Include Mushrooms in your daily meals

By Dr Harold Gunatillake-Health writer

Chinese and Japanese eat lots of varieties of Mushroom. Some Sri Lankans in Sri Lanka believe they are poisonous. You still could buy the button variety grown locally in the super-markets and other market places. They need to be thoroughly washed before use, as the market ones look dirty. Mushrooms grow from the soil and further reason to clean them before cooking. They require careful cleaning to remove dirt, mould and bacteria from their outer surface. Light scrubbing, and minimal amount of rinsing is all that is required. Rinsing can be done after major chopping or slicing to expose more surface area for cleaning. It is a good idea to pat to rinse cut or wrap mushrooms with a paper towel. You must take care not to smash them in the process of cleaning.

Some use unused soft bristled tooth brush to clean the surface of the mushroom.

Mushrooms are an extremely versatile ingredient and can be used in many culinary dishes. They could be incorporated into scrambled eggs, salads, curries, soups, sauces, you name it. You never get bored with mushrooms; you could include them in all three meals.
When they have passed their prime time they become slimy and better not used.

Mushrooms are really not vegetables -they belong to the fungi kingdom.

Incorporate varieties of mushrooms in your daily meals. They are full of nutrients, including vitamins and medicinal value. They are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5) vitamin D, and niacin (B3)
Several minerals such as selenium, potassium, copper, iron and phosphorus are found in mushrooms.

Vitamin D in mushrooms is the only dietary source for vegans and also the minerals mentioned before. This is obtained when exposed to sunlight.

Mushrooms are high fibre. They contain Beta-glucans a type of fibre. This substance is supposed to improve insulin resistance and blood cholesterol levels, and helps obesity to incorporate this low calorie food in your daily diet to lose weight.

Mushrooms also contains choline an important nutrient that helps you to sleep, and for the health of muscles.

In China -hospital diet is composed of plenty of mushroom (Reishi) and in Japanese hospital diets they include shiitake mushrooms for their immune boosting activities, medicinal properties and supporting healthy hormone production. They kill viruses, and anti-inflammatory and supports liver well-being.

Other anti-inflammatory benefits are found beneficial to asthmatics, those suffering from rheumatoid arthritis, kidney failure and stroke victims.

If you are deficient in iron- including mushrooms will benefit you.

If you are on a weight reduction program substituting red meat with mushrooms can help you to lose weight.

If you are recovering from a debilitating illness include mushrooms in your soups to expedite recovery.

Other popular mushrooms used in diets are crimi, enoki, oyster, Portobello, cordyceps (caterpillar fungus) and white button.
Coryceps mushroom is popular among athletes because it increases ATP production for better performance of your muscles.
Mushrooms have a bad name in Sri Lanka as there have been many incidents of death after eating the wrong mushrooms. In Sinhalese they are all called ‘Bing Mal’ meaning flowers from the soil.

Today, you do not have to worry about poisonous mushrooms as the popular edible ones are available in the super markets and other with vegetable sellers.

There are many other health benefits of mushrooms and including in your daily diet is important for your good health.
Eating mushrooms daily is emphasised for health and well-being.