Manfaat Jamur bagi Kesehatan Beserta Kandungan Nutrisi di Dalamnya

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Manfaat jamur bagi kesehatan dapat Anda peroleh bila diolah dengan tepat dan dikonsumsi secara rutin. Beragam kandungan nutrisi di dalam jamur dipercaya dapat menjaga kesehatan jantung hingga meningkatkan daya tahan tubuh.

Tidak sedikit orang yang menganggap jamur sebagai sayuran. Padahal, jamur tidak termasuk dalam golongan tumbuh-tumbuhan, sehingga tidak bisa disebut sebagai sayur.

Namun, jamur kerap dicampur ke dalam berbagai jenis sayur seperti sup, untuk menambahkan rasa gurih pada masakan. Selain itu, jamur juga rendah kalori dan tinggi serat, sehingga baik bagi Anda yang sedang menjalani program diet.

Ada beberapa jenis jamur yang umum dikonsumsi, yaitu jamur kancing, shiitake, enoki, dan jamur tiram. Selain lezat, penelitian mengungkapkan bahwa manfaat jamur untuk kesehatan sangatlah beragam. Ini karena jamur kaya akan kandungan nutrisi yang dibutuhkan oleh tubuh.

Kandungan Nutrisi Jamur

Kandungan nutrisi pada jamur tergantung pada jenisnya. Namun, secara umum, jamur tergolong rendah lemak dan kolesterol serta mengandung protein, vitamin, mineral, dan serat.

Dalam 100 gram jamur shiitake, mengandung beberapa nutrisi berikut ini:

  • 2,4 gram protein
  • 14 miligram magnesium
  • 243 miligram kalium
  • 0,2 miligram vitamin B6
  • 32 mikrogram folat
  • 76 miligram fosfor

Selain itu, jamur memiliki kandungan antioksidan, antiradang, antivirus, dan antidiabetes.

Beberapa Manfaat Jamur untuk Kesehatan

Berkat kandungan nutrisinya yang melimpah, ada beragam manfaat jamur yang bisa Anda rasakan jika rutin mengonsumsinya, di antaranya:

– Mencegah kanker

Jamur mengandung antioksidan tinggi, yang berperan sebagai pelindung tubuh dalam menangkal radikal bebas penyebab kanker. Selain antioksidan, kandungan beta glucan di dalam jamur juga dapat mencegah kanker, seperti kanker usus besar dan kanker serviks.

– Menjaga kesehatan jantung

Selain mencegah kanker, kandungan antioksidan dan beta glucan dalam jamur juga dapat mencegah penyakit jantung. Jamur juga kaya akan vitamin B, yang berperan penting dalam menjaga kesehatan jantung.

– Meningkatkan kekebalan tubuh

Kandungan beta glucan di dalam jamur juga baik untuk meningkatkan kekebalan tubuh. Selain itu, jamur juga merupakan sumber prebiotik yang baik untuk saluran pencernaan dan menghambat pertumbuhan patogen penyebab penyakit.

– Menurunkan kadar kolesterol dalam darah

Beta glucan dalam jamur merupakan sumber serat larut yang baik. Penelitian menunjukkan bahwa beta glucan dapat menurunkan kadar kolesterol jahat dalam darah, meski dalam jumlah yang kecil.

Selain itu, kalium dalam jamur diketahui juga dapat menurunkan kadar kolesterol jahat (LDL) dalam darah.

– Menjaga kesehatan otot dan saraf

Kalium yang terkandung dalam jamur juga berperan dalam membantu otot dan saraf bekerja. Selain itu, jamur juga mengandung tembaga yang berperan penting dalam menjaga kesehatan saraf.

– Menjaga kesehatan tulang

Beberapa jenis jamur dibudidayakan dengan menggunakan sinar UV untuk meningkatkan kandungan vitamin D di dalamnya. Vitamin D sendiri merupakan nutrisi yang sangat penting dalam menjaga kesehatan tulang.

– Menurunkan risiko diabetes

Karena kandungan serat yang tinggi, jamur dapat bermanfaat dalam menurunkan risiko terjadinya penyakit diabetes. Selain itu, jamur juga dapat membantu Anda mengontrol dan menurunkan berat badan.

Selain beberapa manfaat jamur di atas, bahan makanan yang sering diolah dalam hidangan vegetarian ini juga dapat meningkatkan fungsi otak, menurunkan tekanan darah tinggi, hingga menjaga kesehatan sistem pencernaan.

Hal yang Perlu Diperhatikan Sebelum Mengonsumsi Jamur

 Beberapa jenis jamur diketahui memiliki efek beracun bagi manusia. Guna mencegah keracunan jamur, Anda disarankan untuk mengolah jamur dengan tepat sebelum dikonsumsi. Anda dapat mengolahnya dengan cara dipanggang, direbus, atau ditumis untuk menghilangkan racun pada jamur.

Selain itu, hindari mengonsumsi jamur liar, karena berpotensi mengandung racun. Ada beberapa efek samping yang dapat terjadi jika Anda mengonsumsi jamur liar, di antaranya:

  • Mual
  • Muntah
  • Pusing
  • Diare
  • Kram perut

Racun pada jamur liar juga dapat memengaruhi sistem saraf, ginjal, dan hati, serta bersifat karsinogenik. Oleh karena itu, Anda sebaiknya mengonsumsi jamur yang dijual oleh produsen tepercaya, karena jamur-jamur tersebut dikembangkan di pertanian khusus. Jika Anda memilih jamur kemasan, pastikan produk tersebut memiliki izin dari BPOM.

Manfaat jamur memang tidak sedikit. Namun, Anda disarankan untuk tidak mengonsumsinya jika memiliki alergi terhadap jamur. Bila Anda mengalami gejala di atas setelah mengonsumsi jamur, segera periksakan diri ke dokter untuk mendapatkan penanganan.

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