Oyster mushrooms are available in different varieties. Let’s take a look.
Types Of Oyster Mushrooms
Oyster mushrooms are loaded with a wide variety of vitamins and minerals. Here is the nutritional breakdown of oyster mushrooms.
Nutritional Breakdown Of Oyster Mushrooms
According to the U.S. Department Of Agriculture, a hundred grams of oyster mushrooms contains (1):
Calories: 33 kcal Protein: 3.31 g Fat: 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 nutrients make oyster mushrooms a healthy and nutritious dietary option with immense health benefits. Check out their health benefits below.
Health Benefits Of Oyster Mushrooms
1. 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 help reduce LDL cholesterol (bad cholesterol) (6), (7).
2. Improve Heart Health
Consuming oyster mushrooms may reduce the risk of cardiovascular diseases. They contain beta-glucans, which have antihypertensive effects and can lower LDL-cholesterol levels (8). Moreover, the dietary fiber in oyster mushrooms may prevent hypercholesterolemia (high cholesterol level) (9). 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 (10), (11). However, more studies are needed to understand this benefit on humans.
3. Lower Blood Sugar Levels
The dietary fiber in P. ostreatus prevents insulin resistance (12). A study conducted by 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). Another study showed that oyster mushrooms significantly reduced blood glucose levels in people with diabetes. The mushrooms can increase glycemic status and help manage type 2 diabetes (14), (15).
4. Support 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 eight weeks could enhance natural killer (NK) cells (a part of the immune system) and protect against several diseases (17). The imunoglucan in oyster mushrooms can prevent recurrent respiratory tract infections (RRTIs) (18). Oyster mushrooms are also effective against Herpes Simplex Virus type-1 (HSV-1) (19).
5. May Reduce Cancer Risk
The protein extracts of oyster mushrooms have anti-cancer effects and may inhibit the proliferation of breast and colon cancer cells (20), (21). A study conducted by the Methodist Research Institute, USA, found an inverse relationship between oyster mushroom intake and cancer risk (22). Water extracts of edible mushrooms like oysters have the potential to suppress cancer cell proliferation, especially 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
Animal 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 available to prove this claim. If you have never tried oyster mushrooms before, here are a few ways to incorporate them into your diet.
How To Eat Oyster Mushrooms
Use them as pizza toppings. Add them to sauces, soups, pasta, and gravy. Enjoy sautéed oyster mushrooms as a side dish. Use them in frittatas, omelets, and quiches.
You can also try these delicious oyster mushroom recipes at home.
3 Easy And Delicious Recipes With Oyster Mushrooms
1. Oyster Mushrooms Soup
What You Need
1 stalk of oyster mushrooms, roughly chopped 2 cups of water 2 stalks of chopped green onions 3-4 ginger slices 1 egg 1 teaspoon of salt Sesame oil, as needed White pepper powder, as per taste
Process
2. King Oyster Mushroom Fry
What You Need
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 light soy sauce
Process
3. Oyster Mushroom And Barley Rissotto
What You Need
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 ground pepper
Process 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 do not overcook the mushrooms and always eat fresh ones. However, you can store them for a few days before eating. Here are a few tips for storing them properly.
How To Store Oyster Mushrooms
Place the mushrooms in a loosely closed plastic bag in the refrigerator to keep them fresh for 5 to 7 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. However, make sure you do not consume excess oyster mushrooms as it may cause adverse effects.
Possible Side Effects Of Oyster Mushrooms
Oyster mushroom contains ostreolysin, a toxic protein. Animal studies found that this protein may cause respiratory issues and increase arterial blood pressure (27). However, its effects on humans are not known. Oyster mushrooms may also trigger symtpoms of hypersensitivity pneumonitis, an inflammation of small airways in the lungs and cause fever, joint pain, and chills. Oyster mushrooms are rich in zinc. If consumed in large quantities for a long time, they may cause copper deficiency, which might reduce the WBC count and affect the immune system. Also, in rare cases, mushrooms may be contaminated with heavy metals. Hence, always get the mushrooms from a trusted source and farms that follow proper agricultural practices.
To Conclude
Why are oyster mushrooms considered a superfood? Yes, oyster mushrooms are superfood. They are loaded with many nutrients like calcium, iron, and folate that promote overall health. Can you eat oyster mushrooms raw? Although oyster mushrooms can be eaten raw, they have an unpleasant metallic taste. Hence, it is better to consume cooked oyster mushrooms.
