Oyster mushrooms are edible mushrooms with a shape similar to a shell. There are various sub-species and they come in different colours: white, yellow, cream beige, grey, blue and even pink.
These mushrooms, whose cultivation is nowadays widespread over the world, are found growing wild on hardwoods in the forest. They secrete enzymes that break down the organic bonds in wood into smaller molecules.
Oyster mushrooms are a nutrient-rich food that has been associated with several potential health advantages and medicinal properties when consumed regularly. Some of the main benefits are:
- High in Protein and Fiber: Oyster mushrooms are a good source of protein and dietary fiber, making them a great addition to a healthy diet.
- Rich in Vitamins and Minerals: They are a good source of vitamins D, B2, and B12, as well as minerals like copper, selenium, and potassium.
- Antioxidant Properties: Oyster mushrooms have been shown to have antioxidant properties, which help protect against cell damage and reduce inflammation. The high antioxidant content in oyster mushrooms can help protect cells from damage caused by free radicals, reducing the risk of chronic diseases and neurodegenerative disorders like cancer, cardiovascular disease, arthritis, diabetes, Alzheimer’s and Parkinson’s.
- Immune System Support: Some studies suggest that oyster mushrooms may provide enhanced immune function and immunomodulatory effects, which can help support the immune system and prevent illnesses. Oyster mushrooms contain the polysaccharides known as beta-D-glucans (specifically pleuran, which is one polysaccharide isolated from the mushroom), that seem to stimulate the immune system and increase its ability to fight off infections, according to studies conducted on animals.
- Cardiovascular Health: The fiber, potassium, and antioxidants in oyster mushrooms may help lower cholesterol levels, blood pressure, and triglycerides, reducing the risk of heart disease. Oyster mushrooms produce statins, compounds that reduce the ldl (low density cholesterol or “bad” one), by their action on the liver receptors which promotes the elimination of the bad cholesterol from the body. A preliminary study published in journal of physiology and biochemistry in 2013 found that oyster mushrooms may reduce cholesterol levels. In tests on rats, the study’s authors observed that treatment for seven days with an oral oyster mushroom extract helped increase the animals’ antioxidant status and decreased their levels of cholesterol and triglycerides. High triglyceride levels have been associated with an increased risk of cardiovascular disease.
- Cancer Prevention: Some preliminary research indicates that oyster mushrooms may possess cancer-fighting properties. This research includes a study published in International Journal of Oncology in 2008, in which tests on human cells demonstrated that an oyster mushroom extract may suppress the growth and spread of breast cancer and colon cancer.
- Improved Digestion: Oyster mushrooms are high in dietary fiber, which can help regulate bowel movements, prevent constipation, and support healthy gut bacteria. In addition, a 2015 study found evidence that the dietary fiber component of oyster mushrooms (Pleurotus ostreatus) may be useful in reducing triglyceride accumulation in the liver.
- Supports Bone Health: Oyster mushrooms are a good source of calcium, copper, and other minerals essential for maintaining strong bones and preventing osteoporosis.
- May Help Manage Blood Sugar: Some studies suggest that oyster mushrooms may have a positive effect on blood sugar control and insulin sensitivity. In another study of 89 diabetic patients, oyster mushroom consumption significantly reduced blood glucose, blood pressure, triglycerides and cholesterol without ill effects on the liver or kidneys
- Supports Healthy Skin: The antioxidants and other compounds in oyster mushrooms may help protect against skin damage, reduce wrinkles, and promote healthy skin aging.
Nutritional properties
One cup of diced oyster mushrooms has 28 calories, 2 grams of fiber and 3 grams of protein, but less that one gram of fat. It is a good source of iron, niacin, vitamin D, vitamin B6, potassium folate and antioxidants.
A man will get 5% of his daily recommended intake of both fiber and protein per serving, whereas a woman will gain 6% of her daily protein requirement and 8 % of her recommended dietary fiber.Both will get 8% of their daily requirement of potassium, folate and vitamin B6 in a regular serving of oyster mushroom.
Iron: A cup of cooked oyster mushrooms will provide 6% of a woman’s daily requirement of iron or 12% of a man’s recommended intake. Iron is fundamental to move oxygen through the blood and into all organs. It is also crucial to create enzymes connected with the production of energy and the removal of toxins from the bloodstream by the liver. T-lymphocytes are iron-dependant. T-lymphocytes are in charge of destroying viruses and tumour cells.
Niacin: An important number of enzymes depend on niacin to function, activating several biochemical reactions in our body: metabolizing fats, proteins and carbohydrates, balancing cholesterol, repairing damaged DNA. A man will gain 25% of his recommended daily intake; a woman will get 29% of hers, with a normal serving of cooked oyster mushrooms.
Vitamin D: Mushrooms are one of the few foods of non-animal origin which turn out to be a good source of Vitamin D. They contain ergosterol, which becomes vitamin D when exposed to ultraviolet rays. Vitamin D is instrumental in the absorption of calcium, as well as having a role in protecting our heart lowering blood pressure and contributing to the creation of enzymes having to do with growth and our immune system.
Oyster mushrooms that have been dried in the sun, whether whole or ground, have been exposed to sunlight long enough to produce a substantial additional amount of vitamin D. Estimates place the percentage of vitamin D contained in a cup of cooked oyster mushrooms which have been previously dried in the sun and reconstituted thereafter at 15 to 20% of the recommended daily intake.
Antioxidants: Oyster mushrooms and other types of edible mushrooms are rich in ergothioneine, an antioxidant which fights inflammation. Oyster mushrooms are one of the best sources of this antioxidant which, among other properties, is responsible for preventing the buildup of plaque in the arteries, prelude to cardiovascular disease.
Mode of consumption
Oyster mushrooms have a mild, nutty flavor that goes well in soups, sauces, stews, vegetable casseroles.
They may be dried and reconstituted by soaking them in water from some 15 minutes or so.
They have a sweet scent that is often described like aniseed or liquorice.
They cook in a few minutes and one of the most common ways of preparing them, is stir fried with olive oil .some herbs and spices of your choice and garlic.
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Disclaimer:
This content is strictly the opinion of its author and is meant for informational and educational purposes only. It is not intended to provide medical advice or replace medical advice , diagnosis or treatment from a personal physician.
Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the author nor publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content.
All readers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement or lifestyle program.
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