Oyster mushrooms, bluefoot mushrooms, porcini mushrooms, chanterelles, morels, button mushrooms, shiitake, and so on. Across the globe, there are nearly a million known species of mushrooms. Anthropologists have found evidence of mushrooms in the diets of most civilizations since the dawn of humanity. In the 1st century, Pliny the Elder had already established a very precise classification of edible and poisonous species! In French forests, it's easier to harvest mushrooms in autumn, but they are increasingly cultivated and available year-round at markets.
Nutritional information
Mushrooms belong neither to the animal kingdom nor the plant kingdom, but to a third category: fungi. This biological specificity gives them added value compared to other "vegetables." Indeed, during their growth, mushrooms synthesize additional enzymes that allow them to absorb numerous antioxidant minerals. Mushrooms are thus rich in essential minerals like copper, selenium, zinc, and potassium, making them excellent anti-inflammatories and essential allies for your immune system. Most mushrooms contain antibacterial agents.
Mushrooms are excellent for your complexion and hair! Copper, in particular, has a positive effect on skin and hair pigmentation, keeping them healthy. Mushrooms are rich in insoluble fibers, facilitating intestinal transit. Like fruits and vegetables, they also contain antioxidant flavonoid acids, essential for fighting free radicals, which cause oxidative stress leading to cell degeneration. Regular mushroom consumption may help combat certain cancers, such as breast cancer. These antioxidants also contribute to good cardiovascular health.
Shiitake, the delicious Japanese mushroom, for example, has a very positive impact on blood insulin and cholesterol levels, helping to alleviate symptoms of chronic diseases like diabetes and some cardiovascular conditions.
How to enjoy mushrooms
An increasing variety of organic mushrooms are available at French markets: if possible, don't hesitate to opt for these to minimize pesticide ingestion. While dried or canned mushrooms have equivalent nutritional properties, fresh mushrooms are preferable. If you have any doubts about the edibility of wild mushrooms you've collected, consult your pharmacist to avoid any risk of poisoning.
Cook your fresh mushrooms quickly, as they do not keep well beyond the 4th day after purchase. Each type of mushroom has its own recipe! The delicate flavors of mushrooms perfectly complement saucy dishes. They can also be enjoyed raw, as in salads, for example. For properly cooking your mushrooms, consider using a wok for a tender texture. Mushroom soup is light and will warm you up during the long winter months. Well-seasoned, with coconut milk or a little garlic, it will delight both young and old. You can also simmer shiitakes in a delicious noodle broth, garnished with small vegetables and coriander. Tip: button mushrooms are even better stuffed with a sauce of your choice and lightly gratinated in the oven. Enjoy!
Sources : whfoods ; aprifel ; interfel.
Références : (1) Dai X, Stanilka JM, Rowe CA, et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. J Am Coll Nutr. 2015;34(6):478-87. (2) Hearst, Rachel, et al. "An examination of antibacterial and antifungal properties of constituents of Shiitake (Lentinula edodes) and Oyster (Pleurotus ostreatus) mushrooms." Complementary Therapies in Clinical Practice 15.1 (2009): 5-7. (3) Flesch, Peter. "The role of copper in mammalian pigmentation." Proceedings of the Society for Experimental Biology and Medicine 70.1 (1949): 79-80 (4) Grube BJ, Eng ET, et al. White button mushroom phytochemicals inhibit aromatase activity and breast cancer cell proliferation. J Nutr 2001 December;131(12):3288-93. (5) Choi, Y., et al. "Influence of heat treatment on the antioxidant activities and polyphenolic compounds of Shiitake (Lentinus edodes) mushroom." Food Chemistry 99.2 (2006): 381-387. (6) Dikeman CL, Bauer LL, et al. Effects of stage of maturity and cooking on the chemical composition of select mushroom varieties. J Agric Food Chem 2005 February 23;53(4):1130-8.