Mushrooms give dishes a savoury flavour without adding a lot of fat, calories, or sodium. However, the health advantages do not stop there. Researchers are still discovering new ways for mushrooms to help prevent chronic disease and improve overall health. Continue reading to discover seven ways mushrooms can improve your health:
Poisonous mushrooms are difficult to identify in the wild, so buy from a reputable grocery store or market. The following are the most common types found in supermarkets:
- Shiitake
- Portobello
- Crimini
- Button or white mushroom
- Oyster
- Enoki
- Beech
- Maitake
They each have a distinct appearance and taste.
When selecting mushrooms, make sure they are firm, not moist to the touch, and mold-free. In a paper bag, they can be stored in the fridge for about five days. Brush the dirt off and lightly rinse them when you’re ready to use them.
Nutrition content:
Mushrooms have a high fibre, protein, and antioxidant content while being low in calories. They may also lower the risk of developing serious health issues such as Alzheimer’s disease, heart disease, cancer, and diabetes.
They are also good sources of:
- Selenium
- Copper
- Thiamin
- Magnesium
- Phosphorous
Health Advantages of Mushroom
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Mushrooms are a low-calorie, high-nutrient food. Because of their high concentration of health-promoting vitamins, minerals, and antioxidants, they have long been recognised as an important part of any diet.
Long-term and short-term studies have both found that mushrooms can help people lose weight when combined with exercise and other lifestyle changes. For example, when study participants were asked to replace 20% of their beef consumption with mushrooms, their BMI and belly circumference improved. Antioxidants found in mushrooms are also thought to reduce the risk of hypertension and other metabolic disorders.
Reduces risk of cancer
A review of 17 cancer studies from 1966 to 2020 found that eating just 18 grammes of mushrooms per day (equivalent to about a 1/8-cup or two medium mushrooms) could reduce your risk of cancer by up to 45%. Mushrooms are high in ergothioneine, an amino acid and antioxidant that aids in the prevention and slowing of cellular damage.
Some mushroom varieties have higher ergothioneine levels (such as shiitake, oyster, maitake, and king oyster). Researchers discovered, however, that including any type of mushroom in your daily diet lowers your risk of cancer.
Reduce your sodium consumption
High blood pressure and sodium are frequently linked. Sodium causes the body to retain extra fluid, raising blood pressure. Reduce your sodium intake by including mushrooms in your meals.
Mushrooms have a naturally low sodium content; one cup of white button mushrooms has only five milligrams. They provide savoury flavour, reducing the need for additional salt to maintain a healthy blood pressure. A study conducted by the Culinary Institute of America and UC Davis found that substituting mushrooms for half of the meat in a traditional ground beef recipe can maintain flavour while lowering sodium intake by 25%.
Encourage people to have lower cholesterol levels
Mushrooms are a great low-calorie, low-fat, low-cholesterol alternative to red meat. Studies have shown that shiitake mushrooms, in particular, can help keep cholesterol levels low. They contain compounds that inhibit cholesterol production, prevent cholesterol absorption, and lower total cholesterol levels in the blood.
Maintain the health of your brain
The effects of mushrooms on mild cognitive impairment are still being studied by researchers (MCI). Memory and language problems are common in MCI, which is frequently associated with Alzheimer’s disease.
A Singapore study found that people who ate more than two cups of mushrooms per week had a 50% lower risk of developing MCI. Even those who only consumed one cup benefited. Participants consumed mushrooms such as golden, oyster, shiitake, and white button.
Provide a vitamin D source
Vitamin D promotes calcium absorption, allowing your body to maintain and build strong bones. Many people get vitamin D from supplements or sunlight, but mushrooms may be the answer if you want to get this nutrient from your diet. They are the only fruits and vegetables that contain vitamin D.
When exposed to UV light or sunlight, certain mushrooms, like humans, can increase their vitamin D levels. White button, portabella, and cremini mushrooms provide the most vitamin D after being exposed to UV light or sunlight. To get the recommended daily amount, slice three mushrooms (or one portabella) and expose them to sunlight for at least 15 minutes. Eating slightly more than one cup of maitake mushrooms has the same effect as sun exposure.
A healthier gut
Organisms and bacteria in your gut microbiome play an important role in your health and mood. Using prebiotics, such as mushrooms, to stimulate the growth of healthy bacteria in your gut is one way to keep it healthy.
Mushroom polysaccharides, their most abundant carbohydrate, promote the growth of beneficial bacteria, according to research. While stomach acid breaks down many foods, polysaccharides found in mushrooms pass through the stomach intact and can reach the colon to promote bacterial growth.
Maintain a healthy immune system
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Mushrooms are high in macronutrients, which support immune system health. According to the Mushroom Council, the nutrients in mushrooms will benefit your immune system.
Selenium is a mineral that helps your body produce antioxidant enzymes that protect cells from damage. Choose cremini or portabella mushrooms for maximum benefit.
Vitamin D stimulates cell growth, enhances immune function, and decreases inflammation. Maitake mushrooms are an easy way to boost your vitamin D intake.
Vitamin B6, which helps the body form red blood cells, proteins, and DNA. Shiitake mushrooms are a high-quality source of vitamin B6.
