Are Mushrooms the Next Superfood?

Some mushrooms may lack the beauty and colour of nutrient-rich foods, but they are still versatile and full of nutrients.

These woodland treasures come in all shapes and sizes, but some of them are poisonous- so we’ll be focusing on the edible types! They have different tastes and are staples of different cuisines or even medicinal recipes. It is common to find mushrooms on the edge of forests, growing in different climates and continents. Nowadays, mushrooms can be farmed, packaged and sent directly to supermarket shelves. One thing’s for sure- we should try to eat more mushrooms!

General Benefits of Eating Mushrooms

Like the red mushrooms Mario eats to power up in the popular videogame, regular mushrooms are rich in a variety of vitamins and minerals and are low in calories, sodium and fat. Overall, they can provide a variety of different nutrients that can help support our bodies when combined with a balanced diet.

Lower blood pressure
Promote good brain health
Boost your immune system
Help with weight loss
Improves your skin health
Recently, it has been found that eating mushrooms reduces symptoms of depression.

Mushrooms and a Plant-based Diet

Mushrooms are a great addition to a vegan or vegetarian diet and usually take center stage in meatless recipes. This is because they are one of the few non-meat sources of vitamin D. Mushrooms are classified as fungi and are not part of the animal kingdom because they do not have a nervous system. This means they are unable to feel pain and are about as conscious as a plant is. The main body of the fungus continues to live even after the mushrooms are gone. So there’s no need for vegans to worry that harvesting mushrooms is similar to raising and killing livestock.

Note: Data shows that it is best to eat the majority of mushrooms cooked, even though cooking them may deplete a proportion of their nutritional value. Remember to wash mushrooms that aren’t pre-sliced immediately before use and then pat them dry with a paper towel.

Also, you are more likely to eat more mushrooms in one sitting if they’re cooked. Lastly, shop-bought mushrooms are generally safer than those found in wild food foraging (unless you’re properly trained in foraging).

5 Mushrooms You Can Find in the Supermarket

1. White button mushrooms

The prefix “button” is applied to a few varieties, but mostly to white. Button mushrooms are best left whole or halved. It is one of the most commonly eaten mushrooms in the world. They also contain a type of carbohydrate called polysaccharides that have been shown to have antitumor, or cancer-fighting effects. This helps boost our immune system so that our bodies can naturally fight off tumours on its own.

2. Chestnut mushrooms (AKA ‘brown mushrooms’)

These tan brown mushrooms are commonly used as pizza toppings. They have a better taste and texture than white button mushrooms, despite being of the same variety. They have similar anti-tumor and anti-inflammatory properties.

3. Cremini mushrooms (also spelled as ‘crimini’)

These are brown mushrooms and at the supermarket, you should avoid creminis that appear to have dark, soft or mushy spots. Creminis are the slightly more mature version of the common white button mushroom. As mushrooms age, they get drier and more flavourful.

4. Portobello mushrooms

These mushrooms are a source of riboflavin (AKA vitamin B2) which is important for energy production because it helps the body break down carbohydrates into sugar for fuel. They have a hearty taste and meat-like texture which makes them popular for recipes such as mushroom steak.

5. Shiitake mushrooms

They are native to East Asia. Shiitake mushrooms have one of the highest amounts of natural copper, a mineral that supports healthy blood vessels, bones, and immune support. This makes them a popular mushroom to use in traditional Chinese medicine. They have a rich, savoury taste that goes well in stir-fries, soups and stews.

5 More Exotic Mushrooms

1. Black Trumpet

It is a wild mushroom with a smoky, rich flavour and a pleasant, fruity aroma. They can be sauted on their own and used as pizza toppings or in other lighter-flavoured preparations like fresh pasta and soups. You might be able to find these mushrooms online (which is certainly more convenient than foraging for them).

2. Lion’s Mane

This traditionally medicinal mushroom has a spongy texture. According to many, it tastes just like crab or lobster. Studies have found that it contains two special compounds (hericenones and erinacines) which stimulate the growth of brain cells, though it has not been concluded that it can reduce symptoms of memory loss in humans. These mushrooms are very absorbent, so avoid washing or soaking them with water when you’re preparing them.

3. Oyster mushrooms

There are around 40 types of oyster mushrooms- many of which are edible but not all of them can be purchased in non-local areas. Some of the top types are: yellow oysters, pink oysters and king oysters (the largest of the oyster mushroom genus).

4. Enokitake

Enoki is the name of the Chinese hackberry tree on which these mushrooms grow in the wild, and “take” means mushroom in Japanese. The ‘Enoki’ mushroom has been cultivated into its recognisable thin, white form. They are low in cholesterol, high in dietary fibre, and full of antioxidants. The traditional Japanese method of eating this mushroom is in soup, but they can also be sautéed, stir-fried or fried.

5. Forest Nameko

These mushrooms are commonly used to thicken miso or clear chicken soup. They retain its firm, slightly crunchy texture which remains throughout cooking. Nameko mushrooms are a good source of protein and include essential minerals such as potassium and calcium, as well as polysaccharides.

“Fable”: The Future of Mushrooms

It’s clear that eating more mushrooms is beneficial to our health. Because they are such a good plant-based source of nutrients and has a meaty texture, mushrooms have been used as meat substitutes in recent years. Fable is made from shiitake mushrooms. It’s juicy and dense like regular meat and carries an umami flavour. Three versions of this delicious meat alternative are available for your next family meal on goodfoodpeople.

Posted On

9 November 2023

Written By

Sundar Meenakshi

More from SaladStop!

Understanding the Environmental Impact of Your Food Choices

10 December 2024

Every food choice we make has an impact on our planet. From production to consumption, food affects the environment in many ways, which is why understanding the environmental impact of food choices is so important. At SaladStop!, we prioritize sustainability in our operations. This article explores how our food choices impact the planet and how SaladStop! contributes to a more sustainable food system. The Carbon Footprint of Food Production Food production is a significant contributor to greenhouse gas emissions. Agriculture accounts for nearly 30% of global emissions. Different foods have varying carbon footprints. For instance, animal products tend to produce more greenhouse gases than plant-based options. Choosing more plant-based meals can help reduce your carbon impact. At SaladStop!, we focus on offering a variety of delicious plant-based options. Our menu includes salads and warm protein bowls made from fresh, local ingredients. These meals not only promote health but also minimize the carbon footprint associated with food production. Local Sourcing and Traceability SaladStop! emphasizes the importance of local sourcing. We collaborate with local and trusted farmers to obtain our ingredients. This partnership ensures that our produce is fresh and sustainable. Our sourcing wall in every outlet displays information about our farmers and the origins of our ingredients. This transparency helps customers understand where their food comes from. By sourcing locally, SaladStop! reduces the emissions associated with transportation. Local ingredients require less travel time, resulting in lower greenhouse gas emissions. Supporting local agriculture also strengthens community ties and fosters economic growth. Reducing Food Waste Food waste is a critical issue that contributes to environmental degradation. According to the Food and Agriculture Organization (FAO), about one-third of food produced globally is wasted. This waste results in unnecessary resource consumption, from water to energy. At SaladStop!, we are committed to minimizing food waste. We encourage customers to be mindful of portion sizes. Our customizable meals allow patrons to create bowls tailored to their appetite. This reduces leftovers and minimizes waste. Furthermore, we actively monitor food inventory to ensure that we use ingredients before they spoil. Reusable Practices and Initiatives To further reduce our environmental impact, SaladStop! promotes reusable practices. We encourage customers to bring their own containers through our Bring Your Own Bowl (BYOB) day initiative. On this day, customers receive a discount for using their reusable containers. This practice not only reduces plastic waste but also fosters a culture of sustainability among our patrons. Additionally, SaladStop! provides reusable cutleries in our outlets. By minimizing the use of disposable utensils, we contribute to reducing single-use plastics. Each small action adds up, leading to a more sustainable dining experience. Commitment to Net Zero Outlets SaladStop! is dedicated to achieving net-zero emissions across our outlets. We implement measures to minimize energy consumption and waste. For example, we invest in energy-efficient appliances and lighting. These technologies help reduce electricity usage while maintaining a comfortable dining environment. Moreover, we emphasize responsible water usage. By implementing water-saving fixtures and practices, we conserve this vital resource. Our goal is to create a sustainable operation that positively impacts the environment. Encouraging Sustainable Choices To promote sustainability, SaladStop! also offers a small fee for disposable bags. Customers pay an additional 40 cents for a bag when they forget to bring their own. This initiative encourages customers to think twice before using single-use bags and to opt for reusable alternatives instead. By implementing these measures, we aim to raise awareness about the environmental impact of food choices. Every small action can contribute to a larger movement for sustainability. The Role of Consumers As consumers, your choices matter. Every time you dine at SaladStop!, you contribute to a larger effort toward sustainability. Understanding the environmental impact of your food choices empowers you to make informed decisions. Consider choosing meals that prioritize local ingredients, plant-based options, and minimal waste. In addition, you can advocate for sustainability in your community. Share your experiences with friends and family. Encourage them to explore sustainable dining options and participate in initiatives that promote environmental stewardship. Understanding the environmental impact of your food choices is essential in today’s world. By making conscious decisions, you can help mitigate the negative effects of food production on the planet. SaladStop! leads by example, implementing various sustainability measures to promote responsible consumption. From sourcing ingredients locally to minimizing waste, SaladStop! demonstrates how food choices can positively impact the environment. Learn more about our commitment to sustainability and our Beyond Net Zero goals here. Together, we can create a more sustainable future for our planet, one meal at a time.

The Role of Mitochondrial Nutrition in Energy Production

4 December 2024

Mitochondria is the powerhouse of the cell. They play a crucial role in energy production. Understanding mitochondrial nutrition is essential for optimizing energy levels and overall health. Mitochondria convert nutrients from food into adenosine triphosphate (ATP), the energy currency of the body. This article explores the role of mitochondrial nutrition in energy production and its implications for health. What Are Mitochondria? Nearly all eukaryotic cells contain mitochondria, which are organelles. They have a unique structure, consisting of two membranes. The smooth outer membrane contrasts with the highly folded inner membrane, which forms structures called cristae. These cristae, therefore, increase the surface area for chemical reactions. Additionally, mitochondria contain their own DNA, which is separate from the cell’s nuclear DNA. This unique feature allows them to replicate independently. Energy Production and ATP The primary function of mitochondria, therefore, is to produce ATP. They achieve this, in turn, through a process called oxidative phosphorylation. This process occurs in the inner mitochondrial membrane. Here, electrons derived from nutrients are transferred through a series of protein complexes. As electrons move through these complexes, they release energy. The energy pumps protons across the inner membrane, creating a proton gradient. The return flow of protons into the mitochondrial matrix drives ATP synthesis. The mitochondria release ATP into the cytoplasm, where it fuels various cellular processes. As a result, this entire process highlights the importance of mitochondrial health for energy production. The Impact of Nutrition on Mitochondrial Function Nutrition plays a significant role in mitochondrial function. The types of nutrients consumed, therefore, directly influence ATP production. Specifically, mitochondria primarily use carbohydrates, fats, and proteins as fuel sources. Each nutrient goes through different metabolic pathways to produce energy. 1. Carbohydrates: Carbohydrates are broken down into glucose. Glucose enters glycolysis, a process that takes place in the cytoplasm. The end products of glycolysis are pyruvate and ATP. The mitochondria convert pyruvate into acetyl-CoA. This compound enters the citric acid cycle, generating more ATP. 2. Fats: Fats are metabolized through a process called beta-oxidation. The body breaks down fatty acids into acetyl-CoA, which then enters the citric acid cycle. Fats provide a more concentrated energy source compared to carbohydrates. This makes them an important fuel for prolonged physical activity. 3. Proteins: Proteins can also serve as an energy source. However, they are primarily used for tissue repair and growth. Amino acids are converted into various intermediates that enter the citric acid cycle. Key Nutrients for Mitochondrial Health Several nutrients support mitochondrial function and energy production. These include vitamins, minerals, and antioxidants. Here are some key nutrients essential for mitochondrial health: 1. B Vitamins: B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B7 (biotin), are vital for energy metabolism. They act as coenzymes in various metabolic pathways, assisting in the conversion of nutrients into ATP. 2. Coenzyme Q10 (CoQ10): CoQ10 is a powerful antioxidant found in the mitochondria. It plays a crucial role in the electron transport chain, facilitating ATP production. CoQ10 levels decline with age, making supplementation beneficial for mitochondrial health. 3. Magnesium: Magnesium is a key mineral involved in ATP production. It serves as a cofactor for over 300 enzymatic reactions, including those in energy metabolism. 4. Antioxidants: Mitochondria generate reactive oxygen species (ROS) during energy production. High levels of ROS can damage mitochondrial DNA and proteins. Antioxidants like vitamins C and E help neutralize these free radicals, protecting mitochondrial health. The Effects of Poor Mitochondrial Nutrition Poor nutritional choices can lead to impaired mitochondrial function. Diets high in refined sugars and unhealthy fats can hinder energy production. This can result in fatigue, reduced physical performance, and increased risk of chronic diseases. Furthermore, mitochondrial dysfunction is linked to various health issues. Conditions such as diabetes, obesity, and neurodegenerative diseases have mitochondrial components. Therefore, optimizing mitochondrial nutrition is essential for preventing these conditions. Strategies for Supporting Mitochondrial Nutrition Mitochondrial nutrition plays a crucial role in energy production and overall health. Understanding the relationship between nutrition and mitochondrial function empowers individuals to make informed dietary choices. By prioritizing nutrient-rich foods, individuals can support their mitochondrial health and enhance energy production. This, in turn, promotes vitality and well-being in daily life. If you’re looking to optimize your mitochondrial health through diet, using tools like the SaladStop! Nutritional Calculator can help you track the nutrients in your meals and make healthier, more informed choices. It’s a great resource for personalizing your diet to support both energy levels and overall well-being. You can try it out here: SaladStop! Nutritional Calculator.

The Role of Food in Different Cultures: A Culinary Exploration

29 November 2024

Food is much more than sustenance; it’s a bridge to cultural identity, tradition, and community. At SaladStop!, we embrace this profound connection by celebrating the diversity of global cuisines, culinary traditions, and the rich tapestry of culinary culture that unites us all. Bringing Authentic Flavors to Life At SaladStop!, we are committed to delivering authentic tastes inspired by the world’s culinary traditions. To ensure this, we go beyond just studying recipes—we travel to the heart of these cultures, collaborating with local chefs and food artisans to learn the nuances of their cuisine. For example, our latest Limited-Time Offering (LTO) was inspired by the breathtaking island of Santorini. The Kiki! Salad captures the essence of Greek cuisine with its refreshing flavours and bold simplicity, designed to transport you straight to the sun-soaked shores of the Aegean. Our Seoul-ful Warm Protein Bowl, a staple in our menu, pays tribute to the rich heritage of Korean cuisine. This dish features a harmonious blend of traditional ingredients like seared tuna, baked mushrooms, radish pickles, and sesame seeds, all elevated with the zesty punch of Yuja Vinaigrette. Every element reflects the balance and vibrancy synonymous with Korean food. Staying True to Culture and Craft Our dedication to cultural authenticity means respecting the stories and traditions behind the food. For instance, we source sustainable quinoa from Bolivia, where this nutrient-rich grain has been cultivated for centuries. Similarly, we use olives from Malaysia, highlighting the country’s expertise in growing and producing this versatile ingredient. By sourcing responsibly, we ensure every dish honours its origins, supports ethical practices, and celebrates the culinary heritage of its culture. Whether it’s Bolivian quinoa, Malaysian olives, or Japanese Yuzu, we ensure each dish pays homage to its origin. Our team works tirelessly to bring these flavours to life in ways that respect their roots while delighting our customers. Culinary Diversity Meets Sustainability At SaladStop!, we don’t just honour flavours; we align them with sustainable practices. Our menu items are crafted with responsibly sourced ingredients, ensuring that every dish is both culturally significant and environmentally conscious. The evolving nature of food also inspires us to innovate. By blending cultural traditions with modern tastes, we create dishes that resonate globally. Seasonal menu items and Limited-Time Offerings (LTOs) like the Santorini-inspired Kiki! Salad give our customers a chance to experience the flavours of the world in a way that’s fresh, authentic, and uniquely SaladStop! Why It Matters Food carries the power to connect, unite, and tell stories. At SaladStop!, our mission is to celebrate these stories through every dish we create. By bringing authentic global flavours to the table, we invite you to embark on a culinary journey that highlights the beauty of diversity. Explore our menu today and taste the world—one bowl at a time.