Oyster Mushroom Health Benefits

Overview

Oyster mushrooms have been used for thousands of years as a culinary and medicinal ingredient. The white mushrooms resemble oysters, and can be found growing in the wild on dead trees or fallen logs. They have a rich history in traditional Chinese medicine from as early as 3,000 years ago, particularly as a tonic for the immune system, according to acupuncturist Christopher Hobbs, author of "Medicinal Mushrooms."

Antioxidant Effects

Oyster mushrooms contain ergothioneine, a unique antioxidant exclusively produced by fungi, according to a 2010 study led by Penn State food scientist Joy Dubost. The study found that oyster mushrooms have significant antioxidant properties that protect cells in the body. A 3 oz. serving of oyster mushrooms contains 13 milligrams of ergothioneine, and cooking the mushrooms does not reduce this level.

Anti-Bacterial Effects

Oyster mushrooms have significant antibacterial activity, according to a 1997 study published in the "Journal of Agricultural and Food Chemistry." The study found that the active compound benzaldehyde reduces bacterial levels. It may form on the mushroom as a reaction to stress.

Nutritional Value

There are 42 calories in one cup of oyster mushrooms, making them a low-calorie addition to any meal. Oyster mushrooms are also high in nutrients. According to a study published in "Food Chemistry," oyster mushrooms contain significant levels of zinc, iron, potassium, calcium, phosphorus, vitamin C, folic acid, niacin, and vitamins B-1 and B-2. The study concluded that consuming oyster mushrooms as part of a healthy diet contributes to recommended nutritional requirements.

By Tara Carson

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Enoki Mushroom Nutrition Information

With their long, slender stems, ultra-small caps and creamy white color, enoki mushrooms are more elegant than the average fungus. These crisp, mildly sweet mushrooms -- known as “snow puffs” in their native Japan -- grow in bouquetlike clusters and are traditionally eaten raw or lightly cooked.

Major Nutrients

Like other fresh mushrooms, enokis are a low-calorie source of protein and complex carbohydrates. A 1-cup serving of the raw variety -- or right around 2.3 ounces, according to the U.S. Department of Agriculture -- provides about 24 calories, 1.7 grams of protein and 5 grams of carbohydrates. Enokis are virtually fat- and sugar-free.

Vitamins and Minerals

Mushrooms are generally high in B vitamins, and enokis are no exception. They’re especially rich in niacin, offering 23 percent of the recommended daily value per 1-cup serving of raw mushrooms. You’ll also get about 10 percent each of the daily values for thiamine, pantothenic acid, riboflavin and folate, according to the USDA. Although they’re lower in minerals, fresh enokis still provide about 7 percent each of the recommended daily values for potassium and phosphorus per serving, plus trace amounts of iron, copper, zinc and selenium.

Beneficial Phytochemicals

The nutritional value of enoki mushrooms is further increased by their beneficial phytochemicals, including several potent antioxidant compounds. Dietary fiber also falls into this category -- a cup of raw enokis provides nearly 2 grams, or 7 percent of the recommended daily value. Enokis contain substantial amounts of beta-glucan, a soluble fiber that’s particularly effective in reducing high cholesterol.

By Meg Campbell

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3 Easy Ways To Cook Mushrooms (Plus How To Clean Them)

Though these are done mostly by sauteeing in a frying pan in bacon drippings or butter, mushrooms are occasionally stewed to serve on toast snippets or to add to cream sauce to make cream soups — or in preparation for a variety of casserole dishes or sauces to serve with other vegetables and some meats. Very large ones are sometimes broiled in the oven or over coals. They also take kindly to baking…and we definitely take kindly to them!

Preparation:

• Always use very fresh ones, scrubbing them clean with a soft vegetable brush or cloth and work quickly. You’ll find more detailed instructions at the bottom of this page.
• Trim off any discolored ends of stalks.
• As a rule, those that have been cultivated do not require peeling, especially if they have been grown indoors and are quite small. However, when peeling, do so quickly, lifting skin back.
• Large ones, unless for broiling or baking whole, are cut in halves or quarters. If they are to be used in sauces or soups, they are usually diced in small pieces to extract as much flavor as possible.

Stewed – Method #1

Use this method to cook stems cut in pieces or in preparation for soups and sauces.

• Place prepared pieces in pot; add about 1/4 cup of boiling water, cover pot tightly and simmer gently for about 6 to 8 minutes; season with salt, pepper and butter after stewing and use as desired.

Sauteed – Method #2

• For every 1 lb. being sauteed, allow 4 tablespoons of bacon dripping or butter; melt fat in frying pan and add prepared pieces; saute slowly over low heat, turning frequently, for about 10 minutes or until they are just tender.

Broiling – Method #3

• Choose very large ones; after preparing, brush with vegetable oil or soft fat, and sprinkle lightly with salt and pepper; place on hot greased broiler, cap side up, and place broiling pan 3 inches below top heat of oven; broil in oven pre-heated and broil for about 8 minutes; very large ones may take 10 minutes.

Quantity: Approximately 1 lb. for 3 servings however, if using for a sauce or soup, 1 lb. would be enough for 6 servings of the finished dish.

Source: “Vegetable Cook Book” by McFayden Seeds (1948)

Should they be washed with water right before cooking? No because they will absorb the water which then adds too much moisture to the dish you’re making, and depending on what you’re preparing–you may not appreciate the extra liquid.

Here are a few tips for cleaning them: (first published December 15, 2006 and moved to this page for better organization)

• Briefly rinse them in water then lay them out on a towel for a few hours so they have time to release the moisture. A quick tip is to use a colander and your sink’s spray hose.
• Never soak them or leave them sitting in water.
• Rather than washing them in water, try using a mushroom brush with soft bristles (you can find these at kitchen gadget stores). You could try a vegetable scrubber too, but use lightly since the bristles are stiffer.
• Another method is to use a barely damp cloth or paper towel and rub the skin.
• My preferred method: cut the woody stem tip off then take your knife and use the blade to grab
  the edge of the skin (underneath the cap), then pull the skin back and off (it will peel off to the
  center top of the cap). Repeat around the edges until the top layer has been completely removed.

Storage:

• Store in a closed paper bag rather than plastic, or in an open container. Helps them to breathe
• better and they won’t get wrinkly and dried up as fast. Keep refrigerated.

Preparing:

• Quickly slice them up by using an egg slicer (nice tip!).
• Trim stems to remove the woody parts (or remove stem altogether).
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The health benefits of cranberries

Canada is the world's second largest exporter of cranberries. Here's why they're so healthy

Cranberries are native to our Atlantic provinces, where they are known as “marsh apples” to some. But they grow in other parts of Canada, too; in fact, of all our provinces, B.C. exports the most cranberries by far, followed by Quebec, Ontario and Nova Scotia. (This country is the world’s second-largest exporter of cranberries, after the U.S.) The cranberry plant is an evergreen vine that likes wet soil, preferably sand and peat, which is why the fields are often called “cranberry bogs.” The berries are harvested in fall by flooding their growing areas with water.A source of antioxidantsSome of the antioxidants in cranberries come from proantho­cyanidins, which give the berries their vivid colour. These antioxidants neutralize free radicals, which help cut the risk of developing chronic diseases such as cancer, heart disease and diabetes.Better bladder health

Studies have shown that drinking cranberry juice regularly can decrease the number of urinary tract infections (UTIs), sometimes called cystitis, in women who are prone to them. It inhibits the ability of the E.coli bacteria to adhere to bladder walls. Interestingly, a study published by Harvard Medical School showed that eating a 1.5-ounce (45-g) serving of sweetened dried cranberries might also be able to inhibit bacterial adherence and potentially help prevent UTIs. Cranberry juice has long been used as a home remedy to also prevent kidney and bladder stones. This benefit was originally attributed to quinic acid, a cranberry substance that increases urine acidity and prevents the formation of calcium stones. Researchers once thought this acidity helps prevent cystitis. Studies show, however, that cranberries also contain a natural antibiotic substance that makes the bladder walls inhospitable to the organisms responsible for UTIs. This prevents the bacteria from forming colonies; instead, they are washed out of the body in the urine. (Blueberry juice has a similar protective effect.)Buy the right stuffMany cranberry drinks are so diluted with other juices that you won’t get the full benefit of the pure juice. Read labels carefully, or consider making your own at home with a juicer. Pure juice is so tart you may want to add a little bit of sweetener or cut it with some apple juice.

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5 health benefits of mushrooms

Whatever your favourite—crimini, enoki, oyster, portobello, shiitake or white button—all mushrooms are loaded with essential nutrientsBy Margaret Nearing

Magic mushrooms

Many varieties of mushrooms contain good-for-your-bladder selenium and, like us, they produce vitamin D when exposed to sunlight. Oyster mushrooms are a good source or iron. Plus, they're low in calories: Six medium white, for example, have just 22. Here are some of the many health benefits of mushrooms.

Increase your vitamin D

Yes, vitamin D! Mushrooms are the only fruit or vegetable source of this critical vitamin. Like humans, mushrooms produce vitamin D when in sunlight. Exposing them to high levels of ultraviolet B just before going to market converts more of the plant sterol ergosterol into the so-called sunshine vitamin. In the U.S., portobellos fortified with vitamin D are already being sold, with a three-ounce (85-gram) serving providing about 400 IU of vitamin D (Osteoporosis Canada recommends that adults under 50 get 400 to 1,000 IU daily). William Stevens, CEO of the trade organization Mushrooms Canada, says, “A couple of Canadian producers are already testing this procedure.” He adds that “high D” or “sunshine” mushrooms should be in stores here in about six months or so.

Increase your vitamin D

Yes, vitamin D! Mushrooms are the only fruit or vegetable source of this critical vitamin. Like humans, mushrooms produce vitamin D when in sunlight. Exposing them to high levels of ultraviolet B just before going to market converts more of the plant sterol ergosterol into the so-called sunshine vitamin. In the U.S., portobellos fortified with vitamin D are already being sold, with a three-ounce (85-gram) serving providing about 400 IU of vitamin D (Osteoporosis Canada recommends that adults under 50 get 400 to 1,000 IU daily). William Stevens, CEO of the trade organization Mushrooms Canada, says, “A couple of Canadian producers are already testing this procedure.” He adds that “high D” or “sunshine” mushrooms should be in stores here in about six months or so.

Boost your immune system

A study done on mice and published by theAmerican Society for Nutrition found that white button mushrooms may promote immune function by increasing the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues. A later study showed that these mushrooms promoted the maturation of immune system cells–called dendritic cells–from bone marrow. According to he researchers, this may help enhance the body’s immunity leading to better defence systems against invading microbes.

Eat your antioxidants

When it comes to antioxidants—the substances that help fight free radicals that are the result of oxidation in our body—we’re more likely to think of colourful vegetables than neutral-hued mushrooms. But a study at Penn State university showed that the oxygen radical absorbance capacity (ORAC)—a measure of a food’s total antioxidants—of crimini and portobello mushrooms were about the same as for red peppers.

Kick up your metabolism

B vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin): 100 grams (31/2 ounces) of crimini have 44 percent and 30 percent of your daily recommended amount, respectively, white button have 36 and 30 percent, and oyster mushrooms have 32 and 39 percent.

Be good to your bladder

An analysis of seven studies—published last year in Cancer Epidemiology, Biomarkers & Prevention—showed that the higher the level of selenium, as measured in blood serum and toenails, the lower the risk of bladder cancer. Selenium had a significant protective effect mainly among women, which the researchers believe may result from gender-specific differences in this its accumulation and excretion. Several types of mushrooms are rich in this essential trace mineral: 100 grams of raw crimini have 47 percent of your daily needs, cooked shiitakes have 45 percent and raw white button have 17 percent.


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