Saturday, May 18Food Security Matters

Kabute -10 Health Benefits of Eating Mushrooms, and Side Effects

If you are here because you are curious about the health benefits of eating mushrooms, either cultured or wild, continue reading.

Are you looking for a healthy and versatile ingredient to add to your meals? Look no further than the humble mushroom, or kabuti in Filipino! These fungi are not only delicious but also pack a punch of amazing health benefits. From boosting immunity to improving heart health, there’s no denying the power of this superfood. In this blog post, we’ll explore the different varieties of mushrooms commercially cultivated in the Philippines, their current status in the industry, their numerous health benefits as well as some popular dishes that use them as an ingredient. So let’s dive into all things kabute and discover why incorporating these little wonders into our diets is a wise choice!

What is Mushroom

Mushrooms, also known as kabute or kabuti in Filipino, or uhong, ligbos in Ilonggo, and Cebuano –  are a type of fungi that grow above ground. While they may look like plants, they’re more closely related to animals than vegetation! They come in all shapes and sizes and have been used for centuries as both food and medicine.

Health Benefits of Eating Mushrooms
Mamarang is a wild edible mushroom and is very expensive

The most common parts of the mushroom we consume are the caps (the rounded top) and stems (the slender part underneath). However, some species also produce spores that can be used to cultivate new mushrooms.

One fascinating thing about mushrooms is their ability to break down organic matter. They do this by releasing enzymes into their surroundings which break down dead plant material. This process helps recycle nutrients back into the ecosystem!

There are thousands of different types of mushrooms found all over the world but only a handful are commercially cultivated for consumption. The most popular varieties include a button, shiitake, oyster, enoki, and portobello.

Regardless of their variety or shape though, one thing is certain – these little guys pack a serious nutritional punch! Let’s explore some of the amazing health benefits that eating mushrooms can offer next!

5 Commercially Cultured Mushroom Varieties

Mushrooms are a versatile ingredient that can be added to various dishes. But did you know that there are different types of mushrooms available in the market? Here are five commercially cultured mushroom varieties:

1. Shiitake Mushroom – This type of mushroom has a smoky flavor and is commonly used in Asian cuisine. It is also known for its medicinal properties, such as boosting the immune system and reducing inflammation.

2. Oyster Mushroom – As the name suggests, this mushroom resembles an oyster and has a delicate taste. It is low in calories but high in protein, making it an excellent choice for vegetarians.

3. Portobello Mushroom – This large-sized mushroom has a meaty texture and can be grilled or sautéed as a vegetarian substitute for meat. It contains antioxidants and potassium which help regulate blood pressure.

4. Truffle Mushroom- These mushrooms have earthy flavors that add depth to any dish they’re added into. They come with hefty prices because of their rarity

5. Button Mushroom- The most common of them all, this type of mushroom has small caps and a mild flavor, and when cooked, it produces enough liquid to create soups or sauces without adding too much water content

These five commercialized mushrooms offer unique flavors, textures, and nutritional values suitable for various recipes whether you’re vegan, pescatarian, or carnivore.

Aside from the above-cultured species, there are also two most common wild edible mushrooms. The white native kabute (Uhong in Ilonggo), and the black mamarang (Ligbos in Ilonggo)

Current Status of the Mushroom Industry in the Philippines

The mushroom industry in the Philippines has been steadily growing over the past decade. According to a report by the Department of Agriculture, there are currently around 300 commercial mushroom farms in the country, with the majority located in Central Luzon and Southern Tagalog regions.

Aside from local consumption, the Philippine mushroom industry also exports to countries such as Japan, Taiwan, and Singapore. This presents an opportunity for local farmers to tap into international markets and expand their business.

However, despite its growth potential, challenges persist within the industry. One major issue is the lack of awareness among consumers about different types of mushrooms and their health benefits. This makes it difficult for producers to market their products effectively.

Another challenge is ensuring consistent quality control standards across all stages of production – from cultivation to packaging. Without proper regulations in place, product quality may suffer which can impact consumer trust and overall sales.

Despite these challenges, there is still tremendous potential for growth within the Philippine mushroom industry. With continued support from both government agencies and private sector stakeholders alike, we can expect more Filipino farmers to venture into this lucrative field.

10 Health Benefits of Eating Mushrooms

Mushrooms are not only delicious but also packed with nutrients that provide numerous health benefits. Here are ten reasons why you should start incorporating mushrooms into your meals:

  1. Mushrooms contain antioxidants that help protect against cell damage and reduce the risk of chronic diseases such as cancer.
  2. They are a great source of vitamin D, which promotes bone strength and can improve mood.
  3. Mushrooms contain beta-glucans, compounds that support immune function and may even have anti-tumor properties.
  4. Mushrooms are low in calories and high in fiber making them a great addition to any meal plan aimed at weight loss or maintenance.
  5. Mushrooms produce an enzyme called chitinase during digestion which helps break down chitin (a component of fungal cell walls) leading to better gut health.
  6. Mushrooms also contain ergothioneine—an antioxidant found almost exclusively in fungi—that may help prevent oxidative stress-induced diseases like Alzheimer’s disease and Parkinson’s disease
  7. Mushroom is rich in potassium. This mineral is crucial for maintaining healthy blood pressure levels; it can lower the risk of heart attack or stroke by promoting relaxation throughout the body’s blood vessels.
  8. Mushrooms’ anti-inflammatory properties help reduce inflammation within the body. Inflammation is linked to chronic conditions such as arthritis, diabetes, and some cancers
  9. A diet rich in mushrooms has been shown to decrease bad cholesterol levels while increasing good cholesterol levels.
  10. The polysaccharides present in mushrooms may be able to boost cognitive function by improving nerve growth factor synthesis which works on brain processing speed along with memory retention.

With so many beneficial properties backed up by nutrition research studies, it’s clear that consuming mushrooms regularly provides multiple advantages for improving one’s overall well-being.

Mushroom Nutrition Per 100 Grams

Here is the approximate nutritional composition of mushrooms per 100 grams:

  • Calories: 22
  • Protein: 3 grams
  • Carbohydrates: 3 grams
  • Dietary Fiber: 1 gram
  • Sugars: 1 gram
  • Fat: 0.3 grams
  • Saturated Fat: 0 grams
  • Monounsaturated Fat: 0 grams
  • Polyunsaturated Fat: 0.1 grams
  • Omega-3 Fatty Acids: 0 grams
  • Omega-6 Fatty Acids: 0.1 grams
  • Cholesterol: 0 milligrams
  • Sodium: 5 milligrams
  • Potassium: 318 milligrams
  • Calcium: 2 milligrams
  • Iron: 0.3 milligrams
  • Magnesium: 9 milligrams
  • Phosphorus: 86 milligrams
  • Zinc: 1.1 milligrams
  • Copper: 0.1 milligrams
  • Manganese: 0.3 milligrams
  • Vitamin C: 2 milligrams
  • Vitamin B1 (Thiamine): 0.1 milligrams
  • Vitamin B2 (Riboflavin): 0.4 milligrams
  • Vitamin B3 (Niacin): 3.5 milligrams
  • Vitamin B6: 0.1 milligrams
  • Folate: 16 micrograms
  • Vitamin E: 0.01 milligrams
  • Vitamin K: 1.9 micrograms

These values are approximate and can vary slightly depending on the specific type of mushroom.

Possible Side Effects of Consuming Mushroom

While mushrooms are known for their numerous health benefits, it is important to note that consuming certain types of mushrooms can also have potential side effects. Here are some possible side effects to keep in mind:

1) Allergic reactions: Some people may be allergic to specific types of mushrooms, which can lead to symptoms like skin rashes and difficulty breathing.

2) Digestive issues: Certain types of mushrooms can be difficult for some people to digest, leading to stomach discomfort and diarrhea.

3) Toxicity: Wild mushrooms can contain harmful toxins if ingested. It is important to only consume cultivated mushrooms or those sourced from reputable suppliers.

4) Interference with medication: Some medicinal properties present in certain varieties of mushrooms may interfere with medications taken by individuals suffering from specific medical conditions.

When consumed in moderation, cultivated and properly cooked mushrooms pose little risk but it’s always best to consult your healthcare provider before adding any new food item into your diet.

Popular Recipes and Dishes that Uses Mushroom as an Ingredient

Mushrooms are not only delicious, but they’re also versatile. They can be used in a variety of dishes and recipes, making them a popular ingredient in many cuisines around the world.

One of the most popular ways to use mushrooms is by adding them to soups and stews. Mushroom soup is a classic dish that many people enjoy during cold weather. It’s creamy, flavorful, and satisfying.

Another way to incorporate mushrooms into your meals is by using them as a meat substitute. Portobello mushroom burgers have become increasingly popular among vegetarians and non-vegetarians alike. The large size of portobello mushrooms makes them an excellent choice for replacing beef patties in burgers.

Mushrooms can also be sautéed or roasted with other vegetables as a side dish or snack. They pair well with garlic, onions, peppers, and herbs like thyme or rosemary.

For those who love pasta dishes, mushroom risotto is an indulgent treat that’s both savory and comforting. The earthy flavor of mushrooms adds depth to this creamy rice-based dish.

Pizza lovers will appreciate the addition of mushrooms to their pies. Whether it’s combined with cheese or other toppings like pepperoni or sausage – there’s no denying that mushrooms make pizza more filling and flavorful.

The possibilities for cooking with mushrooms are endless! With its unique flavor profile and health benefits – incorporating this fungus into your diet might just be worth considering!

Final Thoughts

In summary, the mushroom or kabute has been a staple ingredient in many cuisines around the world. Aside from its unique flavor and texture, it is also packed with various nutrients that are beneficial for our health. From improving our immune system to reducing inflammation, mushrooms have proven to be a versatile and healthy choice for anyone’s diet.

However, we must also remember to consume them properly as some varieties can cause adverse effects when not cooked thoroughly or consumed raw. It is essential to know their proper handling and preparation before incorporating them into any dish.

Note: This article also answers the following local questions:

Nakaka highblood ba ang kabute

  • Epekto ng kabute
  • Kabute recipe
  • Kabute effect
  • Kabute in english (mushroom)
  • Kabute side effects
  • Mushroom in tagalog (kabute)

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