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8 Amazing Health Benefits Of Oyster Mushrooms
The oyster mushroom (Pleurotus ostreatus)is an edible mushroom named for its shell-like appearance, colour and resemblance to oysters. These mushrooms can be found growing on the dead trees or fallen logs.
Oyster mushrooms are a type of fungi that have been used for thousands of years in the culinary and medicinal world. In Traditional Chinese Medicine (TCM) oyster mushrooms are used to treat a variety of health problems [1].
Oyster mushrooms are versatile and serve an integral part in many Asian dishes [1]. They have a mild flavour and the aroma of licorice.
Nutritional Value Of Oyster Mushrooms
100 g of oyster mushrooms contain 89.18 g water, 33 kcal energy and it also contains:
•
3.31
g
protein
•
0.41
g
fat
•
6.09
g
carbohydrate
•
2.3
g
fibre
•
1.11
g
sugar
•
3
mg
calcium
•
1.33
mg
iron
•
18
mg
magnesium
•
120
mg
phosphorus
•
420
mg
potassium
•
18
mg
sodium
•
0.77
mg
zinc
•
0.244
mg
copper
•
0.113
mg
manganese
•
2.6
µg
selenium
•
0.125
mg
thiamine
•
0.349
mg
riboflavin
•
4.956
mg
niacin
•
1.294
mg
pantothenic
acid
•
0.11
mg
vitamin
B6
•
38
µg
folate
•
48.7
mg
choline
•
48
IU
vitamin
A
•
29
IU
vitamin
D
Types Of Oyster Mushrooms
• Pearl oyster mushrooms - It is the most common type of oyster mushrooms that are used in cooking all over the world.
• Blue oyster mushrooms - This type of mushroom is dark blue in colour and slowly the colour lightens once it matures.
• Golden oyster mushrooms - They are bright yellow in colour and have a more complex and aromatic flavour.
• Pink oyster mushrooms - They are bright pink in colour, which naturally fades when it's cooked. They have a pungent taste.
• King oyster mushrooms - It is also known as king trumpet mushrooms and is considered the largest of all the oyster mushrooms.
Health Benefits Of Oyster Mushrooms
1. Reduce cholesterol levels
Oyster mushrooms have been shown to lower cholesterol naturally in both animal and human studies. An animal study showed that oyster mushrooms reduced cholesterol levels by 37 per cent and lowered triglycerides by 45 per cent [2].
Another 2007 study showed that diabetic patients who were given oyster mushrooms showed a significant reduction in cholesterol levels [3] [4].
In addition, oyster mushrooms are a good source of fibre which is known to improve heart health and decrease the risk of cardiovascular disease.
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2. Strengthen immunity
Oyster mushrooms possess antioxidants like selenium, which helps protect the cells from damage that might lead to chronic diseases, thereby helping in strengthening the immune system [5] [6].
A 2017 study found that oyster mushrooms contain compounds that act as immunomodulators, which aid in boosting the immune system [7].
3. Boost brain function
Oyster mushrooms are rich in niacin (vitamin B3), an important nutrient that has been shown to lower the risk of Alzheimer's disease and age-related cognitive decline [8].
4. Lower inflammation
Inflammation
is
the
body's
normal
immune
response
that
protects
the
body
against
infections
and
diseases.
On
the
other
hand,
chronic
inflammation
is
associated
with
an
increased
risk
of
heart
disease,
cancer
and
diabetes.
Several
studies
have
shown
that
oyster
mushrooms
possess
powerful
anti-inflammatory
properties
that
can
help
control
inflammation
[9]
[10].
5. Decrease blood sugar levels
Increasing the consumption of oyster mushrooms has been shown to lower the risk of diabetes. A study pointed out that oyster mushrooms are rich in β-glucans, a water-soluble dietary fibre that may help improve glucose levels, which can aid in reducing diabetes risk [11] [12].
6. Lower blood pressure levels
The antihypertensive activity of oyster mushrooms has been shown to lower high blood pressure. The presence of β-glucans in oyster mushrooms has been shown to have an effect on blood pressure levels [13].
7. Fight off free radicals
Antioxidants help fight off free radicals and prevent cell damage. Some studies have reported that oyster mushrooms contain health-promoting antioxidants which can help fight off free radicals and lower the risk of chronic health conditions [14] [15].
8. May manage cancer
Oyster mushrooms exhibit anti-tumour properties which have been shown to stop the growth of cancer cells. A study published in the International Journal of Oncology showed that oyster mushrooms have the potent ability to suppress the growth of breast cancer and colon cancer cells [16].
Another 2011 study showed that oyster mushroom extract had therapeutic effects against colorectal tumour and leukaemia cells [17].
Side Effects Of Oyster Mushrooms
People who are allergic to mushrooms and other types of fungi should avoid consuming oyster mushrooms. Also, oyster mushrooms contain smaller amounts of arabitol, a type of sugar alcohol that can cause gastrointestinal problems in some people. One case report published in the European Respiratory Journal found that a mushroom worker who came in contact with oyster mushrooms experienced joint pain, fever, chills and skin rashes [18].
Oyster mushrooms are available in fresh, dried and canned form which can be added to your favourite recipes.
Oyster Mushroom Recipes
Egg flower soup with oyster mushroom [19]
Ingredients:
•
150
g
fresh
oyster
mushrooms
•
2
green
onion,
chopped
•
3
slices
ginger
•
1
whisked
egg
•
A
pinch
of
salt
•
1
tbsp
cooking
oil
•
½
tsp
sesame
oil
•
4-6
cups
of
water
or
stock
Method:
•
Heat
oil
in
a
pot
and
fry
the
oyster
mushrooms
for
30
seconds
until
they
turn
slightly
soft.
•
Pour
water
or
stock
and
the
ginger
slices
and
bring
it
to
a
boil.
Then,
simmer
it
for
5-8
minutes.
•
Increase
the
stove
heat
and
pour
the
whisked
egg
into
it
and
stir
it.
Keep
stirring
till
the
egg
flower
is
formed
and
turn
off
the
fire.
•
Add
sesame
oil
and
salt,
and
mix
it
well.
•
Garnish
with
chopped
green
onions.
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