Mushroom Benefits
The
health benefits of mushrooms include weight loss, relief from high cholesterol levels, and diabetes.
They are a rich source of fiber, selenium, vitamin C, and vitamin D
and also help in increasing the strength of your immune system.
Almost
all of us are familiar with mushrooms and their miraculous, beneficial powers.
Particularly those who have read or heard a lot of fairy-tales such as Alice in
Wonderland, Three Bears, and a baby or even those who have played the Super
Mario Brothers video game.
You
have probably seen mushrooms making someone bigger or
acting as a shield against some dangerous monster. These aren’t just popular
culture references, they are actually symbolic representations of the actual
health benefits of mushrooms. They truly can make you bigger and protect you
against diseases and infections, as they are full of proteins, vitamins,
minerals,
amino acids, antibiotics, and antioxidants.
What are Mushrooms?
Mushrooms are edible fungi with various scientific names
and their family name is “Agaricus”.
They are essentially Saprophytes, the organisms (plants without chlorophyll) which thrive by
extracting nutrients from dead and decaying plant and animal matter. They vary
greatly in their color, texture, shape, and properties.
There
are approximately 140,000 species of mushroom-forming fungi in the world, but
science is only familiar with about 10%, while only 100 species or so are being
studied for their potential health benefits and
medicinal applications.
Nutrition Facts
Mushrooms are healthy foods rich in various
nutrients. As per USDA, mushrooms are a good
source of minerals and vitamins that include potassium, phosphorus, magnesium, sodium, vitamin C, niacin, riboflavin, thiamin, folate,
and vitamin D.
Health Benefits of Mushrooms
Health benefits of mushrooms are abundant and so let us
discuss them in detail below.
Rich Source of Selenium
Mushrooms according to USDA are a good source of selenium. Studies suggest that selenium mineral has anticancer,
antioxidant, and anti-inflammatory potential and
may help in reducing the risk of cancer, heart diseases, thyroid disease, and cognitive
decline. However, more clinical trials and research is required
to confirm the same.
Lower Cholesterol
Mushrooms provide you with lean proteins since they have
no cholesterol
or fat and have very low carbohydrates. The fiber
and certain enzymes in them also help to lower cholesterol levels.
Moreover, the high lean protein content found in them helps burn cholesterol when they are digested. Balancing
levels of cholesterol between LDL or bad cholesterol and HDL or good
cholesterol is essential in the prevention of various cardiovascular
diseases like atherosclerosis, heart attack, and stroke.
Prevent Diabetes
Mushrooms are an ideal low-energy diet for diabetics, as cited
in Functional Foods in Health and Disease. They have no fats, no
cholesterol, very low levels of carbohydrates, high protein content, and a
wealth of vitamins and minerals. They also contain a lot of water and fiber.
Moreover, they contain natural insulin and enzymes which help the breaking down
of sugar or starch in food. They are also known to
contain certain compounds which help proper functioning of the liver, pancreas
and other endocrine glands, thereby promoting the formation of insulin and its
proper regulation throughout the body. Diabetics often suffer from infections,
particularly in their limbs, which tend to continue for long periods of time.
The natural antibiotics in them can help protect diabetics from these
painful and potentially life-threatening conditions.
Improve Bone Health
Mushrooms are a rich source of calcium, which is an essential nutrient in the
formation and strengthening of bones. A steady supply of calcium in the diet
can reduce your chances of developing conditions like osteoporosis, and can also reduce joint pain and
general lack of mobility that is associated with bone degradation.
Nutrient Absorption
Vitamin D is a relatively rare vitamin to find in vegetables,
and in fact, its edible forms, are not particularly common. However, mushrooms
have it, and this essential vitamin can facilitate the absorption and metabolism of calcium and phosphorous. Calcium and
phosphorus are also present in good amounts in mushroom, so the combined
effects of having all of these nutrients make them a good idea to eat
whenever possible.
Boost Immune System
Ergothioneine, a powerful antioxidant present in
mushrooms, is very effective in providing protection from free radicals as well
as boosting the immune system. It is actually an amino acid that contains
sulfur, which is something that many people are deficient in, despite not
knowing it or seeing its effects. That being said, the presence of this “master
antioxidant” which is unique to mushrooms, can give a major boost to your
immune system health. Ergothioneine helps eliminate free radicals, which
are dangerous compounds released during the metabolic processes of cells, and
can float throughout the body and cause significant damage and diseases.
Mushrooms
contain natural antibiotics (similar to penicillin), which inhibit microbial
growth and other fungal infections. These same polysaccharides,
beta-glucans, can stimulate and regulate the body’s immune system, as per a study
published in Elsevier’s Medicina journal. They can also help heal
ulcers and ulcerous wounds and protect them from developing infections.
The good combination of vitamin A, B-complex, and C that is found in
them also strengthens the immune system.
Lower Blood Pressure
Studies of various types of mushrooms, including shiitake
and maitake mushrooms, have shown them to be high in potassium content.
Potassium acts as a vasodilator, relaxing tension in
blood vessels and, therefore, reducing blood pressure. High blood pressure
is connected
to a number of deadly conditions, particularly heart attacks and strokes. Potassium
also increases cognitive function, because increased blood and
oxygen flow to the brain stimulates neural activity. Studies have shown that
increased levels of potassium improve memory and knowledge retention. In one of
the studies,
performed on rats, researchers from Georgetown University Medical Center, Washington, have concluded, “Maitake mushroom may be
useful to treat insulin resistance alone or combined with other natural
products such as bitter melon and niacin-bound chromium.”
Increase Iron Absorption
Copper has a number of beneficial effects on the
body and can be found in mushrooms. According
to a study by Dr. William Dunlap, an Internal Medicine Specialist in Raleigh, North Carolina, copper deficiency can lead
to anemia and neutropenia. This is because copper
regulates and stimulates the absorption of iron from food, and properly utilize it by getting
it released from primary storage spots in the body like the liver. Mushrooms
also have high levels of iron, so the two work together for healthy bones and
also prevent anemia.
Rich in Selenium
The selenium content in mushrooms is one of its most
beneficial elements that is often overlooked. The primary source of selenium is
in animal proteins; however, due to their classification as fungi that feed on
animal and plant matter, mushrooms are the best way for vegetarians to obtain
the necessary amount of selenium. Selenium is found in large quantities in
mushrooms, according
to Europe PMC. It can benefit bone health by adding to bone strength
and increased durability. It also strengthens the teeth, hair, and nails.
Furthermore, this essential nutrient is a powerful antioxidant, which rids the
body of free radicals and generally strengthens the immune system. The
bioavailability of selenium in mushrooms differs from one species to another,
but the majority of commonly consumed mushrooms have significant levels of this
important mineral.
Weight Loss
Would you believe me if I said that a completely lean
protein diet is ideal for losing fat and building muscle mass? Well,
believe it or not, it’s true. Most fats are burnt to digest proteins found in
our food, more so when the protein is accompanied by a very low carbohydrate
count, no fat or cholesterol, and a good amount of fiber. This is exactly the
combination that mushrooms offer to help in losing weight! Due to their
nutrient density, they actually rank higher than most fruits
and vegetables, and some researchers say that mushrooms are one of the rare
foods that people can eat as often as possible, with no side effects.
One
study replaced red meat with white button cap mushrooms, approximately
one cup per day, and found that those test subjects who ate these not only
lost a significant amount of weight over a standard period of time, but they
also decreased their waistline, and were better able to maintain their new
weight, rather than ballooning back to the original weight as in most crash
diets.
Side Effects of Mushroom
Most species of mushrooms are not edible, are highly
poisonous and look strikingly similar to their edible counterparts. The other
side effects of mushroom include the following:
- A single poisonous mushroom among others in a dish can threaten a large amount of people’s health, resulting in comas, severe poison symptoms, nausea, vomiting, convulsions, cramps, and insanity.
- Many species can even be fatal if ingested.
- Always avoid eating discolored ones or those which are different in color than the typically accepted color of their species.
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