Oyster Mushrooms: Nutrition, Benefits, Recipes, And Side Effects

With an appearance similar to that of oysters, the benefits of oyster mushrooms are many. These mushrooms (Pleurotus ostreatus) reduce the chance of cancer, back up the allowed system, lower blood sugar levels, and improve heart health. These gilled mushrooms are rich in antioxidants, nutrients, and other therapeutic compounds. They take been used in traditional medicine for centuries. Keep reading to learn more near the nutritional facts, types, health benefits, and associated side effects of oyster mushrooms.

What Is Oyster Mushroom?

Oyster mushrooms are a type of edible fungi. They feed on dead and decaying material like wood, and their cap can abound between 2 to 10 inches. They are bachelor in different colors, ranging from white to dark brown, and take a mild taste and odor similar to anise. You tin add them to soups, stir-fry recipes, egg dishes, and as a topping for pasta.

Oyster mushrooms are available in dissimilar varieties. Let's take a look.

Types Of Oyster Mushrooms

1. King Oyster Mushrooms: They are too known every bit king trumpet mushrooms. These mushrooms have a meaty, umami flavor and are often used equally a vegan-friendly pick.
2. Pearl Oyster Mushrooms: These are the most mutual type of oyster mushrooms. They have a milder and more tender flavor than shiitake mushrooms.
3. Blue Oyster Mushrooms: They appear dark blue when they flower but gradually plough grey equally they mature. It has a chewy texture and is frequently preferred as a meat replacement.
4. Golden Oyster Mushrooms: They have a brilliant aureate colour, a vibrant flavor with delicate flesh, and a distinct fragrance. Golden oyster mushrooms have a short shelf-life.
5. Pinkish Oyster Mushrooms: These mushrooms have a bright pink color that fades when exposed to estrus. They have a pungent flavor and tastes similar bacon.
6. Phoenix Oyster Mushrooms: They look and taste like pearl oyster mushrooms. The merely difference is that their caps are smaller, they have a pale lilac color and longer stalk.

Oyster mushrooms are loaded with a wide diversity of vitamins and minerals. Here is the nutritional breakup of oyster mushrooms.

Nutritional Breakdown Of Oyster Mushrooms

According to the U.Due south. Section Of Agriculture, a hundred grams of oyster mushrooms contains (1):

• Calories: 33 kcal
• Protein: three.31 g
• Fat: 0.41 chiliad
• Sugar: half dozen.09 m
• Dietary cobweb: 2.3 g
• Calcium: iii mg
• Iron: 1.33 mg
• Magnesium: xviii mg
• Phosphorus: 120 mg
• Potassium: 420 mg
• Sodium: eighteen mg
• Thiamin: 0.125 mg
• Pantothenic acid: 1.29 mg
• Niacin: iv.96 mg
• Folate: 38 µg

All these nutrients make oyster mushrooms a good for you and nutritious dietary option with immense health benefits. Check out their health benefits beneath.

Health Benefits Of Oyster Mushrooms

ane. Loaded With Antioxidants

Oyster mushrooms are great sources of antioxidant phenolic compounds like variegatic, ergothioneine, and gallic acids (2), (3), (4), (5). These antioxidants neutralize free radicals, inhibit oxidative damage, and may assist reduce LDL cholesterol (bad cholesterol) (half dozen), (7).

2. Meliorate Center Health

Consuming oyster mushrooms may reduce the gamble of cardiovascular diseases. They contain beta-glucans, which have antihypertensive effects and can lower LDL-cholesterol levels (viii). Moreover, the dietary fiber in oyster mushrooms may forbid hypercholesterolemia (high cholesterol level) (ix).

A review published in the International Journal of Molecular Sciences suggests that polysaccharides in mushrooms reduce the risk of cardiovascular disease. Consuming oyster mushrooms can reduce the total cholesterol and triglyceride levels (x), (11). Nonetheless, more studies are needed to understand this do good on humans.

3. Lower Blood Sugar Levels

The dietary fiber in P. ostreatus prevents insulin resistance (12). A study conducted past the University of Jayewardenepura, Sri Lanka, found that freeze-dried and powdered forms of P. ostreatus at a dose of 50 mg/kg/body weight reduced blood glucose concentrations (13).

Some other study showed that oyster mushrooms significantly reduced claret glucose levels in people with diabetes. The mushrooms can increment glycemic condition and assistance manage type 2 diabetes (14), (15).

4. Back up Immune Function

Golden oyster mushrooms may contain other immune regulative compounds like vitamin D2 and support immune health (16). A study observed that consuming oyster mushrooms for viii weeks could raise natural killer (NK) cells (a office of the immune system) and protect against several diseases (17).

The imunoglucan in oyster mushrooms can foreclose recurrent respiratory tract infections (RRTIs) (xviii). Oyster mushrooms are likewise effective against Herpes Simplex Virus blazon-1 (HSV-ane) (19).

5. May Reduce Cancer Risk

The protein extracts of oyster mushrooms have anti-cancer furnishings and may inhibit the proliferation of breast and colon cancer cells (20), (21). A study conducted by the Methodist Inquiry Institute, USA, found an inverse relationship between oyster mushroom intake and cancer adventure (22).

H2o extracts of edible mushrooms similar oysters have the potential to suppress cancer prison cell proliferation, particularly breast cancer cells (23). However, more studies are needed to understand the anti-cancer effect of oyster mushrooms in humans.

6. Have Anti-inflammatory Properties

Brute studies showed that oyster mushrooms possess anti-inflammatory properties and helped reduce inflammatory conditions (24), (25).

Another study concluded that biotechnologically produced oyster mushroom supplementation improved gut health in obese Zucker rats (26). However, limited studies are bachelor to testify this claim.

If you have never tried oyster mushrooms before, hither are a few means to incorporate them into your diet.

How To Swallow Oyster Mushrooms

• Use them equally pizza toppings.
• Add them to sauces, soups, pasta, and gravy.
• Enjoy sautéed oyster mushrooms as a side dish.
• Utilize them in frittatas, omelets, and quiches.

You can also attempt these delicious oyster mushroom recipes at dwelling house.

three Piece of cake And Succulent Recipes With Oyster Mushrooms

1. Oyster Mushrooms Soup

What You Need

• 1 stem of oyster mushrooms, roughly chopped
• ii cups of water
• two stalks of chopped light-green onions
• three-four ginger slices
• 1 egg
• 1 teaspoon of common salt
• Sesame oil, as needed
• White pepper powder, as per taste

Process

1. Boil ginger and oyster mushroom on medium-high heat.
2. Add salt and boil for 2 minutes.
3. Heat a separate pan and break the egg into it. Wait until information technology starts to melt.
4. Add the green onion to the pan and stir.
5. Pour the soup into a container. Add the eggs. Drizzle sesame oil, sprinkle white pepper pulverisation, and serve.

2. Male monarch Oyster Mushroom Fry

What You Demand

• 1 pound king oyster mushrooms
• 8 garlic cloves
• 5 tablespoons of vegetable oil
• 6 ginger slices
• 5 long hot peppers
• ½ teaspoon of sugar
• 1 tablespoon of spicy bean sauce
• 1 tablespoon of calorie-free soy sauce

Process

1. Slice oyster mushrooms in half lengthwise. Do not cut completely.
2. Heat oil in a wok and fry the mushrooms (both sides) until they are gold brownish and tender. Keep information technology bated.
3. Estrus oil in the pan and cook the ginger for a infinitesimal. Add together garlic and melt for a few seconds.
4. Stir in the spicy bean sauce and cook for another xxx seconds.
5. Add the mushrooms, light soy sauce, and sugar.
6. Add the peppers and stir-fry for two minutes.
7. Serve hot.

3. Oyster Mushroom And Barley Rossotto

What You Demand

• one lb thinly sliced oyster mushrooms
• vi cups of water
• two/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 ground pepper

Process

1. Eddy water in a large saucepan and add rice and barley to information technology.
2. Reduce the heat to low and simmer uncovered for 45 minutes. Stir occasionally.
3. Heat olive oil in a large frypan.
4. Sauté the mushrooms on medium heat for eight-10 minutes or until they are tender.
5. Add cooked barley rice mix to the mushrooms and stir.
6. Add broth, cheese, and pepper.
7. Stir until cheese melts, and the mixture is creamy.

Nutritionist Maryam Azhar says, "Oyster mushrooms must be sautéed or steamed for just 5-6 minutes to get maximum benefits. If mushrooms are cooked on high heat or fried, they can lose their nutritional content."

Ensure you practise not overcook the mushrooms and ever eat fresh ones. However, you lot tin can store them for a few days before eating. Hither are a few tips for storing them properly.

How To Store Oyster Mushrooms

Place the mushrooms in a loosely closed plastic bag in the fridge to keep them fresh for 5 to seven days. Freeze them for 1 to 3 minutes and drain thoroughly. Seal in airtight bags and place in the freezer. You can store dry oyster mushrooms in the oven at 150°F for an hour and store them for longer periods. Still, make sure y'all do not swallow excess oyster mushrooms as information technology may cause adverse furnishings.

Possible Side Effects Of Oyster Mushrooms

Oyster mushroom contains ostreolysin, a toxic protein. Animal studies institute that this protein may cause respiratory issues and increase arterial claret pressure level (27). However, its furnishings on humans are not known.

Oyster mushrooms may also trigger symtpoms of hypersensitivity pneumonitis, an inflammation of small airways in the lungs and crusade fever, joint pain, and chills.

Also, in rare cases, mushrooms may exist contaminated with heavy metals. Hence, always get the mushrooms from a trusted source and farms that follow proper agronomical practices.

To Conclude

Oyster mushrooms are the most commonly available edible mushrooms. They are packed with nutrients and antioxidants and have several health benefits. Y'all tin can add them to your favorite dishes like stir-fries, soups, and pasta. However, backlog intake of oyster mushrooms may crusade some undesirable side effects and allergic reactions. Hence, limit their intake and consult your doc in case of any emergency.

Sources

Articles on StyleCraze are backed by verified data from peer-reviewed and academic enquiry papers, reputed organizations, inquiry institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

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