Drop that pan, mushrooms prefer a zap in the microwave

MUSHROOMS should be grilled or microwaved to maintain their nutritional value, research has found.

The study suggests that cooking the fungi in that way enables them to maintain their high levels of essential amino acids and vitamins to keep blood cells healthy, produce energy and help metabolise fats and proteins.

Microwaving increases the content of anti-inflammatories and antioxidants such as polyphenol. Cooking techniques such as boiling or deep frying cause antioxidant levels to plummet due to “leeching” from the liquid in which they are cooked.

Scientists at the Mushroom Technological Research Centre at La Rioja, Spain, tested four types of raw and cooked fungi to measure their antioxidant activity.

Study author Irene Roncero said: “Frying and boiling treatments produced more severe losses in proteins and antioxidants compounds.

“Moreover, if olive oil is used, the fatty acid profile of the final preparation is enhanced with barely any increase in the calorie content.”

Mushrooms have a high protein content and provide vitamins B1, B2, B12, C, D and E as well as minerals such as zinc and selenium.

They are also an important source of biologically active compounds with potential medicinal value such as betaglucans, which reduce the risk of heart disease.

Ms Roncero and her team tested white button mushroom, shiitake, oyster and king oyster mushrooms.

She said: “The adequate selection of the culinary method is a key factor to preserve the nutritional profile of this highly consumed food.”

The findings were published in the International Journal of Food Sciences.