Mushrooms.

Mushrooms are widely used mainly by vegetarians, and bring advantages such as their ease of use and their high content of proteins, fibers and minerals.

There are several types of edible mushrooms, and all can be included in diets for weight loss because they are low in calories and very nutritious. Its main health benefits are:

Help you lose weight, as they are low in calories and low in fat; Combat constipation, as they are rich in water and fiber; Increase satiety due to its fiber content; Strengthen the immune system, as they are rich in important nutrients such as vitamin B complex and selenium; Improve bone health, as they contain vitamin D and phosphorus; Prevent anemia by having iron and vitamin B complex; Prevent diseases such as cancer, as it is rich in antioxidants and has anti-inflammatory properties; Help control cholesterol and high blood pressure, as it is rich in beta-glucan, a soluble fiber that helps against heart disease.

Champignon

Mushrooms can be prepared grilled, fried, roasted or sautéed, and can be included in several recipes such as salads, pasta, sauces and pizzas. See also the benefits of the Reishi mushroom, which is widely used to treat liver disease.

Types of Mushrooms

The following are the 5 main types of mushrooms and their characteristics:

1. Champignon

Champignon is the best known and most used type of mushroom, and is also known as paris mushroom. It is rich in vitamin B5 and B12, phosphorus and beta-glucan-like fibers, which help control cholesterol and prevent intestinal diseases.

2. Shimeji

shimeji

Shimeji is one of the most tasty mushrooms in cooking, and can be prepared quickly, just with a stew in butter or oil. It is rich in phosphorus, magnesium, vitamin B3 and potassium, making it a great ally in controlling blood pressure.

3. Shiitake

In Brazil, it is more common to find shiitake in its dehydrated form, and it is necessary to add hot water in the preparation so that it rehydrates and becomes soft. It has a dark brown color and is widely used in preparations such as soups, sauces and pasta accompaniment.

4. Funghi secchi

Secchi funghi is any dehydrated mushroom, usually rich in potassium, calcium, phosphorus, magnesium, zinc, sodium, B vitamins and vitamin C.

To use them in cooking, you must wash the mushrooms in water and soak them in warm water for about 30 minutes to hydrate. Once hydrated, the mushrooms must be squeezed to remove excess water and the remaining dark liquid from hydration can be used to make sauces.

Shiitake

5. Portobello or brown champignon

Portobello is the most mature champignon, usually having a darker color and a larger size. It has a mild flavor and its texture is similar to that of meat, being widely used in vegetarian dishes. It is rich in vitamins B2 and B3, and can be prepared cooked, grilled or sautéed.

Nutritional information

The following table provides nutritional information for 100 g of mushrooms:

Nutrient	Champignon	Shiitake	shimeji	Funghi secchi
Energy	25 kcal	34.5 kcal	16.8 kcal	284 kcal
Carbohydrate	4.66 g	4.4 g	1.7 g	73 g
Protein	2.1 g	3.1 g	2.5 g	9.25 g
Fat	0.4 g	0.5 g	0 g	0.7 g
Fibers	1.3 g	3.8 g	1.12 g	70 g
Iron	1.24 mg	0.4 mg	0.1 mg	5.88 mg
Phosphor	104 mg	0 mg	0 mg	184 mg