Oyster Mushrooms: 6 Potential Well being Advantages And Diet Details

With an look just like that of oysters, the advantages of oyster mushrooms are many. These mushrooms (Pleurotus ostreatus) scale back the chance of most cancers, assist the immune system, decrease blood sugar ranges, and enhance coronary heart well being. These gilled mushrooms are wealthy in antioxidants, vitamins, and different therapeutic compounds. They’ve been utilized in conventional drugs for hundreds of years. Maintain studying to study extra concerning the dietary information, sorts, well being advantages, and related unwanted effects of oyster mushrooms.

In This Article

What Is Oyster Mushroom?

Oyster mushrooms are a sort of edible fungi. They feed on useless and decaying materials like wooden, and their cap can develop between two to 10 inches. They’re out there in numerous colours, starting from white to darkish brown, and have a gentle style and odor just like anise. You may add them to soups, stir-fry recipes, egg dishes, and as a topping for pasta.

Oyster mushrooms can be found in numerous varieties. Let’s have a look.

Sorts Of Oyster Mushrooms

King Oyster Mushrooms: They’re also called king trumpet mushrooms. These mushrooms have a meaty, umami taste and are sometimes used as a vegan-friendly possibility.
Pearl Oyster Mushrooms: These are the commonest sort of oyster mushrooms. They’ve a milder and extra tender taste than shiitake mushrooms.
Blue Oyster Mushrooms: They seem darkish blue after they bloom however steadily flip grey as they mature. It has a chewy texture and is commonly most popular as a meat alternative.
Golden Oyster Mushrooms: They’ve a brilliant gold colour, a vibrant taste with delicate flesh, and a definite perfume. Golden oyster mushrooms have a brief shelf-life.
Pink Oyster Mushrooms: These mushrooms have a brilliant pink colour that fades when uncovered to warmth. They’ve a pungent taste and tastes like bacon.
Phoenix Oyster Mushrooms: They appear and style like pearl oyster mushrooms. The one distinction is that their caps are smaller, they’ve a pale lilac colour and longer stem.

Oyster mushrooms are loaded with all kinds of nutritional vitamins and minerals. Right here is the dietary breakdown of oyster mushrooms.

Dietary Breakdown Of Oyster Mushrooms

In accordance with the U.S. Division Of Agriculture, 100 grams of oyster mushrooms accommodates (1):

Energy: 33 kcal
Protein: 3.31 g
Fats: 0.41 g
Carbohydrate: 6.09 g
Dietary fiber: 2.3 g
Calcium: 3 mg
Iron: 1.33 mg
Magnesium: 18 mg
Phosphorus: 120 mg
Potassium: 420 mg
Sodium: 18 mg
Thiamin: 0.125 mg
Pantothenic acid: 1.29 mg
Niacin: 4.96 mg
Folate: 38 µg

All these vitamins make oyster mushrooms a wholesome and nutritious dietary possibility with immense well being advantages. Take a look at their well being advantages beneath.

Well being Advantages Of Oyster Mushrooms

1. Loaded With Antioxidants

Oyster mushrooms are nice sources of antioxidant phenolic compounds like variegatic, ergothioneine, and gallic acids (2), (3), (4), (5). These antioxidants neutralize free radicals, inhibit oxidative harm, and will assist scale back LDL ldl cholesterol (dangerous ldl cholesterol) (6), (7).

2. Enhance Coronary heart Well being

Consuming oyster mushrooms might scale back the chance of cardiovascular ailments. They comprise beta-glucans, which have antihypertensive results and might decrease LDL-cholesterol ranges (8). Furthermore, the dietary fiber in oyster mushrooms might stop hypercholesterolemia (excessive ldl cholesterol stage) (9).

A assessment revealed within the Worldwide Journal of Molecular Sciences means that polysaccharides in mushrooms scale back the chance of heart problems. Consuming oyster mushrooms can scale back the overall ldl cholesterol and triglyceride ranges (10), (11). Nonetheless, extra research are wanted to know this profit on people.

3. Decrease Blood Sugar Ranges

The dietary fiber in P. ostreatus prevents insulin resistance (12). A research carried out by the College of Jayewardenepura, Sri Lanka, discovered that freeze-dried and powdered types of P. ostreatus at a dose of fifty mg/kg/physique weight decreased blood glucose concentrations (13).

One other research confirmed that oyster mushrooms considerably decreased blood glucose ranges in individuals with diabetes. The mushrooms can enhance glycemic standing and assist handle sort 2 diabetes (14), (15).

4. Assist Immune Operate

Golden oyster mushrooms might comprise different immune regulative compounds like vitamin D2 and assist immune well being (16). A research noticed that consuming oyster mushrooms for eight weeks might improve pure killer (NK) cells (part of the immune system) and defend towards a number of ailments (17).

The imunoglucan in oyster mushrooms can stop recurrent respiratory tract infections (RRTIs) (18). Oyster mushrooms are additionally efficient towards Herpes Simplex Virus type-1 (HSV-1) (19).

5. Could Scale back Most cancers Threat

The protein extracts of oyster mushrooms have anti-cancer results and will inhibit the proliferation of breast and colon most cancers cells (20), (21). A research carried out by the Methodist Analysis Institute, USA, discovered an inverse relationship between oyster mushroom consumption and most cancers threat (22).

Water extracts of edible mushrooms like oysters have the potential to suppress most cancers cell proliferation, particularly breast most cancers cells (23). Nonetheless, extra research are wanted to know the anti-cancer impact of oyster mushrooms in people.

6. Have Anti-inflammatory Properties

Animal research confirmed that oyster mushrooms possess anti-inflammatory properties and helped scale back inflammatory situations (24), (25).

One other research concluded that biotechnologically produced oyster mushroom supplementation improved intestine well being in overweight Zucker rats (26). Nonetheless, restricted research can be found to show this declare.

You probably have by no means tried oyster mushrooms earlier than, listed below are a couple of methods to include them into your food regimen.

How To Eat Oyster Mushrooms

Use them as pizza toppings.
Add them to sauces, soups, pasta, and gravy.
Get pleasure from sautéed oyster mushrooms as a aspect dish.
Use them in frittatas, omelets, and quiches.

It’s also possible to strive these scrumptious oyster mushroom recipes at residence.

3 Straightforward And Scrumptious Recipes With Oyster Mushrooms

1. Oyster Mushrooms Soup

What You Want

1 stalk of oyster mushrooms, roughly chopped
2 cups of water
2 stalks of chopped inexperienced onions
3-4 ginger slices
1 egg
1 teaspoon of salt
Sesame oil, as wanted
White pepper powder, as per style

Course of

Boil ginger and oyster mushroom on medium-high warmth.
Add salt and boil for two minutes.
Warmth a separate pan and break the egg into it. Wait till it begins to prepare dinner.
Add the inexperienced onion to the pan and stir.
Pour the soup right into a container. Add the eggs. Drizzle sesame oil, sprinkle white pepper powder, and serve.

2. King Oyster Mushroom Fry

What You Want

1 pound king oyster mushrooms
8 garlic cloves
5 tablespoons of vegetable oil
6 ginger slices
5 lengthy scorching peppers
½ teaspoon of sugar
1 tablespoon of spicy bean sauce
1 tablespoon of sunshine soy sauce

Course of

Slice oyster mushrooms in half lengthwise. Don’t lower fully.
Warmth oil in a wok and fry the mushrooms (either side) till they’re golden brown and tender. Maintain it apart.
Warmth oil within the pan and prepare dinner the ginger for a minute. Add garlic and prepare dinner for a couple of seconds.
Stir within the spicy bean sauce and prepare dinner for one more 30 seconds.
Add the mushrooms, mild soy sauce, and sugar.
Add the peppers and stir-fry for two minutes.
Serve scorching.

3. Oyster Mushroom And Barley Rissotto

What You Want

1 lb thinly sliced oyster mushrooms
6 cups of water
2/3 cups of brown or white basmati rice
½ cup of vegetable broth
1 teaspoon of olive oil
⅔ cup of pearl barley
¼ cup grated Parmesan cheese
¼ teaspoon of floor pepper

Course of

Boil water in a big saucepan and add rice and barley to it.
Scale back the warmth to low and simmer uncovered for 45 minutes. Stir often.
Warmth olive oil in a big frypan.
Sauté the mushrooms on medium warmth for 8-10 minutes or till they’re tender.
Add cooked barley rice combine to the mushrooms and stir.
Add broth, cheese, and pepper.
Stir till cheese melts, and the combination is creamy.

Nutritionist Maryam Azhar says, “Oyster mushrooms should be sautéed or steamed for simply 5-6 minutes to get most advantages. If mushrooms are cooked on excessive warmth or fried, they’ll lose their dietary content material.”

Guarantee you don’t overcook the mushrooms and at all times eat contemporary ones. Nonetheless, you’ll be able to retailer them for a couple of days earlier than consuming. Listed here are a couple of ideas for storing them correctly.

How To Retailer Oyster Mushrooms

Place the mushrooms in a loosely closed plastic bag within the fridge to maintain them contemporary for five to 7 days. Freeze them for 1 to three minutes and drain completely. Seal in hermetic luggage and place within the freezer. You may retailer dry oyster mushrooms within the oven at 150°F for an hour and retailer them for longer intervals. Nonetheless, be sure you don’t eat extra oyster mushrooms as it might trigger antagonistic results.

Potential Facet Results Of Oyster Mushrooms

Oyster mushroom accommodates ostreolysin, a poisonous protein. Animal research discovered that this protein might trigger respiratory points and enhance arterial blood strain (27). Nonetheless, its results on people usually are not identified.

Oyster mushrooms may set off symtpoms of hypersensitivity pneumonitis, an irritation of small airways within the lungs and trigger fever, joint ache, and chills.

Oyster mushrooms are wealthy in zinc. If consumed in massive portions for a very long time, they might trigger copper deficiency, which could scale back the WBC rely and have an effect on the immune system.

Additionally, in uncommon instances, mushrooms could also be contaminated with heavy metals. Therefore, at all times get the mushrooms from a trusted supply and farms that comply with correct agricultural practices.

To Conclude

Oyster mushrooms are gilled mushrooms with many therapeutic values. They’re wealthy in nutritional vitamins, minerals, and antioxidants that assist deal with many illnesses. The advantages of oyster mushrooms are many. They might assist enhance coronary heart well being, decrease blood sugar ranges, assist immune perform, and scale back most cancers threat. They’re out there in numerous sorts, and you may simply put together many scrumptious recipes at residence. Nonetheless, they might additionally trigger respiratory points and irritation within the airways and enhance arterial blood strain in some. Therefore, restrict their consumption and seek the advice of your physician in case of emergencies.

Often Requested Questions

Why are oyster mushrooms thought of a superfood?

Sure, oyster mushrooms are superfood. They’re loaded with many vitamins like calcium, iron, and folate that promote general well being.

Are you able to eat oyster mushrooms uncooked?

Though oyster mushrooms will be eaten uncooked, they’ve an disagreeable metallic style. Therefore, it’s higher to eat cooked oyster mushrooms.

Key Takeaways

Oyster mushrooms can be found in numerous varieties loaded with all kinds of nutritional vitamins and minerals.
These mushrooms might decrease the chance of most cancers, enhance the immune system, scale back blood sugar, and promote coronary heart well being.
They can be utilized in soups, stir-fries, egg dishes, and pasta toppings.
Extreme consumption of oyster mushrooms might end in respiratory points, fever, joint ache, and chills.

Sources

Articles on StyleCraze are backed by verified data from peer-reviewed and tutorial analysis papers, reputed organizations, analysis establishments, and medical associations to make sure accuracy and relevance. Learn our editorial coverage to study extra.

Mushroom oyster
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1750345/vitamins
Impact of the Consumption of Oyster Mushrooms (Pleurotus ostreatus) on Cardiometabolic Parameters—A Systematic Assessment of Scientific Trials
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230384/
Antioxidant and antifungal potential of Pleurotus ostreatus and Agrocybe cylindracea basidiocarps and mycelia
https://pubmed.ncbi.nlm.nih.gov/25483715/
Antioxidant Actions and Tyrosinase Inhibitory Results of Totally different Extracts from Pleurotus ostreatus Fruiting Our bodies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3741522/
Is ergothioneine a ‘longevity vitamin’ restricted within the American food regimen?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7681161/
Protecting impact of an extract of the oyster mushroom ‘Pleurotus ostreatus’on antioxidants of main organs of aged rats
https://pubmed.ncbi.nlm.nih.gov/17126515/
Protecting Impact of Antioxidant Extracts from ‘Gray Oyster Mushroom’ ‘Pleurotus pulmonarius (Agaricomycetes)’ In opposition to Human Low-Density Lipoprotein Oxidation and Aortic Endothelial Cell Harm
https://pubmed.ncbi.nlm.nih.gov/27279533/
Impact of the Consumption of Oyster Mushrooms (Pleurotus ostreatus) on Cardiometabolic Parameters—A Systematic Assessment of Scientific Trials
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230384/
Modulation of Ldl cholesterol-Associated Gene Expression by Dietary Fiber Fractions from Edible Mushrooms
https://pubmed.ncbi.nlm.nih.gov/26284928/
Scientific and Physiological Views of β-Glucans: ‘The Previous’ ‘Current’ and Future
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618555/
Lipid reducing results of oyster mushroom (Pleurotus ostreatus) in people
https://www.sciencedirect.com/science/article/abs/pii/S1756464610000630
Function of edible mushroom as a potent therapeutics for the diabetes and weight problems
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6856246/
Hypoglycaemic exercise of culinary Pleurotus ostreatus and P. cystidiosus mushrooms in wholesome volunteers and kind 2 diabetic sufferers on food regimen management and the attainable mechanisms of motion
https://pubmed.ncbi.nlm.nih.gov/25382404/
Oyster mushroom decreased blood glucose and ldl cholesterol in diabetic topics
https://pubmed.ncbi.nlm.nih.gov/17344789/
Results of Pleurotus ostreatus on Blood Strain and Glycemic Standing of Hypertensive Diabetic Male Volunteers
https://www.semanticscholar.org/paper/Results-of-Pleurotus-ostreatus-on-Blood-Strain-of-Choudhury-Rahman/bb7fc5cf9c6247af0e41cc4fddeee10f034478ab
A Proinflammatory Impact of the β-Glucan from Pleurotus cornucopiae Mushroom on Macrophage Motion
https://www.hindawi.com/journals/mi/2017/8402405/
Enhancement of the Th1-phenotype immune system by the consumption of Oyster mushroom (Tamogitake) extract in a double-blind placebo-controlled research
https://www.sciencedirect.com/science/article/pii/S2225411015001169?viapercent3Dihub
Immunomodulatory impact of pleuran (β-glucan from Pleurotus ostreatus) in kids with recurrent respiratory tract infections
https://pubmed.ncbi.nlm.nih.gov/23261366/
Antiviral Bioactive Compounds of Mushrooms and Their Antiviral Mechanisms: A Assessment
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926341/
Anti-Most cancers Results of Protein Extracts from ‘Calvatia lilacina’ Pleurotus ostreatus and Volvariella volvacea
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139501/
Antitumor impact of culinary-medicinal oyster mushroom Pleurotus ostreatus (Jacq.: Fr.) P. Kumm. derived protein fraction on tumor-bearing mice fashions
https://pubmed.ncbi.nlm.nih.gov/22324408/
Pleurotus ostreatus inhibits proliferation of human breast and colon most cancers cells by p53-dependent in addition to p53-independent pathway
https://pubmed.ncbi.nlm.nih.gov/19020765/
Anti-inflammatory exercise of edible oyster mushroom is mediated by the inhibition of NF-κB and AP-1 signaling
https://pubmed.ncbi.nlm.nih.gov/21575254/
Anti-Inflammatory Exercise of ‘Pleurotus ostreatus’ a ‘Culinary Medicinal Mushroom’ in Wistar Rats
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7077046/
Affect of a Biotechnologically Produced Oyster Mushroom ( Pleurotus sajor-caju) on the Intestine Microbiota and Microbial Metabolites in Overweight Zucker Rats
https://pubmed.ncbi.nlm.nih.gov/33497213/
Poisonous and deadly results of ostreolysin
a cytolytic protein from edible oyster mushroom (Pleurotus ostreatus) in rodents
Oyster mushrooms (pleurotus ostreatus) brought about hypersensitivity pneumonitis: Mushroom employee’s lung
https://erj.ersjournals.com/content material/44/Suppl_58/P4023

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