Various types of mushrooms possess distinctive and advantageous characteristics.
Mushrooms are a source of incredible nutrients, vitamins, and minerals that have been acknowledged for their health advantages. Despite being low in calories and fat, they possess bioactive components like beta-glucans. With an abundance of fiber, antioxidants, and potassium, mushrooms are a comprehensive nutrient repository which helps in hunger management.
Fungi have captured the attention of nutrition specialists. According to Katherine Brooking, a registered dietician from New York City who co-developed the Appetite for Health news series, mushrooms are nutrient-rich, especially containing important vitamins such as B, and essential minerals like selenium, copper, and zinc, while remaining low in calories.
According to her, the production of energy in cells relies on the significance of B vitamins. Additionally, the NIH Office of Dietary Supplements states that selenium acts as a potent antioxidant, whereas zinc and copper play a crucial role in strengthening the immune system.
It is evident that whole mushrooms, which can be consumed raw or prepared for incorporation into recipes, have advantageous effects on our health. Our focus in this article is on these varieties, rather than processed mushroom products. While supplements, nutraceuticals, and mouth sprays may yield some benefits, further investigation is required.
According to Kim Bedwell from the Mushroom Council, the white button mushroom is the mushroom most commonly cultivated in the United States. Nevertheless, Bedwell claims that other types of mushrooms, such as creminis (known as baby bella) and portobellos, are growing in popularity. Even specialty mushrooms like shiitakes, oysters, and maitakes are now more accessible at regular grocery stores, she notes.
The National Institutes of Health website includes the National Library of Medicine, where you can conduct research independently.
Here, we share research findings about the nutritional benefits of mushrooms. Consuming mushrooms as part of a meal can contribute approximately 20% of the recommended daily values for vitamin D, B6, and copper. Mushrooms also offer a rich source of fiber, as well as important minerals like selenium, zinc, and manganese, alongside a range of other essential vitamins and nutrients.
1. Mushrooms can help with weight loss
Mushrooms serve as an excellent substitute for meat as they are low in calories and fat. Their water content is substantial with around 90% and half a cup of mushrooms contain about 3 calories. Another benefit of mushrooms is that they contain pectin, which is a soluble fiber that aids in digesting food slowly, thereby keeping one feeling full for longer.
Mushrooms contain minimal fat and have a high protein content. They also provide a good amount of copper, a vital mineral that promotes fat metabolism and supports healthy hair. In addition, mushrooms are rich in copper, which assists in collagen production in the skin, promoting a radiant and nourished complexion.
2. They boost your immune system
Beta-glucan, a type of fiber that can enhance the immune system and has been suggested as a potential treatment for cancer and high cholesterol, can be obtained from mushrooms. In addition, mushrooms are rich in selenium, a mineral that strengthens the immune system and provides protection against infections, thereby improving immunity against influenza or the common cold.
3. They’re an excellent source of vitamins and minerals
Mushrooms provide a wide range of crucial vitamins and minerals that are integral to maintaining good health. Notably, they are rich in B vitamins, particularly thiamine and riboflavin, which support carbohydrate metabolism and aid the nervous system.
Mushrooms provide niacin and pantothenic acid necessary for metabolism and the conversion of nutrients into energy. Additionally, mushrooms contain high levels of vitamin D, which is absorbed from the sun and contributes to improving the immune system, making them the only plant with this feature alongside human skin.
They possess various minerals crucial for maintaining good health, particularly selenium, which aids in strengthening the immune system, preventing specific types of cancer, and inhibiting premature aging.
Mushrooms provide iron, a mineral that aids in the transportation of oxygen throughout the body, promoting healthy muscle and brain activity. Additionally, they offer potassium, a crucial mineral that helps regulate the digestive system, kidneys, and heart.
4. They’re a useful source of fiber
Mushrooms provide a significant amount of dietary fiber that is necessary for a healthy diet. In addition, they are low in calories, sodium, and fat and can serve as an excellent source of pectin – a soluble fiber type that has proven effective in reducing cholesterol levels.
Mushrooms have a mixture of soluble and insoluble fiber that maintains digestive health and prevents constipation. The advantages of dietary fiber involve decreasing the likelihood of heart disease and diabetes, and it gives a feeling of fullness that helps manage weight.
5. Mushrooms are a great alternative for protein
Mushrooms can be a fantastic source of protein, particularly for individuals who adhere to a vegetarian diet or refrain from consuming meat for various reasons.
Mushrooms offer approximately 10% of the suggested daily protein intake per serving and are rich in crucial amino acids, used as the foundation for protein synthesis. Notably, mushrooms contain a full range of amino acids like meat and are free of gluten.
6. They have anti-inflammatory properties
Beta-glucans, healthy compounds found in mushrooms, possess anti-inflammatory characteristics. Studies have revealed their potential in preventing or treating medical conditions such as heart disease, diabetes and specific cancers. Mushrooms have been shown to harbor properties that fight inflammation, easing pain, swelling and stiffness.
7. They may help fight depression and anxiety
The consumption of mushrooms can provide essential vitamin B6 for the proper functionality of the brain.
Mushrooms are rich in tryptophan, an amino acid crucial for optimal brain functioning, and serotonin, a neurotransmitter that aids in controlling appetite, sleep, mood, and overall mood regulation. Research suggests that mushrooms offer anti-depressant qualities and are under investigation as a potential therapy for psychological conditions such as anxiety, stress, and depression.
8. Their vitamins help you see more clearly
Beta-carotene, which is an antioxidant that aids in the prevention of specific cancers and vision ailments such as macular degeneration, is an excellent source of vitamin A, commonly found in mushrooms. Vitamin A plays a vital role in maintaining healthy eyes, fortifying the immune system, and promoting healthy skin.
Vitamin B2 (riboflavin), found in mushrooms, is crucial for neurological function, metabolism, and vision. Additionally, mushrooms are high in vitamin C, a powerful antioxidant that can lower the chances of specific cancer types.
9. They have the potential to fight chronic diseases like cancer and heart disease
Research has revealed that mushrooms possess anti-cancer qualities and may assist in lessening the chances of specific cancers. Beta-glucans, a type of fiber compound included in mushrooms, can hinder blood flow and cell growth, which have demonstrated roles in moderating the progression of particular tumors.
Also rich in selenium – a mineral that has been proven to decrease the risk of specific cancers, such as prostate cancer – are mushrooms. Additionally, they can help combat heart disease because they contain potassium, another mineral that can effectively lower high blood pressure.
You should think about incorporating fungi into your diet to prevent cancer.
In a meta-analysis of 17 studies published in September 2021 by Advances in Nutrition, it was found that individuals who consumed more mushrooms as part of their regular diet had a 34% lower risk of cancer compared to those who ate them the least. The protective effect was especially prominent in relation to breast cancer. This may be due to mushrooms being rich in antioxidants, specifically ergothioneine and glutathione, which are believed to safeguard cells against harm.
However, there are studies that have not discovered favorable connections. According to Cancer Prevention Research in August 2019, a prospective cohort study that encompassed over 100,000 men and women, participants who consumed mushrooms five times a week did not exhibit a lower chance of developing 16 types of cancer in comparison to those who seldom consumed mushrooms.
10. Promote gut health
According to a review in the International Journal of Molecular Sciences from September 2017, consuming mushrooms can aid in creating a healthy balance of bacteria in the GI tract to strengthen immunity and maintain gut health, as the gut houses an abundance of microorganisms. Although the research pertaining to the relationship between mushrooms and gut health is nascent, the findings are significantly compelling.
Brooking states that mushrooms are a source of prebiotics that probiotics can thrive on, meaning that consuming prebiotics from mushrooms may promote the development of beneficial bacteria. The National Center for Complementary and Integrative Health explains that probiotics, which are live microorganisms or bacteria, offer health benefits to the body by facilitating digestion and producing nutrients.
11. Mushrooms are good for blood pressure
According to the USDA, a single portobello mushroom (the well-known large mushroom) contains 306 milligrams (mg) of the vital mineral potassium. As per the American Heart Association, potassium assists in regulating blood pressure by canceling out the impact of sodium and enhancing blood vessel functionality. Can you explain the mechanism?
Increasing potassium intake can promote the elimination of sodium through urine, which contributes to cardiovascular health. Beyond that, a May 2021 review published in the American Journal of Medicine suggests that mushrooms may have the potential to lower inflammation, improve cholesterol and triglyceride levels.
12. Mushrooms may promote longevity when substituted for red meat
According to Brooking, incorporating mushrooms into dishes can impart a savory, meat-like taste, also known as umami. Mushrooms can be a great substitute for or addition to meat in a variety of recipes.
In a comprehensive study that appeared in the Nutrition Journal in April 2021, it was discovered that individuals who consumed one portion of mushrooms daily had a 35% decreased possibility of dying from any reason in comparison to those who consumed one serving of processed or red meat.
The authors of the study suggest that mushrooms may have contributed to increased longevity due to their low calorie, sodium, and fat content, as well as their high fiber and antioxidant content (specifically ergothioneine and glutathione). However, it is uncertain whether mushroom consumption alone was solely responsible for longer life expectancies, as those who consume mushrooms also tend to have overall healthier diets.
13. Mushrooms may boost brain health
As we grow older, it is natural to desire mental acuity; nevertheless, the Alzheimer’s Association reveals that approximately 12-18% of individuals aged 60 and above experience mild cognitive impairment (MCI). MCI may precede Alzheimer’s and affects one’s memory, cognitive ability, and decision-making skills.
Including mushrooms in one’s diet can contribute to maintaining a healthy brain function as one ages.
A March 2019 research article in the Journal of Alzheimer’s Disease stated that individuals aged 60 and above in Singapore who consumed more than two servings of mushrooms on a weekly basis had a 57 percent lower likelihood of developing MCI compared to those who ate mushrooms less frequently than once a week. The study analyzed the consumption of golden, oyster, shiitake, white button, dried, and canned mushrooms.
The protective effects on cognition might be attributed to Ergothioneine, which offers not only antioxidant but also anti-inflammatory properties that guard against potential damage to the neurons.
14. Certain Psychoactive mushrooms are a possible treatment for mental health conditions
The potential use of psilocybin, an hallucinogenic substance extracted from “magic mushrooms,” as a psychedelic remedy for ailments such as depression and PTSD has been a frequent topic of discussion.
Under close supervision, there is potential in these treatments. A study with a sample size of 59 individuals, published in the New England Journal of Medicine in April 2021, discovered that a six-week psilocybin treatment was equally as effective as escitalopram, a conventional antidepressant, in mitigating depression.
The results were weakened by the absence of a placebo and the small size of the trial.
At present, psilocybin is being studied by major research institutions, including the Center for the Neuroscience of Psychedelics at Massachusetts General Hospital, as a potential treatment for depression that is resistant to conventional therapies, owing to the possibility that psychedelics can aid in the formation of novel neural pathways.
This sort of therapy is yet to be developed. Despite its potential use in particular research settings, psilocybin is classified as a Schedule 1 substance, signifying that it is presently illegal for personal use in the United States and has not been sanctioned for medicinal purposes by the Drug Enforcement Administration.