Olive oil is widely recognised as one of the world’s healthiest oils. In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part of the diet. Extra Virgin Olive Oil (EVOO) is the highest quality olive oil available, extracted from the olive fruit without the use of any heat or chemicals. Here are some of the Benefits of Olive Oil: Olive Oil is a Fantastic Source of Antioxidants and Healthy Fats Olive Oil Could Help Reduce Your Risk of Heart Disease Olive Oil May Protect Against Stroke Olive Oil May Help Lower Your Risk of Type 2 Diabetes Olive Oil is the Best Cooking Oil Cooking With Olive Oil Can Make Your Food More Nutritious Olive Oil Consumption May Improve Bone Health The Compounds in Olive Oil May Protect Against Certain Cancers A Diet High in Olive Oil May be Good for Brain Health
Before we tell you why they’re different, we’re going to start off by telling you how they’re the same. First of all, brandy and whisky are both fermented, they convert sugar to ethanol, and they’re most commonly aged in wooden barrels. Also, the longer they age, the smoother their taste! Whisky This is a type of distilled alcoholic beverage made from any form of fermented grain mash. Depending on the geographical region or type of whisky that is being made, whisky can be made from barley, malted barley, rye, malted rye, wheat, and corn. The alcohol and mash content varies depending on the regulations of the geographic region. Whiskies must be strengthened and aged in a charred oak barrel, to which this beverage also owes to its golden brown, amber colour. They do not mature in the bottle, hence if a person keeps the whiskey bottle over a long time, it would not become any stronger in flavour or alcohol content. Brandy which is short for brandywine, is a sprit that is distilled from wine, grapes and other fruit that can produce a sugary juice. However, if the brandy is made from any other fruit instead of grapes, many countries require it to be labeled as "fruit brandy", "fruit spirit", or the name of the fruit should be mentioned on the bottle. Brandies are more commonly considered as an after-dinner drink and can contain alcohol by volume between 35% and 60%. The aging process determines the colour of the brandy; if it is not aged the brandy is colourless or clear and the longer it is aged the stronger the colour of the brandy. Caramel may also be added to some brandies to adjust the colour and the flavour of the beverage. Brandy is labeled in a certain way that shows the quality of the brandy.
Mushrooms are edible fungus that can provide several important nutrients. The many kinds of mushroom have varying compositions and nutritional profiles.
- vitamin C
CancerThe antioxidant content in mushrooms may help preventTrusted Source lung, prostate, breast, and other types of cancer, according to the National Cancer Institute. Some sources have suggested that selenium may help prevent cancer, but a Cochrane review, from 2017, found no evidence to confirm this. Mushrooms also contain a small amount of vitamin D. There is some evidenceTrusted Source that vitamin D supplementation may help prevent or treat some kinds of cancer, though according to a 2018 report, the effect may vary from person to person. Choline is another antioxidant in mushrooms. Some studiesTrusted Source have suggested that consuming choline can reduce the risk of some types of cancer, but at least one other studyTrusted Source has indicated that it may increase the risk of prostate cancer. It is worth noting that consuming a nutrient as a supplement is not the same as consuming it in the diet. What links are there between cancer and the diet? Find out here.
DiabetesDietary fiber may help manage a number of health conditions, including type 2 diabetes. A 2018 reviewTrusted Source of meta-analyses concluded that people who eat a lot of fiber may have a lower risk of developing type 2 diabetes. For those who already have it, fiber may help reduce blood glucose levels. A cup of sliced, raw mushrooms, weighing 70 gramsTrusted Source (g), provides almost 1 g of fiber. The Dietary Guidelines for Americans recommend that adults consume 22.4–33.6 gTrusted Source of dietary fiber each day, depending on sex and age. Mushrooms, beans, some vegetables, brown rice, and whole-grain foods can all contribute to a person’s daily requirement of fiber. Try our 7-day diabetes meal plan.
Heart healthThe fiber, potassium, and vitamin C in mushrooms may contribute to cardiovascular health. Potassium can help regulate blood pressure, and this may decrease the risk of hypertension and cardiovascular disease. The American Heart AssociationTrusted Source (AHA) recommend reducing the intake of added salt in the diet and eating more foods that contain potassium. According to current guidelinesTrusted Source, people should consume around 4,700 milligrams (mg) of potassium each day. Mushrooms appear on the AHA’s list of foods that provide potassium. A 2016 studyTrusted Source concluded that people with a vitamin C deficiency were more likely to experience cardiovascular disease and suggested that consuming vitamin C may help prevent this illness. They did not find evidence that vitamin C supplements can reduce the risk of this type of disease. There is some evidenceTrusted Source that consuming a type of fiber called beta-glucans may lower blood cholesterol levels. Beta-glucans occur in the cell walls of many types of mushrooms. The stem of the shiitake mushrooms is a good sourceTrusted Source of beta-glucans. The Mediterranean diet includes a range of plant foods, such as mushrooms. Find out more.
In pregnancyMany women take folic acid, or folate, supplements during pregnancy to boost fetal health, but mushrooms can also provide folate. A cup of whole, raw mushrooms contains 16.3 microgramsTrusted Source (mcg) of folate. Current guidelines recommend that adults consume 400 mcgTrusted Source of folate each day. What foods should you eat and avoid during pregnancy? Find out here.
Other benefitsMushrooms are rich in B vitamins, such as:
- riboflavin, or B-2
- folate, or B-9
- thiamine, or B-1
- pantothenic acid, or B-5
- niacin, or B-3
Nutritional contentMany types of mushroom are edible, and most provide about the same quantities of the same nutrients per serving, regardless of their shape or size. The table below shows how much of each nutrient a 96-g cup of whole, raw mushrooms provides. It also shows how much of each nutrient adults should consume every day, depending on their sex and age.
|Nutrient||Amount of nutrientTrusted Source in 1 cup of mushrooms||Recommended daily intakeTrusted Source|
|Carbohydrate (g)||3.1, including 1.9 g of sugar||130|
|Vitamin C (mg)||2.0||65–90|
|Vitamin D (mg)||0.2||15|
|Folate (mcg DFE)||16.3||400|
Tips for preparing mushroomsThere are around 2,000 edible varieties of mushrooms, but only a handful are available on the American market. They include:
- white, or “button”
- brown cremini
- wood ear
Tips for buyingWhen buying fresh mushrooms, chose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered. Store mushrooms in the refrigerator. A person should not wash or trim them until it is time to cook with them.
Tips for servingThe Environmental Working Group, which assesses foods for their pesticide contents, placed mushrooms that grow in the U.S. in its 2019 list of the 15 cleanest foods, referring to relatively low traces of pesticides. However, people should still wash and clean them carefully before using them to remove any soil and grit. If necessary, trim the ends of the stalks. You can use mushrooms whole, sliced, or diced. To incorporate more mushrooms into the diet, try:
- sauteing any type of mushroom with onions for a quick, tasty side dish
- adding mushrooms to stir-fries
- topping a salad with raw, sliced cremini or white mushrooms
- stuffing and baking portobello mushrooms
- adding sliced mushrooms to omelets, breakfast scrambles, pizzas, and quiches
- sauteing shiitake mushrooms in olive oil or broth for a healthful side dish
- removing the stems of portobello mushrooms, marinating the caps in a mixture of olive oil, onion, garlic, and vinegar for 1 hour, then grilling them for 10 minutes
- adding grilled portobello mushrooms to sandwiches or wraps
Possible health risksWild mushrooms can make a tasty dish, but the toxins in some mushrooms can trigger fatal health issues. Some wild mushrooms also contain high levels of heavy metals and other harmful chemicals. To avoid these dangers, only consume mushrooms from a reliable source.
Have you been thinking of switching to decaf?If you’re a regular coffee drinker, you probably can’t start the day without your morning cup. And, you aren’t alone. In fact, 64% of Americans drink a cup of coffee every day. Coffee is packed with healthy compounds like B-vitamins, magnesium, potassium, and antioxidants. So, it’s a healthy part of your morning routine. But, all that caffeine can have a few adverse effects. If you want all the health benefits of coffee minus the nervous tummy and mid-morning jitters, decaf is probably your best bet. Keep reading to learn more about the difference between decaf and regular coffee, and decide which is best for you!