The noble white mushroom is a type of fungus found almost all over the world. It has many different names, including common white mushrooms, table mushrooms, and champignon mushrooms. White mushrooms are one of the most popular types of mushrooms in the world. They are packed with nutrients, have some impressive health benefits, and can be used for a variety of purposes. Let's discuss everything you need to know about white mushrooms!
1. What are white mushrooms and where do they come from
The scientific name for the white mushroom is Agaricus bisporus and grow easily all over the Americas, Europe and Asia. In the United States in particular, white mushrooms account for up to 90% of the culinary mushrooms eaten in the country. No other species of edible mushroom even approaches this level of culinary acceptance.
Agaricus bisporus is recognized by several different names depending on its specific variety and maturation age at harvest time. You may have heard of these popular mushroom names—button mushrooms, cremini mushrooms, portobello mushrooms? Yeah, they’re all of the agaricus bisporus species—their identifying characteristics being a short stubby stem with a smooth, round bulbous cap and an approachable mild flavor that pairs well with almost any food.
Some agaricus bisporus mushrooms have smooth white caps and others have brown caps. The brown caps are known as cremini mushrooms and the white ones are also referred to as button mushrooms when they are harvested young. When they are allowed to fully mature before being harvested they grow much bigger and darker and are known as portobello mushrooms. Other adorable, but admittedly confusing nicknames are baby bella, mini bella, and portobellini. They are all the same mushroom.
2. What is the nutritional content of white mushrooms
White mushrooms are a hidden gem of nutrition. Sure, they might not have the glitz and glamour of other vegetables, but don't be fooled! Underneath white mushroom's unassuming exterior lies a bounty of healthy nutrients. Similar to many other types of edible and medicinal mushrooms, white mushrooms are an incredible superfood powerhouses. Just one cup provides several multiples of the daily recommended dose of Vitamin D, dozens of essential minerals and vitamins like selenium and riboflavin, and a respectable amount of fibre. Oh, and they are also chock full of free-radical fighting antioxidants.
This is all quite an impressive list of attributes so far, right? Just wait. It gets better. Despite white mushrooms’ impressively dense nutritional profile, they are extremely low in calories. One whole cup of white mushrooms amounts to about 21 calories. That’s crazy—its darn near close to plain water territory.
Here is the best nutritional breakdown of white mushrooms we could find.
One cup of whole mushrooms (about 100 grams) contains:
Calories: 22
Protein: 3 grams
Fat: 0.3 grams
Carbohydrates: 3.3 grams
Fiber: 1.4 grams
Total Sugar: 2.0 grams
Vitamin C: 2.1 grams
Vitamin B2 (riboflavin): 0.4 milligrams
Vitamin B3 (niacin): 3.6 milligrams
Vitamin B5 (pantothenic acid): 1.5 milligrams
Potassium: 317 milligrams
Phosphorus: 82.6 milligrams
Copper: 0.3 milligrams
Selenium: 9.0 micrograms
3. What are the health benefits of white mushrooms
White mushrooms are a great source of antioxidants, vitamins, and minerals. They are known to be beneficial for everything from heart health to reducing the risk of certain cancers and helping to regulate blood sugar levels. They are also high in fiber, which can help keep you full for longer and aid in digestion. Additionally, white mushrooms are a low-calorie food, making them a great addition to any healthy diet.
Here’s a closer look at how eating white mushrooms can improve your health
Immune System Support: White mushrooms are high in antioxidants, which can help fight off infection and illness.
Heart Health: White mushrooms contain high levels of potassium, which can help regulate blood pressure and reduce the risk of stroke and heart disease.
Digestion: The high fiber content in white mushrooms can help keep you full for longer and aid in digestion.
Weight Management: White mushrooms are low in calories, making them a great addition to any healthy diet.
Reduced Inflammation: White mushrooms are known to have anti-inflammatory properties, which can help reduce inflammation in the body. Lower inflammation levels mean healthier and longer-lived cells.
Cancer Prevention: The antioxidants in white mushrooms (which fight free radicals in the blood that can damage cells and cause illness) are believed to reduce the risk of some forms of cancer.
Blood Sugar Regulation: The fiber and low glycemic index of white mushrooms can help regulate blood sugar levels.
4. Uses for white mushrooms other than eating them
You may be amazed to find out that white mushrooms are useful for more things besides just eating them. The mushroom bodies along with the mycelium which produces them have been used to make a number of useful products in modern industrialized society. Here are a few of them.
Soil enrichment - White mushrooms can be used as a natural fertilizer for plants due to their high nitrogen content.
Natural pesticide - White mushrooms have been used as a natural pesticide to repel insects and other pests from plants.
Dyeing - White mushrooms can be used as a natural dye for fabrics and other materials.
Ornamental - White mushrooms can be used as an ornamental plant in gardens or terrariums.
Using them as an ingredient in skincare products - White mushrooms are known for their hydrating and anti-aging properties, which makes them a great ingredient choice in face creams and moisturizers.
Composting - White mushrooms can be used in compost piles to help break down organic matter and provide essential nutrients for plants.
Medicinal uses - White mushrooms have been used in traditional Chinese medicine for centuries to treat a variety of ailments, including respiratory infections, digestive problems, and even cancer.
5. How to select white mushrooms and store them correctly
So, you’ve read this far and you’re now convinced about giving white mushrooms a bigger role to play in your culinary world. Lucky for you, due to the growing awareness of their numerous health benefits, it’s become easier than ever to find white mushrooms at almost any grocery store in the U.S. Before you load up your cart, here are a few things to consider before you purchase that box of portobellos
Choose white mushrooms that are firm, dry and unblemished. Avoid mushrooms that have dark spots, slimy surfaces, or any other signs of deterioration.
Store mushrooms in a paper bag or in the refrigerator in a container with holes to allow air circulation.
Use mushrooms within a week.
If your mushrooms aren’t pre-washed, brush them off with a soft brush or wipe them with a damp cloth before preparing them.
Trim off any tough or woody stems before cooking.
Store your leftover mushrooms in an airtight container in the refrigerator.
6. My white mushroom recipe
To further aid in your new life as a mushroom connoisseur, here is one of my favorite recipes. It is the perfect Creamy Mushroom Soup you can enjoy at home, especially on colder winter evenings.
The Potion Keeper’s Creamy Mushroom Soup
Ingredients:
2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
16 ounces mushrooms, sliced
4 cups vegetable broth
2 tablespoons fresh thyme leaves
1/4 cup all-purpose flour
2 cups heavy cream
2 tablespoons butter
Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. Add the mushrooms and cook until golden, about 8 minutes.
Add the vegetable broth and thyme and bring to a boil. Reduce heat and simmer for 10 minutes.
In a small bowl, whisk together the flour and cream until smooth. Pour the cream mixture into the pot and stir until combined.
Bring the soup to a simmer and cook for 10 minutes.
Add the butter and season with salt and pepper. Serve warm.
7. Go forth and eat more white mushrooms
So if you’re looking for a delicious, nutritious and versatile food to add to your grocery list, white mushrooms should definitely be on your radar. They have amazing health benefits as well as other uses that go beyond the kitchen. With their many culinary applications, they are a great way to add flavor and nutrition to any dish. Next time you’re in the store, make sure to pick up some fresh white mushrooms!
Other mushrooms to checkout …
Mushrooms are are a world of their own with over 140,000 differente species. We’re only just beginning to discover their myriad benefits to humans. Here are some popular options to consider on your health journey:
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This incredible fungus is called the king of mushrooms because it's an antioxidant powerhouse with numerous health benefits. Its active components can boost the immune system, improve heart health, and can even fight off tumors and cancerous cells.
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This newsletter provides a springboard for a healthy and happy spring season. Remember, consistency is key!
By incorporating these tips and tricks into your routine, you can cultivate a vibrant and healthy lifestyle that flourishes throughout the year.
Until next time :)