Mushroom, beech
Category: Vegetables & Vegetable Products
Nutrition Highlights
Serving Size
Calories
40
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 27 (67.9%) |
| Protein | 8.7 (21.9%) |
| Fat | 4.0 (10.2%) |
| Total | 40 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 90 (89.8%) |
| Carbohydrate | 6.8 (6.8%) |
| Protein | 2.2 (2.2%) |
| Ash | 0.8 (0.8%) |
| Fat | 0.4 (0.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Beech mushrooms are low in calories, with only 19 calories per 100 grams. They are a good option for a low-calorie diet
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Beech mushrooms are a good source of selenium, providing over 10% of the RDI per 100 grams. Selenium is an antioxidant that supports thyroid function
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They contain riboflavin (vitamin B2), niacin, and pantothenic acid (B5). B vitamins support energy production and metabolism
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Beech mushrooms are high in copper, with over 10% of the RDI in a 100 gram serving. Copper supports bone health and immune function
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They contain small amounts of potassium, phosphorus, and vitamin D. These nutrients support bone health, nerve function, and immune function
Risks
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Some people may experience allergic reactions to beech mushrooms like other mushrooms. Symptoms can include hives, rash, swelling, vomiting or diarrhea
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Beech mushrooms contain compounds called hydrazines that have been shown to cause cancer in laboratory animals when consumed in large amounts over long periods of time. However, the levels found in normal mushroom consumption are considered safe
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Beech mushrooms may cause gastrointestinal upset like nausea, stomach pain or diarrhea if consumed raw or undercooked due to their tough cellular structure. Cooking helps break down the cell walls and reduces these effects
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Like other wild-harvested mushrooms, there is a risk of mistakenly collecting a poisonous mushroom instead of an edible beech mushroom. Proper identification by an expert is important before consumption
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Beech mushrooms are low in calories but also low in essential nutrients. They should not be relied upon as a primary food source or substitute for more nutrient-dense foods
Additional Information
Mushroom, beech, scientifically known as Hypsizygus tessellatus, is a highly nutritious food item that offers several health benefits. This unique mushroom variety belongs to the Pleurotaceae family and is commonly consumed in Asian countries like Japan, China, and Korea. With its distinct flavor and texture, beech mushrooms are not only delicious but also packed with essential nutrients.
One primary attribute of beech mushrooms is their low calorie content. With only about 30 calories per 100 grams, they are a great addition to a calorie-conscious diet. This makes them ideal for individuals aiming to manage their weight or reduce calorie intake while still enjoying a satisfying meal.
Beech mushrooms are an excellent source of dietary fiber. Fiber plays a crucial role in maintaining digestive health by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. Adequate fiber intake is also associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Furthermore, beech mushrooms are rich in vitamins and minerals. They contain significant amounts of B vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5), which are essential for energy production, nervous system function, and healthy skin. Additionally, beech mushrooms provide minerals such as potassium, phosphorus, and copper, which are necessary for various bodily functions, including nerve signaling, bone health, and red blood cell production.
Another notable attribute of beech mushrooms is their antioxidant content. These mushrooms contain various antioxidants, including ergothioneine and phenolic compounds, which help protect the body against oxidative stress caused by harmful free radicals. Antioxidants play a vital role in reducing inflammation, supporting the immune system, and preventing chronic diseases such as cardiovascular disease and certain types of cancer.
While beech mushrooms offer numerous nutritional benefits, there are a few risks to consider. Some individuals may experience allergic reactions to mushrooms, including beech mushrooms. Allergies can range from mild symptoms like itching and hives to more severe reactions such as difficulty breathing or anaphylaxis. If you have a known mushroom allergy, it is essential to avoid consuming beech mushrooms or any other mushroom variety.
Additionally, beech mushrooms are typically consumed after cooking. While cooking mushrooms can enhance their flavor and digestibility, it is important to note that excessive cooking or high heat can lead to nutrient loss. To retain the maximum nutritional value, it is recommended to cook beech mushrooms lightly, such as sautéing or stir-frying, rather than boiling or deep-frying.
In conclusion, beech mushrooms are a nutritious food choice with several health benefits. They are low in calories, rich in fiber, vitamins, minerals, and antioxidants. Incorporating beech mushrooms into a balanced diet can support weight management, digestive health, and overall well-being. However, individuals with mushroom allergies should avoid consuming beech mushrooms, and it is advisable to cook them lightly to preserve their nutritional content.