
- 1.3g Fiber, total dietary
- 2.5g Sugars, total including NLEA
- 3mg Calcium
- 0.31mg Iron
- 108mg Phosphorous
- 364mg Potassium
- 9mg Sodium
- 18.6 µg Selenium
- 21.2mg Choline
- 10 IU Vitamin D (D2 + D3)
Health Benefits of Portobello Mushrooms
One of the best benefits of Portobello mushrooms is that they only have 22 calories per 100 grams. Their nutritious ability multiplies when they do not fill our bodies with a lot of calories and render us weak against cholesterol. The Portobello mushrooms are widely available in the market, unlike some of its other counterparts including, shiitake or reiki mushrooms. They are cost-effective and provide the healthiest alternative to meat.
You can substitute meat with portobello mushrooms to get all the nutrients that a healthy body deserves without having to worry about cholesterol or fat – also without compromising upon the taste. Portobello mushrooms are ideal for grilling and for making a meal that is packed with low-density nutrients and vitamin B.
Top Health and Nutritious Benefits of Portobello Mushrooms
Helps Prevent Cancer
All mushrooms, especially portobello mushrooms, are known to have the magical component of phytochemicals that efficiently interacts with the growth of cancerous cells. Phytochemicals are found in mushrooms and are immensely useful in controlling cell growth and proliferation of cells.
Also, a component called conjugated linoleic acid (CLA) has been shown to inhibit cell growth and distribution by inculcating apoptosis (the death of cancerous cells). CLA can only be found in a non-plant or non-meat organism, such as mushrooms. Thus, mushrooms are the most valuable source of effectively preventing cancer.
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They are Anti-inflammatory
Portobello mushrooms are one of the best food sources of L-Ergothioneine (ERGO). Studies have shown that lower levels of ERGO posit significant risk of numerous chronic inflammatory illnesses, including the ones impacting hemoglobin. It is proven that only fungi are capable of producing ERGO, which is why; mushrooms are the only food source that can prevent inflammatory illnesses in the long run.
Similarly, ERGO in portobello mushrooms has been linked with effectively treating red blood cells disorders.
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They Are Packed with Essential Minerals
If you thought portobello mushrooms could get any healthier then hold your horses; these mushrooms have the finest mineral makeup of all. They are incredibly high in providing potassium, phosphorus, copper, and selenium. Potassium in portobello mushrooms helps enhance your nerve function and articulates your muscle functions.
One of the best things that potassium does for you is to help control the adverse effects of sodium in your blood; thus, controlling abnormalities in your blood pressure. Another most abundant mineral in portobello mushrooms is phosphorus that is essential for strengthening our bones, while copper in these mushrooms helps enhance the immunity. Also, selenium is a key antioxidant that builds DNA.
Moreover, selenium is an essential mineral that supports the thyroid gland by aiding in the production of thyroid hormones in our bodies. It is extremely beneficial in warding off inflammation and enhancing the blood circulation in our body.
Excellent Source Of Vitamin B
If you incorporate portobello mushrooms in your diet, you are in for a meal full of vitamin B. These mushrooms are rich in vitamin B, such as pantothenic acid (15 percent), riboflavin (29 percent), niacin (38 percent), and folate and thiamine (6 percent). Vitamin B is an essential requirement of our bodies to build a healthy metabolic system.
Moreover, vitamin B found in portobello mushrooms is also found imperative for a strong nervous system and to keep you looking healthy with fresh skin and healthy hair.
Read more about it here.
Great Source of Fiber And Calories
God knows how many calories we feed our bodies when we gulp that delicious steak down our throat. Surely, meat is the most sought-after ingredients in our cuisines, but why not replace it with something that tastes the same but has almost no calories? Portobello mushrooms are a rich source of fiber. They can provide almost 11 percent of our daily requirement of fiber.
Moreover, portobello mushrooms have a lot of water in them; thus, they tend to be low with regards to the energy density. This implies that mushrooms have very minimal calories per gram. If you are planning to go slow or completely cut down on your meat consumption, switch to portobello mushrooms. They can be grilled perfectly, just like the meat and give off the exact same intense flavor.
This benefit of portobello mushrooms also makes them the most effective in weight-reducing plans. They are the ideal replacement of fatty foods and the ones high in sugar.
They Contain the Antioxidants That Can Fight off Neurodegenerative Diseases
Research indicates that portobello mushrooms have a stable supply of antioxidants. We can get a lot of health benefits from mushrooms along with their tantalizing taste.
The portobello mushrooms have a remarkably stable antioxidant source in them, which is very effective in combating damages to mitochondrial DNA. This property of mushrooms also aids in fighting off neurodegenerative diseases such as Parkinson’s disease.
Tips for Cooking Portobello Mushrooms
- You can steam portobello mushrooms and serve them with other steamed veggies. It is ready in minutes and has all the healthy nutrients that your body needs.
- Portobello mushrooms are the best mushrooms to grill – probably due to their large size. You can marinate them in olive oil and some Italian herbs and then toss them on to the grill pan.
- Another amazing tip for cooking portobellos mushrooms is to roast them in the oven for 20 minutes with whole grains. You can add in some herbs and vegetables to get the most out of this healthy meal.
- Sautéing is another most delicious way of cooking portobello mushrooms. Toss them in a non-stick pan with butter and witness them turning into something so delicious and delectable that you cannot resist.
Side Effects of Portobello Mushrooms
Due to hydrazine derivative compounds in mushrooms, they can be carcinogenic if consumed undercooked or uncooked. Portobello mushrooms also have spores that may cause skin or respiratory allergy to some people. Though, such cases are rare.
Who says no to a meal that is packed with the healthiest nutrients required by our body and a great taste? Portobello mushrooms are the best replacement of meat in our cuisines. Let us bid farewell to those calorie-packed fat-inducing chunks of meat and welcome portobello mushrooms with the same intense taste but a dozen health benefits.