Enoki mushrooms are favored by many for hot pot dipping not only for their delicious flavor but also for their numerous health benefits.
Wonderful Benefits of Enoki Mushrooms
Enoki mushrooms are rich in fiber and protein, and they contain antioxidants that can help protect cells from damage. If you are looking to add more mushrooms to your diet, enoki mushrooms are an excellent choice.
1. Nutritional Value of Enoki Mushrooms
According to Foodthesis, 100g of enoki mushrooms provides:
- Protein: 2.66g
- Total Lipids (Fats): 0.29g
- Carbohydrates: 7.81g
- Fiber: 2.7g
- Sugar: 0.22g
- Iron: 1.15 mg
- Magnesium: 16 mg
- Phosphorus: 105 mg
- Potassium: 359 mg
- Sodium: 3 mg
- Zinc: 0.65 mg
- Folate: 48 µg
- Niacin: 7.03 mg
- Riboflavin: 0.20 mg
- Pantothenic Acid: 1.49 mg
- Thiamine: 0.22 mg
- Vitamin B-6: 0.10 mg
- Vitamin D: 5 IU
- Vitamin E: 0.01mg
Enoki mushrooms are rich in fiber and protein and contain antioxidants. (Image: Internet).
2. Health Benefits of Enoki Mushrooms
Enoki mushrooms provide numerous health benefits, with some of the most notable being their ability to improve cardiovascular health, boost the immune system, and prevent cancer.
2.1. Boosting the Immune System
Enoki mushrooms are a rich source of polysaccharides that enhance the structure and function of the thymus and spleen. This is crucial for the activation and maturation of T-lymphocytes, which play an essential role in the immune system.
Furthermore, the oligosaccharides in enoki mushrooms act as a potential immunomodulatory agent, functioning as prebiotics that can stimulate the immune system, improving the body’s ability to fight diseases and infections.
2.2. Balancing Blood Sugar Levels
One of the notable benefits of enoki mushrooms is their ability to help balance blood sugar levels due to their relatively high fiber content.
The human body cannot absorb and break down fiber, which means that fiber does not raise blood sugar levels like other carbohydrates. This can help keep your blood sugar levels stable.
Enoki mushrooms help balance blood sugar levels thanks to their relatively high fiber content. (Image: Internet).
2.3. Good for Digestion
As mentioned, 100g of enoki mushrooms contains 2.7g of fiber. Fiber is not only good for cardiovascular health and blood sugar balance but also helps ensure smooth bowel movements, preventing constipation and other digestive issues.
2.4. Cancer Prevention
Notably, enoki mushrooms may help prevent cancer due to their high levels of antioxidants, protecting cells from damage caused by free radicals. Compounds like flammulinol, flammulinolides, and polysaccharides found in enoki mushrooms help activate the phagocytic activity of macrophages while inhibiting the formation of free radicals in the body.
Additionally, some evidence suggests that enoki mushrooms contain bioactive compounds that help combat cancer. Enoki mushroom extracts also contain phenolic compounds such as protocatechuic acid, p-coumaric acid, and ellagic acid, which have antioxidant effects that slow down the growth of cancer cells.
2.5. Anti-inflammatory and Antibacterial Properties
Enoki mushrooms contain immunomodulatory proteins that act as anti-inflammatory agents and inhibit asthma-induced inflammation caused by dust mites, playing a role in treating respiratory conditions such as allergies.
Moreover, enoki mushrooms are a rich source of phenolic compounds, flavonoids, and sesquiterpenoids that provide protection against various bacteria such as Escherichia coli, Bacillus subtilis, and Staphylococcus aureus.
Enoki mushrooms have both anti-inflammatory and antibacterial properties. (Image: Internet).
2.6. Cardiovascular Health Protection
The phenolic and polyphenolic compounds in enoki mushrooms have antioxidant and anti-inflammatory effects. These compounds can prevent the oxidation of bad cholesterol and the formation of blockages in the arteries.
Enoki mushrooms are also high in fiber, healthy fats like linoleic acid, and compounds such as lovastatin and gamma-aminobutyric acid. These substances lower cholesterol and blood pressure, prevent inflammation, and reduce the risks of conditions such as thrombosis (blood clots in veins) and atherosclerosis.
Moreover, the high potassium content and low sodium levels in enoki mushrooms can be beneficial for lowering blood pressure and reducing the risk of stroke in individuals with hypertension.
2.7. Improving Brain Function
The antioxidant effects of phenolic compounds and polysaccharides in enoki mushrooms protect brain cells from damage and improve brain function, preventing neurodegenerative diseases such as Alzheimer’s disease.
3. Some Notes When Eating Enoki Mushrooms
While enoki mushrooms offer many health benefits, they can also cause some side effects, including:
- Enoki mushrooms may increase the risk of rhabdomyolysis: A study showed that consuming enoki mushrooms increases the activity of creatine kinase in the plasma, which can harm both skeletal and cardiac muscles. Therefore, individuals should consume enoki mushrooms in moderation, and those with chronic conditions should consult their doctor.
- Allergies: Some people may experience allergic reactions after consuming enoki mushrooms, with symptoms such as widespread itching, mouth irritation, hives, and swelling of the lips, tongue, and throat.
- Poisoning: Consuming expired enoki mushrooms or those containing chemicals can lead to poisoning.
Eating expired or chemically treated enoki mushrooms can lead to poisoning. (Image: Internet).
4. Tips for Choosing Chemical-Free Enoki Mushrooms
There are many types of enoki mushrooms available on the market. However, many places sell low-quality products containing industrial citric acid, expired items, etc., which can seriously affect users’ health.
To choose high-quality enoki mushrooms, consider the following factors:
- Purchase mushrooms from reputable stores with clear origins and expiration dates.
- Select mushrooms that look fresh, not bruised, with stems that are intact and not separating, especially avoiding mushrooms with a slimy appearance.
- Avoid purchasing overly white mushrooms, as they may have been bleached.
- Only use enoki mushrooms within 1-3 days after purchase, and store them at temperatures between 1-5 degrees Celsius.
These are the benefits of enoki mushrooms as well as the precautions when incorporating them into your diet. Besides using them for hot pot, people can also prepare enoki mushrooms in various dishes like stir-fries, soups, and more.
