It is difficult to think of the word “fungus”, since sometimes due to lack of knowledge we assimilate them with diseases, types of bacteria or viruses, but the other side shows something different , those fungi that provide benefits and are even part of the diet human.
That is why in this article, we want to explore what edible mushrooms are, which ones exist and what benefits each one has, it is important to recognize them from the beginning.
What are edible mushrooms?
Firstly, fungi in general are organisms all over the world (sometimes similar to plants), which transform organic compounds from their soil as part of their diet, which are divided into both toxic and edible, with very important differences.
In this sense, edible mushrooms, mushrooms or wild mushrooms, represent that group of mushrooms that are cultivated and produced to be marketed around the world, since they are included in the kitchen or varieties of dishes, specifically in soups, stews and even in the meat.
Note: An analysis highlights the following information: “The production of edible mushrooms is a process of ecological reconversion, which transforms residual lignocellulosic materials into protein food and merchandise for sale” . (1)
How to know if it is an edible mushroom?
The appearance of edible mushrooms is crucial to differentiate them, they exist in large varieties and mainly have scales on the head (or cap), which contain spores that grow around it, as well as do not have a gelatinous area on the stem (which separates it from the head or hat).
Finally, the color is always light and light, but if they are boiled in water and turn dark, they are part of the poisonous mushrooms . Another relevant detail is that they cannot be touched or tested in case of doubt, since this could mean an allergy for certain people.
Important: One study recommends the following: “Watch out for mushrooms that give off a sour odor , are dark or slimy looking, and do not store mushrooms that are in season, as they are fresh.” (two)
What types of mushrooms are edible?
There is a huge diversity of edible mushrooms , several are famous and widely used in gourmet food recipes, plus they are light and provide many health benefits. Do you have any in mind? If you have the idea, we present to you which are the best-known edible mushrooms:
1. Mushrooms
Mushrooms ( mushroom or Agaricus bisporus ) are a group of fungi, with a white cap and with a highly demanded crop, which have in their composition carbohydrates , proteins, potassium , niacin, riboflavin, phosphorus and antioxidant vitamins, which They are even accompanied with meat or fried in olive oil.
To highlight: It also contains fiber and vegetable protein, providing benefits to the body such as reducing the actions of free radicals , raising the defenses of the immune system, preventing the appearance of cancer cells and protecting the prostate gland in men.
2. Truffles
The truffle is a type of fungi grown underground (classified hypogeum ), black in color and whose use is very important in gastronomy due to its great aroma and flavor, where its high nutritional value (especially black truffle) with an abundance of minerals and vitamins.
In this sense, truffles contain compounds such as dietary fiber, zinc, phosphorus or even B complex vitamins, which are quite beneficial for the body by providing collagen, avoiding the actions of free radicals and reducing the appearance of cardiovascular diseases.
Note: An analysis highlights the following: “Truffles are increasingly having a greater culinary role as they are rich in iron and salts , which allow multiple culinary applications to the point of being considered the black gold of the field . ” (3)
3. Portobello
These edible mushrooms are a direct family of white mushrooms, called portobello or ” Agaricus brunnescens “ , known for being sweet and firm, as well as providing a considerable amount of fiber, potassium and even caloric energy.
You should know: By having a large number of minerals and even carbohydrates , they are good enough to be antioxidant foods, capable of fighting tumors, promoting weight loss through satiety and are ideal for constipation or the digestive system.
4.Shiitake
Shiitake or “Lentinus edodes” , is a very famous edible mushroom worldwide, rich in vitamins such as folic acid, niacin and riboflavin , apart from having essential amino acids and dietary fiber, accompanied by various minerals.
To highlight: Its variety of compounds are beneficial for health, by providing antioxidant effects that strengthen the immune system, accompanied by lowering cholesterol (preventing cardiovascular diseases) and protecting the intestinal system.
5. Oysters
Oyster mushrooms ( Pleurotus ostreatus ) are highly recognized in the medicinal field, as they contain a variety of vitamins such as thiamine, niacin and cyanocobalamin, as well as minerals such as phosphorus and calcium.
You should know: Thanks to this fungus, the body is favored by the reduction of lipids in the blood (at least excessive levels), as well as the reduction of glycemia levels (blood sugar), which prevents the diabetes and strengthens the immune system.
6. Trails
The senderillas or senderuelas ( Marasmius oreades ) are a type of edible mushroom that is very famous in Spain, since they are quite resistant and constitute a great companion for foods such as meat, fish and even soups or stews.
Note: This type of edible mushrooms provide vitamin D and antioxidant compounds, which are responsible for strengthening the immune system, working as a direct treatment for asthma, arthritis, and even alleviating the symptoms of kidney stones or kidney failure.
7. Porcini
Funghi porcini are a type of mushroom of Italian origin (the best known being Boletus edulis ), well known for being a great delicacy in Italian gastronomy, with an intense flavor and very meaty texture, especially in common dishes such as pasta.
To highlight: They have a great value of proteins, energy calories and carbohydrates, which work to reduce inflammatory processes , raise the defenses of the immune system with their antioxidant properties and also favor weight loss (generating satiety).
8. Morels
Morels (of the genus Morchella ) are edible mushrooms, whose growth abounds in humid environments, rich mostly in organic matter and this type of mushrooms have vitamin C, calcium, iron and also a large number of fiber .
Important: They cannot be eaten raw due to toxicity, they must be kept fresh and cooked properly , in order to enjoy their benefits such as accelerating metabolism for weight loss, including the reduction of LDL cholesterol levels in the blood.
9. Huitlacoche
The huitlacoche is also known as “Mexican truffle”, because in this Latin American country its consumption is taken with great importance, being a delicacy in Mexican gastronomy and they are also in high demand to be exported to other countries, including those of Latin America.
You should know: This type of mushrooms contain a high potential of essential amino acids, omega 3 and omega 6 fatty acids, apart from fiber, providing important benefits such as increasing the health and elasticity of the skin, thanks to the richness of collagen (located in this truffle).
10. Enokis
The enoki or enokitake ( Flammulina velutipes ), is a type of very long and white fungus (similar to mushroom) that is typical in many Asian cuisines (especially Chinese and Japanese cuisine), commonly used for making soups or even for the salads .
Note: This is due to its pleasant taste and the nutrients contained in its composition, such as potassium, fiber, magnesium and vitamin B6, components that limit the development of bad cholesterol, gastrointestinal problems and reduce high blood pressure.
11.Matsutake
This is another type of edible mushrooms grown in Asia. The matsutake ( Tricholoma matsutake ) is a very expensive and luxurious edible mushroom, which carries in its composition a great potential of dietary fiber, vitamin B and has low levels of saturated fat.
To highlight: Apart from having a very tasty flavor, it has zinc, selenium and copper , which, combined with the other elements, favor digestion (preventing constipation problems) and also strengthen the body’s cardiovascular system .
12. Trumpet of the Dead
The trumpet of the dead ( Craterellus cornucopioides ) are a type of long, black or gray edible mushrooms, their shape is so unique and peculiar that they cannot be confused with other types of toxic mushrooms.
Note: The trumpet of the dead is rich in protein, B vitamins, copper and zinc. These components manage to strengthen the immune system, alleviate the alterations that have occurred in the thyroid glands and, on the other hand, are perfect for weight loss diets .
Key Findings
- Edible mushrooms are wild organisms that abound around the world, different from the kingdom of plants.
- Edible mushrooms are recognized for having their own characteristics, they are light in color and do not have a gelatinous texture .
- Many of these edible mushroom species have essential amino acids, fiber, and plenty of protein .
- Among them, the best known are mushrooms, shiitake and truffles .
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.