Mushrooms come in different shapes, sizes, and colours. According to experts, mushrooms are lumped in the vegetable category for cooking purposes. Moreover, mushrooms allow you to add extra taste without sodium or fat.
The most common types found in grocery stores are: shiitake, portobello, crimini, button or white mushroom, oyster, enoki, beech and maitake. Mushrooms, as a broad category, encompass a wide range of species, each with its own unique benefits and potential side effects.
Mushrooms are fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with fiber, vitamins, and minerals.
What type of mushrooms can you eat?
Although most wild mushrooms are highly nutritious, delicious, and safe to consume, others pose a serious risk to your health and can even cause death if ingested. Grifola frondosa, commonly known as hen-of-the-woods or maitake, is an edible mushroom. It is a type of fungus that has small pores covering its underside and they are grayish-brown in colour.
The oyster mushroom (Pleurotus ostreatus) is another delicious edible mushroom that resembles an oyster in shape. The sulphur shelf (Laetiporus sulphureus) mushroom is also known as chicken-of-the-woods or chicken mushroom. This type of mushroom has a meaty flavour.
While these and many other mushrooms are safe to consume, eating varieties like the death cap, false morels, and Conocybe filaris can cause serious adverse health effects and even death.
What are the benefits of mushrooms?
- Nutritional Value: Many edible mushrooms are rich in essential nutrients such as vitamins (like B vitamins, vitamin D), minerals (such as selenium, potassium), and dietary fiber. They are also low in calories, making them a good addition to a balanced diet.
- Antioxidant Properties: Some mushrooms contain antioxidants like selenium and ergothioneine, which can help protect cells from damage caused by free radicals and oxidative stress.
- Immune Support: Certain mushrooms, like reishi, shiitake, and maitake, are believed to have immune-boosting properties. They may help modulate the immune system and improve its response to infections and diseases.
- Potential Anti-inflammatory Effects: Compounds found in certain mushrooms, such as polysaccharides and beta-glucans, have been studied for their potential anti-inflammatory effects, which could benefit conditions like arthritis and inflammatory bowel diseases.
- Possible Anticancer Properties: Some mushrooms, including shiitake, maitake, and turkey tail, contain compounds that have shown promise in laboratory studies for their potential to inhibit the growth of cancer cells and enhance the immune system’s ability to fight cancer.
What are the side-effects of mushrooms?
- Allergic Reactions: Some individuals may be allergic to certain types of mushrooms. Symptoms of mushroom allergies can range from mild itching and skin rashes to more severe reactions like difficulty breathing and anaphylaxis.
- Digestive Issues: Certain mushrooms contain indigestible sugars like mannitol and oligosaccharides, which can cause digestive discomfort such as bloating, gas, and diarrhea in some people, especially when consumed in large amounts.
- Toxicity: While many mushrooms are safe to eat, some species are toxic and can cause serious health problems or even be fatal if ingested. It’s crucial to be able to accurately identify edible mushrooms or source them from reputable suppliers to avoid accidental poisoning.
- Drug Interactions: Some mushrooms may interact with certain medications or supplements. For example, reishi mushrooms may have blood-thinning effects, so they should be used with caution by individuals taking anticoagulant medications.
- Psychoactive Effects: Certain species of mushrooms, such as psilocybin-containing mushrooms (often referred to as “magic mushrooms”), can induce hallucinations and alter perception when ingested. While some people may use them for recreational or therapeutic purposes, they can also pose risks, including psychological distress and triggering underlying mental health issues.
As with any dietary component, moderation and individual tolerance are key when incorporating mushrooms into your diet or using them for medicinal purposes. It’s essential to consult with a healthcare provider or a qualified expert, especially if you have any underlying health conditions or concerns about potential interactions.