Nutrition experts are enthusiastic about mushrooms. Mushrooms are low in calories. They also provide a wealth of macro and micronutrients, including B vitamins, selenium, zinc and copper. B vitamins are important for the production of energy in cells. And selenium is a powerful antioxidant, while zinc and copper are essential for the proper functioning of the immune system.
It is clear that whole mushrooms that you eat raw or that you cook for use in recipes are beneficial to your health, and it is on them, rather than mushrooms in processed form, that we focus in this article. .
The most popular mushroom is button mushroom. Other varieties, such as cremini and portobellos are becoming increasingly popular. You’re also more likely to find specialty mushrooms (like shiitake and maitake) at the big box stores. You’re spoiled for choice, depending on your taste preferences, which means there are plenty of ways to enjoy the following seven health benefits of mushrooms.
- 1 1. Mushrooms promote immunity and bone health
- 2 2. Mushrooms May Support Gut Health
- 3 3. Mushrooms are good for blood pressure
- 4 4. Mushrooms have been linked to cancer prevention
- 5 5. Mushrooms may promote longevity when substituted for red meat
- 6 6. Mushrooms May Boost Brain Health
- 7 7. Certain psychoactive mushrooms are a possible treatment for mental health disorders
- 8 Sources
1. Mushrooms promote immunity and bone health
When exposed to UV light, mushrooms generate vitamin D, according to an October 2018 Nutrients review. D). And that’s an incredible nutritional benefit for a vegetable (er, mushroom). There aren’t really many food sources, especially plant sources, of vitamin D. This vitamin plays an incredibly crucial role in immune and bone health. As the research journal Nutrients points out, the recommended amount of vitamin D supports muscle function, reduces the risk of falling, and may have anti-cancer, anti-diabetic, and heart-protective properties.
Your body makes vitamin D from sun exposure, but several factors can affect your risk of vitamin D deficiency. You can have a deficiency if you don’t get enough sunlight, if you don’t get enough of it in your diet, or if you have certain conditions that affect absorption, such as Crohn’s disease, osteoporosis, or chronic kidney or liver disease.
Be sure to pay attention to the expiry date and consume the mushrooms before that date, as this will allow you to get a good amount of vitamin D.
2. Mushrooms May Support Gut Health
Your gut contains trillions of bacteria, and eating mushrooms can help populate your digestive tract with the right balance of bacteria to keep your digestive tract healthy and boost your immune system, notes a review in the International Journal of Molecular Sciences. September 2017. The research on fungi and gut health is early but truly compelling. Mushrooms contain prebiotics, which are the nutrients that probiotics feed on. Therefore, mushroom prebiotics could promote the growth of this beneficial bacteria. According to the National Center for Complementary and Integrative Health, probiotics are live microorganisms, or bacteria, that can have beneficial effects on the body by aiding digestion and producing nutrients.
3. Mushrooms are good for blood pressure
A whole Portobello mushroom, these popular large mushrooms, provides 306 milligrams (mg) of potassium, an important mineral. Potassium helps control blood pressure by counterbalancing the effects of sodium and improving blood vessel function. How ? A higher amount of potassium in your diet promotes the excretion of sodium in the urine. The heart health benefits don’t stop there. Mushrooms may also help improve cholesterol and triglyceride levels and reduce inflammation, according to a study published in the American Journal of Medicine in May 2021.
Consider adding mushrooms to your cancer prevention diet. According to a meta-analysis of 17 studies published in Advances in Nutrition in September 2021, people who ate the most mushrooms had a 34% lower risk of cancer than people who ate the least, particularly in the case of breast cancer. Mushrooms are rich in antioxidants, including ergothioneine and glutathione, which can protect cells from damage. That said, not all research has found positive associations. In a prospective cohort study involving more than 100,000 men and women, researchers concluded that participants who ate five servings of mushrooms per week had no lower risk of 16 different cancers than those who rarely ate mushrooms. by Cancer Prevention Research in August 2019.
5. Mushrooms may promote longevity when substituted for red meat
Mushrooms add umami, or a savory, meaty flavor, to foods. They are the perfect extension to add instead of or in addition to meat in so many recipes. In a large, prospective cohort study published April 2021 in the Nutrition Journal, researchers found that study participants who ate one serving of mushrooms daily compared to those who ate one serving of red meat or transformed had a 35% lower risk of death from all causes.
This could be because in addition to containing the antioxidants ergothioneine and glutathione, mushrooms are also low in calories, sodium and fat, and high in fiber, the authors say. study. At the same time, people who eat mushrooms tend to have healthier diets. It is therefore uncertain whether the consumption of mushrooms alone is responsible for extending the lifespan of the participants.
6. Mushrooms May Boost Brain Health
We all want to stay sharp as we age, but 12-18% of people aged 60 or over have mild cognitive impairment (MCI), a condition that is sometimes a precursor to Alzheimer’s disease and affects memory. , thinking skills and judgement. A healthy diet is important for an aging brain, and mushrooms can be one of them. In a study of 663 adults aged 60 and over in Singapore, those who reported consuming more than two servings of mushrooms per week were 57% less likely to develop MCI than those who ate less than once per week. week, according to a March 2019 study in the Journal of Alzheimer’s Disease. (The study used golden mushrooms, oyster mushrooms, shiitake mushrooms, button mushrooms, dried mushrooms and canned mushrooms).
One possible reason for their cognition-protective properties? Ergothioneine, which is not only an antioxidant but also has anti-inflammatory properties, both of which can protect against neuronal damage.
7. Certain psychoactive mushrooms are a possible treatment for mental health disorders
There’s a lot of talk about the use of psilocybin, a hallucinogenic compound found in “magic mushrooms,” as a psychedelic treatment for conditions like depression and PTSD. In a small study (59 people) published in the New England Journal of Medicine in April 2021, a six-week course of psilocybin was found to be just as effective as escitalopram, a standard antidepressant, in relieving depression. (As well as being a small trial, there was also no placebo, which limits the strength of the results). Currently, major research centers are studying psilocybin as a therapy for treatment-resistant depression, as psychedelics might be helpful in facilitating new neural connections. That said, this type of treatment is coming. Although psilocybin can be used in some specific research settings, it is not yet approved for medical use.
A Review of Mushrooms as a Potential Source of Dietary Vitamin D
Trial of Psilocybin versus Escitalopram for Depression
The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore
Association of mushroom consumption with all-cause and cause-specific mortality among American adults: prospective cohort study findings from NHANES III
Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies
Mushroom Consumption and Cardiovascular Health: A Systematic Review
* At press health we strive to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]