Portobello mushrooms, with their large caps and thick flesh, are a great choice for those looking for a nutritious and flavorful food. So what nutrients do Portobello mushrooms provide and what health benefits do they bring?

Portobello mushrooms, also known as table mushrooms, are a very popular edible mushroom. The outstanding features of this mushroom are its large size, thick cap and delicious flavor. It is used as the main ingredient for many dishes because of its nutritional value that few foods have. Let’s learn about the nutritional composition and health benefits of Portobello mushrooms.

Origin and characteristics of Portobello mushrooms

Portobello mushrooms, also known as table mushrooms, are a popular edible mushroom all over the world. This mushroom is actually a mature form of cremini mushrooms (brown button mushrooms). When the cremini mushroom reaches maturity, the cap expands, forming a large, fleshy cap, which is the Portobello mushroom that we know.

Portobello mushrooms are native to Europe, but are now widely grown in many countries around the world, including Vietnam. This type of mushroom has a characteristic shape with a large, round, fleshy cap. The cap is usually dark brown, with a smooth, shiny surface or small veins. When the mushroom is young, the cap is spherical, but when mature, the cap expands and becomes flat or slightly concave in the middle. The stem is short and thick, usually white or light brown.

Table mushrooms are commonly used in cuisine from Asia to Europe.

One of the most distinctive features of the Portobello mushroom is its rich and delicious flavor. It is often described as a harmonious combination of umami (meaty), earthy, and a touch of natural sweetness. The texture of the Portobello mushroom is very soft, thick, and moist, creating a very enjoyable feeling when enjoying it.

Nutritional composition of Portobello mushrooms

The main nutritional composition in 100g of Portobello mushrooms includes:

• Calories: About 22 – 26 kcal;
• Carbohydrates: About 3 – 4g;
• Fiber: About 1 – 2g;
• Sugar: About 1 – 2g;
• Protein: About 2 – 3g;
• Fat: Very little, less than 1g;
• Riboflavin (B2): About 0.2 – 0.3mg (accounting for about 15 – 20% of the daily value – DV);
• Niacin (B3): About 3 – 4mg (about 15 – 20% DV);
• Pantothenic Acid (B5): About 1mg (about 10% DV);
• Vitamin D: The amount of vitamin D can vary depending on how the mushrooms are grown and their exposure to sunlight. Portobello mushrooms grown under UV light can contain significant amounts of vitamin D;
• Selenium: About 9 – 12mcg (about 15 – 20% DV);
• Copper: About 0.3 – 0.4mg (about 15 – 20% DV);
• Potassium: About 300 – 400mg (about 8 – 10% DV);
• Phosphorus: About 80 – 100mg (about 8 – 10% DV).

Health benefits of Portobello mushrooms

Portobello mushrooms with their delicious flavor and abundant nutrients have conquered all diners. But many people choose this mushroom for their healthy meals because of the countless health benefits it brings.

Portobello mushrooms are also popular because of their rich nutritional content.

Table mushrooms support a healthy digestive system

Table mushrooms contain a large amount of fiber that stimulates intestinal motility, helping food move more easily through the digestive tract, preventing constipation. Table mushrooms also contain prebiotics, which are ideal food for beneficial bacteria in the intestines. Prebiotics help nourish and stimulate the growth of these bacteria, helping to balance the intestinal microflora.

Portobello mushrooms help strengthen the immune system

As mentioned above, table mushrooms help the intestinal microflora to be healthy. This not only improves digestive health but also strengthens the immune system, because about 70-80% of the body’s immune system is located in the digestive system. Portobello mushrooms are a good source of natural selenium. It is a component of antioxidant enzymes, which help protect cells from damage caused by free radicals.

Selenium is also involved in the production and activity of immune cells. In addition, beta-glucans in table mushrooms can also activate immune cells. Portobello mushrooms are rich in antioxidants, including polyphenols, flavonoids, and other compounds that help protect cells from damage caused by free radicals – the cause of many diseases, including diseases caused by a weakened immune system.

This mushroom supports healthy weight loss

Portobello mushrooms are low in calories (about 22 – 26 kcal/100g) and contain almost no fat. This makes them a great choice for those who want to lose weight or maintain their weight. Mushrooms also contain a significant amount of fiber. This fiber helps create a feeling of fullness for a long time, controlling appetite. The vegetable protein content in this mushroom is quite abundant, helping you lose weight without worrying about losing muscle.

Portobello mushrooms protect a healthy heart

The soluble fiber beta-glucans in Portobello mushrooms have the ability to form a gel in the digestive system. This gel helps to “trap” cholesterol and prevent its absorption into the blood, thereby helping to reduce the level of bad cholesterol (LDL) in the blood. In turn, it helps to reduce the risk of cardiovascular disease.

Portobello Mushrooms for Overall Health

In addition, Portobello mushrooms are a good source of potassium. Potassium helps regulate blood pressure for patients with high blood pressure. Powerful antioxidants such as selenium, ergothioneine and glutathione found in mushrooms help protect cells from damage caused by free radicals, which are responsible for many chronic diseases, including cardiovascular disease. Polyphenols and flavonoids in this mushroom have antioxidant and anti-inflammatory properties. Chronic inflammation is also a contributing factor to the development of cardiovascular disease.

Benefits of Portobello Mushrooms Against Cancer

Free radicals can damage DNA and lead to the development of cancer cells. Portobello mushrooms are rich in antioxidants such as polyphenols, flavonoids, ergothioneine and glutathione. By neutralizing free radicals, antioxidants found in mushrooms help reduce the risk of cancer. Some studies have also shown that beta-glucans in mushrooms can inhibit the growth and metastasis of cancer cells.

Portobello Mushrooms Are Good for the Nervous System

Portobello mushrooms are a good source of B vitamins. Vitamin B2 is involved in the production of energy for nerve cells and protects them from damage. Vitamin B3 helps maintain the health of nerve cells and supports nerve signal transmission. Vitamins B5 and B6 are needed for the production of neurotransmitters acetylcholine, serotonin and dopamine.

Powerful antioxidants in mushrooms protect nerve cells from damage caused by free radicals and oxidative stress, reducing inflammation in the brain. They help reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

In mushrooms there are many ingredients that can help prevent and treat diseases.

How to use Portobello mushrooms to maximize their benefits

Portobello mushrooms bring countless health benefits. However, to enjoy all the benefits that this mushroom brings, we need to pay attention to a few things when using them:

• Portobello mushrooms are a healthy food and can be used regularly in the diet. However, you should not eat too many mushrooms at once, especially for people with sensitive digestive systems. Consuming too many mushrooms can cause bloating, indigestion or diarrhea. If you have a history of allergies to a certain type of mushroom, you need to be careful when eating table mushrooms.
• According to Traditional Medicine, mushrooms are cool in nature, so they are incompatible with cold foods, which can easily cause cold stomach, indigestion or diarrhea. Some foods that are incompatible with mushrooms include: radishes, snails, duck meat, cold foods. In particular, eating a lot of mushrooms while drinking alcohol can increase the risk of alcohol poisoning.

Portobello mushrooms are a versatile mushroom that can be prepared in many delicious and attractive dishes. With their delicious flavor, soft texture and rich nutrition, Portobello mushrooms deserve a special place on your menu. However, like any other food, you still need to use table mushrooms in the right amount and in the right way to maximize their benefits.