Emma Wilson
Mushrooms are classified as vegetables, but they are technically part of the fungi kingdom. Cruciferous vegetables, on the other hand, belong to the Cruciferae family, which includes Brassica and a few other genuses. Brassica vegetables, such as broccoli, cabbage, and cauliflower, are typically cool-weather crops with four-petaled flowers that resemble a cross. Mushrooms, while offering nutritional benefits, do not fall into the same category as cruciferous vegetables. They are valued for their distinct nutritional profile, which includes vitamins, minerals, and antioxidants, as well as their potential health benefits, such as a reduced risk of certain cancers.
| Characteristics | Values |
|---|---|
| Cruciferous vegetables | Cabbages, broccoli, brussels sprouts, bok choy, cauliflower, collards, kale |
| Brassica oleracea, Brassica, Cruciferae | |
| Cool-weather vegetables, grown in well-drained soil with a pH of 6.0 to 6.0 | |
| High in fiber and rich in phytonutrients | |
| Mushrooms | Part of the kingdom fungi, not plants |
| Low in calories, fat, cholesterol, and sodium | |
| Good source of protein, selenium, potassium, vitamin D, riboflavin, and niacin |
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What You'll Learn
Mushrooms are not plants but fungi
Mushrooms are a type of fungus, and thus, are not plants. Fungi were historically classified as plants, but modern science has since disproven this. Fungi are more closely related to animals than plants.
The earliest representatives of fungi to be classified were mushrooms. Early taxonomists observed that fungi were immobile and had rigid cell walls, and thus, determined that they were not animals. However, they were mistaken about fungi being immobile. Fungi are not immobile, and they respire like animals, needing oxygen to thrive while expelling carbon.
Fungi also differ from plants in terms of their cellular components and cell membrane composition. Additionally, mushrooms are only the fruiting body of the fungus, akin to an apple that spreads spores similar to how fruits spread seeds. Underneath the mushroom is the mycorrhiza, which is a mutual benefit symbiotic relationship of the mushroom's roots/body with the roots of nearby plants.
The classification of mushrooms as fungi instead of plants has implications for human health. As non-plant, non-animal organisms, mushrooms offer a unique set of health benefits that cannot be found in the traditional plant and animal food groups. For example, mushrooms have been associated with a decreased risk of stomach cancer and breast cancer.
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Mushrooms are associated with a decreased risk of stomach cancer
Mushrooms are not cruciferous vegetables, but they are associated with a decreased risk of stomach cancer. This conclusion is supported by a multicenter, hospital-based case-control study in Japan, which found that cruciferous vegetables and mushrooms may decrease the risk of gastrointestinal cancers. The study included 149 cases and 287 controls for stomach cancer, matched by age, sex, and residential area.
Further evidence comes from a Korean study that examined the dietary factors associated with stomach cancer. It found that participants with a high mushroom consumption (>75th percentile) had a 70% decreased risk of stomach cancer compared to those with low mushroom consumption (<25th percentile).
Mushrooms are rich in vitamins, minerals, and antioxidants, which may contribute to their cancer-fighting properties. For example, they are the highest dietary source of ergothioneine, a potent antioxidant and cellular protector.
Additionally, a systematic review and meta-analysis of observational studies published in 2021 found that higher mushroom consumption was associated with a lower risk of cancer overall. This analysis included 3900 gastric cancer cases and 7792 controls from 11 studies. The relative risk (RR) for the highest vs. lowest consumption categories was 0.82, with a 95% confidence interval (CI) of 0.71-0.95.
While the protective effects of mushrooms against stomach cancer are promising, more research is needed to confirm these findings and understand the underlying mechanisms.
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Cruciferous vegetables are nutrient-rich and high in fibre
Some common cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, spinach, cabbage, bok choy, and arugula. These vegetables are known for their health benefits, including potential anti-cancer properties and the ability to lower the risk of heart disease. Research suggests that a diet rich in cruciferous vegetables may help lower the rates of various cancers, including breast, pancreatic, bladder, lung, prostate, and colon cancer. Additionally, they may help counteract cancer-causing substances found in charred, cured, or barbecued fish or meats.
The fibre content in cruciferous vegetables is notable, with both soluble and insoluble fibre present. Fibre is well-known for its ability to promote regularity and keep you feeling fuller for longer, which can be beneficial for weight loss. Insoluble fibre specifically supports healthy gut bacteria and helps soften and bulk up stool. Furthermore, cruciferous vegetables are a good source of vitamin C, which boosts immunity and aids in wound healing.
While cruciferous vegetables are highly nutritious, it is important to note that cooking them can alter their nutritional content. Longer cooking times can reduce the levels of certain vitamins and antioxidants, so steaming or lightly cooking these vegetables may be preferable to retain their nutrients. Additionally, some individuals may experience increased gas and bloating when consuming cruciferous vegetables due to their high fibre content, so introducing them gradually into the diet can be helpful.
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Cruciferous vegetables are a large family of vegetables
The Cruciferae family is quite diverse, with 372 genera and 4,060 different species. Due to its large size, scientists have subdivided it, giving the Brassica members their own family. Brassica or cruciferous vegetables come in various shapes, sizes, and colours, making it seem like they have nothing in common. However, they are all nutrient-rich and high in fibre. Most Brassicas bear flowers with four petals that resemble a cross, and they are heavy feeders, requiring consistently moist, well-drained soil with a pH of 6.0 to 6.
Cruciferous vegetables are known for their health benefits, offering protection against cancer, as well as diabetes, kidney disease, cardiovascular disease, neurodegenerative disorders, and ocular disorders. They contain an enzyme called myrosinase, which converts glucosinolates into a variety of health-promoting compounds. Cooking cruciferous vegetables at high temperatures can break down this enzyme, reducing their nutritional benefits. However, preparing them with ground mustard seed can restore their nutritional value, as mustard seeds contain myrosinase.
Mushrooms, on the other hand, are not cruciferous vegetables, but they are classified as vegetables and belong to the kingdom of fungi. They are low in calories, fat, cholesterol, and sodium, while providing protein, B vitamins, selenium, and potassium. Mushrooms are also a source of vitamin D, which increases when they are exposed to light. Studies have shown that consuming mushrooms may decrease the risk of certain types of cancer, such as stomach cancer and breast cancer.
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Mushrooms are a good source of B vitamins
Lions mane mushrooms contain hericenones and erinacines, compounds that can cross the blood-brain barrier and stimulate the growth and repair of brain cells. Enoki mushrooms are a good source of niacin (vitamin B3) and antioxidants, while maitake mushrooms have a long history of medicinal use. Chanterelle mushrooms, with their distinctive trumpet-like shape and rich, earthy flavor, are another good source of vitamin D and dietary fiber. Morels, which grow in nutrient-rich soils, are a good source of copper, iron, manganese, zinc, vitamin D, folate (B9), and niacin (B3).
It is important to note that the vitamin content of mushrooms can vary depending on how they are cooked. Vitamins A, D, E, and K are fat-soluble, so they can be lost when mushrooms are fried in oil as they leach out into the oil in the pan. B vitamins, on the other hand, are water-soluble, so they are lost when mushrooms are boiled for long periods as they leach into the water. To retain the most vitamins and nutrients when cooking mushrooms, it is best to use short cooking times and as little liquid as possible.
Mushrooms are also associated with a decreased risk of certain types of cancer, including stomach, colorectal, prostate, and breast cancer. This may be due to their content of antioxidants, selenium, and choline, as well as their ability to stimulate the activity of immune cells and stop the growth and spread of tumor cells. However, more studies are needed to confirm these potential health benefits.
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Frequently asked questions
No, mushrooms are not cruciferous. They are classified as vegetables but are technically part of the kingdom called fungi. Cruciferous vegetables belong to the Cruciferae family, which includes vegetables like broccoli, cabbage, cauliflower, collards, and kale.
Some common cruciferous vegetables include broccoli, cabbage, brussels sprouts, bok choy, cauliflower, collards, and kale.
Cruciferous vegetables are known for their high nutrient content and potential health benefits. They are rich in phytonutrients and fiber and may offer protection against certain types of cancer, such as stomach and colorectal cancer.
Mushrooms are low in calories, fat, and cholesterol and are a good source of B vitamins like riboflavin and niacin. They also provide vitamin D, especially when exposed to light. Research suggests that mushroom consumption may be associated with a decreased risk of certain types of cancer, such as breast cancer and stomach cancer.
You can include a variety of cruciferous vegetables in your meals by adding them to recipes or eating them as side dishes. For example, you can sauté or roast broccoli, cabbage, or kale, or add them raw to salads or smoothies. These vegetables can be a nutritious and tasty addition to your diet.
