Approved by PasseportSanté on 11/02/2022
Enoki, or velvet stem mushroom, is a very popular mushroom in Asia and a key ingredient in many culinary creations. Rich in trace elements and low in calories, it will find its place on our plates and contribute to a versatile diet.
Characteristics of Enoki
- Lots of B vitamins;
- Source of iron;
- Lots of potassium;
- Low in calories.
Enoki: its nutritional and caloric value
Very low in calories, the enoki mushroom is a good source of vitamin B3, iron and fiber.
For 100 g of enoki mushrooms
Dietary fiber (g)
Advantages of Enoki
Taking enoki allows you to get a lot of vitamin B3, also known as niacin or vitamin PP.
High in vitamin B3, ideal for vegetarians and vegans
B vitamins help convert food into energy (calories) necessary for the proper functioning of the body.
By converting carbohydrates into glucose, these vitamins provide our body with enough to perform all its functions! Heart, blood, memory, vitamin B3also called niacin or vitamin PP, performs many functions in our body.
It intervenes in the oxidation-reduction phenomena that are part of the cellular respiration process. This process ultimately produces ATP, adenine triphosphate, which stores and transports energy.
Replenishment of vitamin B3 restores tone and makes you feel less tired. In addition, by regulating stress hormones, vitamin B3 protects your nervous system and helps maintain normal psychological functions, so you don’t fall into depression or even depression.
The main sources of vitamin B3 are:
Since animal products are not included in the vegan diet, the enoki mushroom will be an excellent alternative to meet the needs of vitamin B3.
Rich in potassium
Enoki mushrooms are rich in potassium, which is involved in many body functions:
- contraction of the heart;
- regulation of cellular exchange;
- maintains homeostasis through kidney function.
A source of iron for the prevention of iron deficiency anemia
Iron is a necessary mineral for the synthesis of erythrocytes (red blood cells), iron deficiency causes anemia, the main clinical signs of which are:
- major asthenia;
- shortness of breath;
- pallor of the complexion.
Enoki mushroom contains 1.5 mg of iron per 100 g. Although the body absorbs it less than animal-based (heme) iron, the absorption of non-heme (plant-based) iron will increase when you combine these mushrooms with ingredients rich in vitamin C.
For people following a vegetarian and vegan diet, the consumption of enoki mushrooms will provide health benefits to prevent possible deficiencies.
Enoki mushroom has nutritional properties and helps to diversify the diet.
The velvet foot hummingbird is a white or beige mushroom, the length of the foot is about ten centimeters, the cap is small. Fresh mushrooms can be purchased in specialized stores (in bunches) or found canned.
Enoki ID card
- Family: Physalacriaceae;
- Origin: Japan (80% of enoki production);
- Season: all year round;
- Color: white or beige;
- Taste: quite neutral.
Advice when buying
When buying fresh mushrooms, the cap should be firm and shiny, the base should be smooth or brown.
Choose fresh mushrooms instead of canned ones
If you buy canned enoki mushrooms, it’s worth knowing that you’ll lose some of the nutritional appeal.
Indeed, the most important interest in its consumption is its vitamin B3 content, but the latter is a water-soluble vitamin and will be present in the filling liquid of your can, which will be removed by draining.
Canned enoki mushrooms do not support vitamin B levels.
Store the Velvet Foot Hummingbird properly
Like most mushrooms and due to the water content, enoki mushrooms have a short shelf life. You can keep them in the refrigerator for no longer than 3 days.
A key ingredient in many Asian cuisines, this mushroom will add a crunch to all your dishes.
In miso soup
miso soup is an Asian dish where énoki is the place of choice! Warning: cooking the enoki mushroom for too long will make it hard and prickly.
As a snack or aperitif, make énoki donuts, which you can sprinkle with paprika or Espelette pepper to enhance the taste.
In the salad
For a vegan recipe, blanch the mushrooms in boiling water, drain, then make a vinaigrette with garlic, soy sauce, grapeseed oil and finely chopped garlic. An original salad full of vitamins.
In the sauce
Enoki goes well with tomato, you can make juicy sauces to enhance your pasta.
Are there any contraindications for enoki mushrooms?
Because enoki mushrooms are high in potassium, people on a controlled potassium diet should limit their intake and consult their doctor.
History and anecdotes
In Japan, the consumption of wild mushrooms has long been an excellent source of protein.
In addition, mushrooms are part of the Asian pharmacopoeia, as they have been attributed many medicinal properties for centuries.
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