Nutritional value of mushrooms

Mushroom is a nutritious natural food ingredient, rich in protein, dietary fiber, various vitamins (such as B group, vitamin D) and minerals (such as potassium, selenium, iron), as well as active ingredients such as polysaccharides and antioxidants. It plays an important role in enhancing immunity, regulating intestinal health, and protecting cardiovascular health. The nutritional characteristics of different mushroom varieties vary slightly, and it is recommended to have a diversified intake in daily diet.

一、Proteins and essential amino acids

The protein content of mushrooms is usually between 2% and 4% (fresh weight), higher than most vegetables, and contains 8 essential amino acids needed by the human body, especially lysine and methionine, which are less commonly found in plant-based foods. For example, the high content of lysine in shiitake mushrooms can help promote children's intellectual development; The methionine in shiitake mushrooms helps improve liver function.

二、Dietary fiber and intestinal health

The dietary fiber content of mushrooms is 3% -10% (dry weight), including soluble fiber (such as β - glucan) and insoluble fiber.

· Soluble fiber: can regulate gut microbiota and reduce cholesterol, commonly found in shiitake mushrooms and shiitake mushrooms.

· Insoluble fiber: promotes intestinal peristalsis, prevents constipation, such as tea tree mushrooms and monkey head mushrooms.

三、Vitamin and Minerals

00001. Vitamin B family: such as riboflavin (B ₂) and niacin (B3), involved in energy metabolism, with higher content in shiitake mushrooms and shiitake mushrooms.

00001. Vitamin D: Some mushrooms (such as shiitake mushrooms) can convert ergosterol into vitamin D ₂ after exposure to sunlight, which helps with calcium absorption. two

00001. Minerals: 3

· Selenium: antioxidant, enhances immunity, with prominent content in matsutake and boletus mushrooms.

· Potassium: regulates blood pressure, rich in chicken leg mushrooms and white jade mushrooms.

· Iron: Helps replenish blood, the iron content of black fungus is close to that of animal liver.

四、Active ingredients and health benefits

活性成分与健康功效

00001.多糖：如香菇和灵芝的多糖，可以激活免疫细胞并抑制肿瘤生长。一

00001. Polysaccharides: such as polysaccharides from shiitake mushrooms and Ganoderma lucidum, can activate immune cells and inhibit tumor growth. one

00001. Antioxidant components: ergothionein (such as shiitake mushrooms), polyphenolic substances, can clear free radicals and delay aging. two

00001. Other functional components: 3

· Shiitake mushroom purine: reduces blood viscosity and assists in preventing blood clots.

· Monkey head mushroom ketone: protects the gastric mucosa and alleviates gastritis.

五、Low calorie and low-fat

The fat content of mushrooms is generally less than 0.5% (fresh weight), and they are mainly composed of unsaturated fatty acids. The calorie content is usually 20-40 kcal/100g (fresh weight), which is suitable for weight control and the "three highs" population. For example, shiitake mushrooms have high dietary fiber content and strong satiety, making them a high-quality choice for weight loss meals.