With the onset of winter, health problems, such as colds and coughs become quite common. To combat these infections, adding mushrooms to your winter diet can be a delicious and nutritious choice. They not only boost your immune system but also aid in weight management. We spoke to our expert, Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed the benefits of mushrooms in winter and how to incorporate them into your diet.
Benefits Of Mushrooms In Winter
Boosts Immunity
It is important to strengthen our immune system during the winter to avoid illness. According to a recent study from the University of Florida, participants who consumed cooked shiitake mushrooms every day for four weeks had higher immunity.
Dr Singhwal added, “Mushrooms are a natural source of selenium, a mineral that plays a vital role in the proper functioning of the immune system.”
Promotes Heart Health
Mushrooms are a heart-healthy food choice, as they are low in calories, fat, and cholesterol. “The fibre, potassium, and antioxidants found in mushrooms contribute to managing blood pressure and reducing the risk of heart disease, " added Dr Singhwal. By adding mushrooms into your winter meals, you can prioritise heart health without compromising on flavour.
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Aids In Weight Management
If you are aiming to lose weight in winter, make sure to add mushrooms to your diet. According to the Bloomberg School Of Public Health, edible mushrooms contain few calories and low energy density. Their nutritional profile is comparable to that of many items that are suggested in diets for weight loss or maintenance.
Moreover, the high fibre content in mushrooms also contributes to a feeling of fullness, promoting satiety and potentially reducing overall calorie intake. Whether sautéed, grilled, or added to soups and stews, mushrooms make for a satisfying and nutritious addition to winter recipes.
Boosts Vitamin D Levels
With limited sunlight exposure during winter, the risk of vitamin D deficiency increases. Dr Singhwal informed, “Mushrooms, when exposed to sunlight or ultraviolet (UV) light during their growth, can naturally produce vitamin D2. Hence, including vitamin D-rich mushrooms in your winter diet can help maintain optimal levels of this essential vitamin, which is crucial for bone health, immune function, and overall well-being.”
Also Read: Sweet Potato: The Winter Food That Provides Heart Healthy Benefits
Rich In Antioxidants
The winter season can expose our bodies to increased oxidative stress due to factors like cold temperatures and exposure to indoor heating. According to a study published in the Multidisciplinary Digital Publishing Institute (MDPI), edible mushrooms may be utilised directly to strengthen antioxidant defences and lower oxidative stress levels through dietary supplementation.
These antioxidants help protect cells from damage, supporting overall health and well-being. Including a variety of mushrooms in your winter diet can contribute to a robust defence against oxidative stress and its potential negative effects on the body.
Ways to Add Mushrooms Into Your Winter Diet
Here are some delicious ways to include mushrooms in your meals as listed by Dr Singhwal:
- Mushroom Soup: A warm bowl of mushroom soup is a comforting and nutritious choice for winter. Use a variety of mushrooms like shiitake, oyster, and cremini for a rich and flavorful broth.
- Mushroom Stir-Fry: Include mushrooms in your stir-fry for a heart-healthy and immune-boosting meal. Pair them with colourful vegetables and lean proteins for a well-rounded meal.
- Stuffed Mushrooms: Create tasty stuffed mushrooms by filling caps with a mixture of herbs, breadcrumbs, and cheese. Bake until golden for a savoury appetizer or side dish.
- Mushroom Risotto: Elevate your winter dinners with a creamy mushroom risotto. This dish is made with rice, mushrooms, onions, garlic, white wine, and Parmesan cheese, cooked slowly with broth until it has a creamy consistency.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence we advise you to consult your expert before adding anything to your diet, especially if you are dealing with any health conditions.]