"Delicious and nutritious" is the most common praise for mushrooms. In recent years, the market has seen an increasing variety of mushrooms, from oyster mushrooms, shiitake mushrooms, enoki mushrooms, to chicken-of-the-woods mushrooms, button mushrooms, and nameko mushrooms, both fresh and dried, all are highly favored. "The country consumes 12 million tons of edible fungi annually, with Beijing alone consuming 150,000 tons," Wang Hexiang, president of the Beijing Edible Fungi Association, told reporters.
The healthy "one-legged food"
It is often said that "four-legged are not as good as two-legged, and two-legged are not as good as one-legged," and mushrooms are this healthy "one-legged food." "Generally, foods are divided into three categories: animal foods, plant foods, and fungal foods. In comparison, both animal and plant foods have their drawbacks," Wang Hexiang pointed out. The human body needs 20 amino acids, of which 8 "essential amino acids" cannot be synthesized by the body itself and must be obtained from food. Plant foods are often lacking in 1-2 essential amino acids; at the same time, animal foods have a high cholesterol content. Mushrooms, on the other hand, are a middle ground, providing protein to compensate for the imbalance of essential amino acids, without the high cholesterol risk that comes with animal foods, thus eliminating their side effects.
In addition, mushrooms contain over 30% protein, and the vitamin C content in 100 grams of fresh mushrooms can be as high as 206.28 milligrams. Moreover, the carotene in mushrooms can be converted into vitamin A, which is why mushrooms are also known as a "treasure trove of vitamin A." Some mushrooms also have a higher fiber content than many vegetables, effectively preventing constipation. Shiitake Mushrooms, the King of All Mushrooms
"Looking at the nutritional value of different types of mushrooms, the differences are generally not significant, although different varieties have different nutritional focuses. This is especially true for shiitake mushrooms, which have been the most and thoroughly studied, making their unique nutritional value more apparent," Wang Hexiang said. This is why shiitake mushrooms are also called the "king of all mushrooms." For shiitake mushrooms, whether fresh or dried, they are rich in lentinan. According to research by Japanese scholars, this component can effectively resist cancer, and among all mushrooms, shiitake mushrooms have the best anti-cancer effect. In addition, the vitamin D content in shiitake mushrooms is also significantly higher than other varieties. Eating more shiitake mushrooms can help children absorb calcium and promote bone development.
"Enoki mushrooms are also worth mentioning; they are famous as 'brain-boosting mushrooms,'" Wang Hexiang said. Enoki mushrooms are rich in lysine, which can promote brain development, making them especially good for children to eat more. In addition, wood ear mushrooms and lion's mane mushrooms also have their own unique characteristics. Wood ear mushrooms can help the body remove dust residues, and lion's mane mushrooms promote the digestive system, making them suitable for people with poor digestion.
Braised Chicken with Mushrooms, a Very Nutritious Meal
When selecting mushrooms, certain techniques are also important. "Mushrooms come in fresh and dried forms, and some are better bought dried, while others are better fresh," Wang Hexiang said. Two-thirds of shiitake mushrooms are sold dried. Although the nutritional value of fresh ones is not inferior, the dried ones have a better texture. Oyster mushrooms, enoki mushrooms, and wild mushrooms are best bought fresh.
"However, whether you are buying fresh or dried mushrooms, you must inspect them carefully to ensure they are fresh," Wang Hexiang suggested. When buying shiitake mushrooms, it's better to choose those with thicker caps, as they have a richer aroma. Feel the surface; it should not be sticky or show any mold. The cap edge should curl inward; if it's straight, it means the mushroom is overripe. "The best shiitake mushrooms have cracked caps on top, known as 'flower mushrooms'," Wang Hexiang added. The cracks indicate that more nutrients have accumulated, so flower mushrooms have higher nutritional value. Furthermore, for oyster mushrooms, bigger is not always better; large caps with a diameter of about 5 cm are ideal. Squeeze it gently; if it drips a lot, it's best not to buy it. Also, smell it for any sour odors. Finally, for enoki mushrooms, the stem should be 12-15 cm long. They should not be too white, as excessive whiteness might mean they have been bleached.
Wang Hexiang said that mushrooms are suitable for all ages, but attention should be paid to how they are paired. The "one meat, one vegetable, one mushroom" formula proposed by the United Nations Food and Agriculture Organization should be the standard for mushroom pairing. "The traditional northeastern Chinese dish of braised chicken with mushrooms is an excellent example," Wang Hexiang said.