The Nutritional Benefits and Health Perks of Bella Mushrooms
With their rich umami flavor and meaty texture, bella mushrooms have become a popular mushroom variety. But beyond just taste, bellas offer a robust nutritional profile and research-backed health benefits. This in-depth guide explores bella mushroom nutrition facts, ways to eat them, and why this nutrient-dense fungus may be a wise addition to your diet.
Introducing Bella Mushrooms
Bella mushrooms, also known by their scientific name Agaricus bisporus, are a medium brown variety of common cultivated mushroom. They have a smooth, tan cap that ranges from convex to flattened. Unlike white buttons, bellas are allowed to mature longer, giving them a deeper flavor and chewier texture while still being firm.
Originally from Europe, bellas are now grown globally. They are one of the most consumed mushroom varieties in the U.S. along with whites, crimini and portabellas. Bellas are very versatile being good sautéed, roasted, grilled or used raw in salads.
Basic Nutrition Facts
Like other common mushroom varieties, bellas are low in calories, fat-free, and a good source of fiber, protein, important vitamins and minerals:
- Calories: 22 per 1 cup raw sliced
- Protein: 3 grams per 1 cup raw sliced
- Fiber: 1 gram per 1 cup raw sliced
- Carbs: 3 grams per 1 cup raw sliced
- Fat: 0 grams per 1 cup raw sliced
- Riboflavin: 21% DV per 1 cup raw sliced
- Niacin: 15% DV per 1 cup raw sliced
- Pantothenic acid: 13% DV per 1 cup raw sliced
- Copper: 12% DV per 1 cup raw sliced
- Potassium: 9% DV per 1 cup raw sliced
Bellas provide dense nutrients for very few calories. The fiber and protein offer satiety. The B vitamins aid metabolism and energy production. Potassium helps nerves and muscles function while the trace mineral copper assists iron absorption and immune function.
Unique Vitamins and Antioxidants
Beyond those basics, bella mushrooms deliver a spectrum of unique antioxidants, vitamins and phytochemicals that offer specific health benefits:
- Ergotheioneine - Rare antioxidant only found in mushrooms that may support brain, liver and heart health.
- Conjugated linoleic acid - Anti-inflammatory fat connected to improved body composition and weight loss.
- Choline - Essential nutrient many don't get enough of that's vital for neurotransmitters, cell membranes and metabolism.
- Selenium - Important antioxidant mineral supporting thyroid and immune function.
- Vitamin D - Hard to find in many foods, vitamin D promotes bone health and immunity.
These unique compounds found either exclusively or abundantly in mushrooms give bellas an extra nutritional edge.
Powerful Anti-Inflammatory Benefits
Chronic inflammation is at the root of most diseases. Bella mushrooms contain several anti-inflammatory compounds that may help reduce inflammation in beneficial ways:
- Conjugated linoleic acid - Anti-inflammatory fatty acid that may ease inflammation contributing to insulin resistance, cardiovascular disease, and cancers.
- Selenium - This mineral decreases inflammation and oxidative stress on a cellular level.
- Ergothioneine - This antioxidant inhibits inflammatory cytokines and may protect against intestinal inflammation.
- Fiber - The fiber in bellas promotes healthy gut bacteria tied to reduced inflammation.
The combination of antioxidants, trace minerals, and fiber make bellas a potent dietary anti-inflammatory. Reducing chronic inflammation promotes overall health.
Heart Health Booster
Thanks to their stellar nutrition profile, bellas may support a healthy heart in multiple ways:
- Lower cholesterol - Fiber binds to cholesterol to remove it from the body while selenium and niacin improve lipid profiles.
- Lower blood pressure - Potassium acts as a vasodilator to relax blood vessels while the fiber supports healthy arteries.
- Reduce clotting - Vitamin B2 lowers homocysteine, an amino acid that can cause blood clots and plaque buildup.
- Support circulation - Copper enables iron absorption to prevent anemia and improve blood flow.
The nutrients in bellas make them a cardioprotective food to lower cardiac and stroke risks.
Immunity Enhancer
From vitamins to antioxidants, bellas provide an array of immune boosting nutrients:
- Vitamin D - Crucial for healthy immune cell function and fighting infections.
- Selenium - Increases resistance to illness by stimulating immune cell activity.
- Copper - Supports immune cell defense against pathogens.
- Niacin - Deficiency of this B vitamin depresses immune function.
- Fiber - Feeds gut bacteria to maintain healthy intestinal immunity.
Adding more bellas to your diet is smart way to get these key nutrients that enhance immune defense and resilience.
Natural Cancer Fighter
Emerging research indicates bellas may have anti-cancer benefits thanks to several compounds:
- Conjugated linoleic acid - Shown to inhibit growth of breast, colorectal and prostate cancer cells.
- Fiber - Fermentation of fiber creates beneficial acids that inhibit tumor formation.
- Selenium - Lowers oxidative stress on cells that leads to DNA damage and malignant growths.
Studies indicate the phytochemicals in bellas exhibit cytotoxic effects against cancer cells without harming healthy cells. More human research is still needed, but findings are promising.
Brain Booster
For brain health and cognition, bellas provide:
- Ergotheioneine - This unique antioxidant is shown to protect neurons and brain cells from damage.
- Choline - Precursor of acetylcholine, a neurotransmitter important for memory, mood and brain function.
- Vitamin B2 - Helps convert compounds that produce energy for brain cells.
- Copper - Necessary for healthy neurotransmitter communication.
The array of neuroprotective antioxidants and nutrients make bellas a potential superfood for the brain.
Weight Loss Aid
Adding more bellas to your eating plan may support weight loss in a few ways:
- Low calorie - Provides bulk and satiety with minimal calories.
- Fiber - Helps regulate blood sugar and appetite while improving gut health.
- Conjugated linoleic acid - Shown to reduce fat cell formation and fat accumulation.
- Protein - More filling than carbs and helps retain muscle during weight loss.
The fiber, antioxidants, and protein make bellas an excellent food to aid fat loss and management of hunger.
How to Eat More Bellas
There are many easy ways to enjoy more bella mushrooms for their stellar nutritional benefits:
- Sauté in olive oil and add to omelets, scrambles or breakfast hash
- Stir fry or roast then mix into rice, quinoa or pasta dishes
- Grill and use in place of meat for burgers, tacos or sandwiches
- Saute and add to pizza, flatbreads, soups or stews
- Roast then blend into hummus, dips or spreads
- Skewer raw bellas for snacking or use sliced in salads
- Puree cooked bellas with spices to make a hearty mushroom gravy
They are easy to prepare by quickly sautéing, grilling or roasting and make a flavorful, nutritious addition to both savory and sweet dishes.
The Bottom Line
With a potent array of vitamins, minerals, antioxidants, anti-inflammatory compounds, and fiber, bella mushrooms offer robust nutritional and health benefits. Adding more of this flavorful, satiating fungus to your diet is a smart way to enhance immunity, heart health, weight management, and more while enjoying delicious meaty flavor and texture.