Portobello mushrooms are widely famous all over the world for its versatile nutritional value and health benefits. It has a reasonable price compared to other costly mushrooms. Portobello mushroom’s nutrition is favorable for people. moreover, it is high in protein, low in cholesterol, low in sodium, it is a kind of ideal food. Portobello mushroom is a good source of all kinds of vitamins and minerals.
What is a portobello mushroom?
Portobello mushroom’s scientific name is (Agaricus bisporus) it is a kind of edible fungus. It has two kinds of colors: white and brown. It may be called by different names like common mushroom, white mushroom, button mushroom, cultivated mushroom, table mushroom, and champignon. Moreover, it may be known variously as Swiss brown mushroom, Roman brown mushroom, Italian brown mushroom, cremini, chestnut mushroom baby Bella etc.
But when these mushrooms are large, brown and mature, normally it is called portobellos, Portobello mushrooms etc. the edible part of large portobellos is the cap, the stems[but it is kind of woody and fibrous].mushrooms gills are edible but many people remove them. people use the stems to flavor the stocks.
As the availability of portobello mushroom is good enough and it is usually cost-efficient mostly all over the world. Portobello mushrooms are nutritious for health. Sometimes people mention them as “medicinal mushrooms” because of its multi-nutritional qualities.
Nutritional facts of portobello mushrooms:
Portobello mushrooms are budget-friendly, vegan diet-friendly and obviously low-calorie diet-friendly food items..
Let’s check some nutritional values of portobello mushroom :
*Per 100 gm (white, raw Portobello mushrooms)contains 22kcal energy [here daily 2200 kcal counts].
Macronutrients of portobello mushrooms-
- carbohydrate 3.26gm
- sugar: 1.98gm
- dietary fiber: 1gm
- Fat: 0.34gm
- cholesterol: 0gm
- Protein: 3.09 gm
- Iron: 0.5mg
- Magnesium: 9 mg
- Phosphorus:86 mg
- Potassium : 318 mg
- Sodium : 3 mg
- Zinc : 0.52 mg
- Thiamine : 0.081 mg
- Riboflavin :0.402 mg
- Vitamin B6:0.1 mgVitamin B12 : 0.04 Mcg
- Folate:17 mcg
- Vitamin D : 0.2 Mcg
- Vitamin C : 0.2 Mcg
- Water :92.45 gm
- Caffeine: 0.0 mg
- Alcohol: 0.0 mg
- Ash: 1.4 g
- Theobromine: 0.0 mg
[✓ Source :USDA]
USDA(the United states department of agriculture ) is also known as the agriculture department.
Both Macronutrients and micronutrients are important for our body and here portobello mushroom has all kinds of nutrients in it. This ingredient can be used as an appetizer, salad, main course and all.
Among all mushrooms, portobellos are the most admired mushroom at all. It is low in calories so we can eat it without calories worries.it is full of fiber which is good for bowel health.
It is good to eat cooked rather than raw. The cooking process has flexible choices. we can add them with dressing salads,our breakfast omelet is also easy going with boiled portobellos. Portobellos have a lot of health benefits, it is good for bowel health, gut health, bone health and many more. Let’s explore them below..
Health benefits of portobello mushrooms:
♦ Portobello mushrooms may prevent cancer
The anticancer properties of mushrooms, which have phytochemical properties which can reduce cell death, improve cell health.it has linoleic acid which are beneficial for health, it can kill cancerous cells and stop the unusual cell division.
♦ Portobello mushrooms improve the immune system:
it cuts down the toxicity of the human body. It has anti- radical properties ( conjugated linoleic acid) which improves the immune power of our body so that the body can fight against harmful properties.
♦ Portobello mushrooms may act as natural anti inflammatory:
It has anti -inflammatory properties that tranquil free radicals. Portobello mushroom is a good source of selenium. It is a powerful antioxidant. This can’t be found in other fruits or veggies easily.
♦ vegan followers love the portobello mushroom:
People with a vegan diet uses portobello mushrooms as a substitute of meat as it is packed with protein. The nature of portobello mushroom, being high in proteins helps vegan diet followers to choose their menus easily.
♦ Portobello mushroom is a good friend of vitamin D:
Portobello mushroom is a good source of vitamin D. It is shown in research that Most of the adults in the world are suffering from vitamin D deficiency. It affects their bone and teeth health, it can lead to cancerous health conditions, it even has a negative impact on overall health. Keeping portobello mushroom in the regular menu, 50-100% vitamin D requirements can be fulfilled. Vegan diet followers also find it as the best vitamin D source among other plant-based food.
♦ Portobello mushroom may prevent cancer, cardiovascular diseases, thyroid disease etc.
♦ Portobello mushroom may hide your age:
Portobello mushroom has anti-aging properties. It has high antioxidants named glutathione and ergothioneine. These are important for anti-aging and reducing oxidative stress.
♦ Portobello mushroom and vitamin B-complex:
Portobello mushroom is a great source for vitamin B- complex. It is high in riboflavin, niacin, pantothenic acid, etc. Regular intake of 100gm portobello mushroom can cover the regular vitamin B- complex needs in our body.
♦ Portobellos are packed with potassium:
Potassium has a significant role in our body such as balancing electrolytes, muscle contraction, this is related to blood pressure. It protects from stroke, kidney stones, osteoporosis etc.
♦ Helpful for weight loss programme:
It also helps in weight loss as it helps to cut down excessive Meat Consumption.
These whole bunch of health benefits will help you to be interested in portobello mushroom’s intake. As it is available in groceries it is easy to find. There are many ways to eat them, like
- oven baked,
- stir fried,
- stuffed mushrooms etc.
- People can use portobello mushrooms as a substitute for meat and hum in dishes like burger patties, fried rice, sandwiches, etc. Moreover, there are a variety of dishes like
- Spinach stuffed portobellos;
- Grilled mushrooms with veggies,
- portobello steak with mashed Potato,
- portobello steaks with avocado,
- garlic portobello steak with garlic bread
- portobello pizza.
- Portobello mushroom soup with green onions
- Vegan portobello tacos
- Chilli stuffed portobello
- Portobello lasagne
- Oven-baked cheesy portobello
- Sauteed portobello with beans etc
Portobellos can be added with pasta, noodles,rameyon, etc as an additive as it has a meaty texture. the portobello mushroom is a good choice for dumplings and wontons filling.
People with a gluten-free diet find portobello mushrooms as a blessing for their nutritional value and versatility in the food menu.we can store them for a long time in the right way so that we can use them anytime.
Day by day people is intended to have a vegan diet and healthy lifestyle. In order to do that they are looking for some ingredients like portobello mushroom which has a whole bunch of nutrition. After reviewing the portobello mushroom’s nutrition facts people are eagerly being interested.