Sarah Brown
Mushrooms are a fungus that has been consumed by humans for thousands of years, often for their medicinal properties. Today, they are a popular ingredient in cooking due to their rich, savoury flavour and versatility. They are also highly nutritious, offering a range of health benefits, from boosting the immune system to potentially reducing the risk of serious diseases. Mushrooms are also known as magic mushrooms when they contain the hallucinogenic drug psilocybin, which has been the subject of research for its potential therapeutic benefits in treating mental health conditions.
| Characteristics | Values |
|---|---|
| Nutritional value | Low in calories, fat, sodium, and cholesterol. Rich in potassium, fiber, protein, and antioxidants. |
| Vitamins | Good source of vitamin D, vitamin B6, and ergothioneine. |
| Minerals | Contains selenium and zinc. |
| Health benefits | May lower the risk of cancer, heart disease, Alzheimer's, diabetes, and hypertension. May improve gut health, boost the immune system, and lower blood pressure and cholesterol. |
| Culinary uses | Can be cooked in various ways, such as simmering, sautéing, grilling, or baking. Can be added to dishes like pizza, salads, pasta sauce, or sandwiches. |
| Therapeutic benefits | May be useful in treating mental health conditions such as depression, anxiety, addiction, and PTSD. |
| Legal status | Illegal in most of the U.S. but decriminalized in a few cities. |
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What You'll Learn
Mushrooms are a good source of vitamin D
Mushrooms are part of the Fungi kingdom, biologically distinct from plants and animals, despite their culinary classification as vegetables. This unique biological nature allows mushrooms to synthesize vitamin D when exposed to UV light, similar to humans. While vitamin D3 is the most common form in animal foods, mushrooms predominantly produce vitamin D2, which is still beneficial in raising blood levels of vitamin D.
The vitamin D content in mushrooms depends on various factors, including the type and orientation of the mushrooms, whether they are sliced or whole, their distance from the UV source, their size, and the duration of exposure. For example, button mushrooms exposed to UV radiation showed an increase in vitamin D2 content with longer exposure times. White button, portabella, and cremini mushrooms are particularly effective at boosting their vitamin D content when exposed to UV light or sunlight.
Consuming mushrooms is an excellent way to increase your vitamin D intake. Vitamin D plays a crucial role in maintaining and building strong bones by helping your body absorb calcium. It also assists with cell growth, boosts immune function, and reduces inflammation. Including mushrooms in your diet can help prevent vitamin D deficiency and promote overall health.
In addition to their vitamin D content, mushrooms offer other health benefits. They are low in calories, sodium, and cholesterol, making them a healthy substitute for red meat. Mushrooms are also a good source of potassium, which helps to reduce the negative impact of sodium on blood pressure. Furthermore, mushrooms contain selenium, vitamin B6, and antioxidants, contributing to a healthy immune system and overall well-being.
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They can help with weight loss
Mushrooms are a nutritious and healthy food that can be incorporated into a balanced diet to support weight loss. They are low in calories and fat, and they are a good source of protein and fibre, making them a satisfying and filling meat substitute.
Research has shown that those who followed a "mushroom diet" and replaced meat with mushrooms experienced significant weight loss, a lower BMI, and reduced waist circumference compared to those who ate meat. This is because mushrooms are low in calories, fat, and sodium, and high in fibre, vitamins, and minerals, which can aid digestion and overall gut health.
In particular, mushrooms are a good source of B vitamins, vitamin D, and zinc, which help break down stored body fat. They also contain ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Vitamin D is important for maintaining strong bones, boosting immune function, and reducing inflammation.
Additionally, mushrooms can help regulate cholesterol levels. For example, shiitake mushrooms contain compounds that inhibit the production and absorption of cholesterol, lowering overall cholesterol levels in the blood.
Some functional mushrooms, such as reishi and cordyceps, may also positively impact weight loss efforts by reducing stress-related cravings, improving energy levels, and supporting metabolic function.
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They may reduce the risk of cancer
Mushrooms are a fungus that has been consumed by humans for thousands of years. They are a versatile ingredient, adding a savoury, umami flavour to dishes. They are nutrient-dense and low in calories, fat, cholesterol and sodium, making them a healthy addition to any diet.
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. A review of 17 cancer studies from 1966 to 2020 showed that eating just 18 grams of mushrooms (approximately two medium mushrooms or 1/8 of a cup) a day may lower your risk of cancer by up to 45%.
Mushrooms are also a good source of vitamin D, which is important for bone and immune health. Vitamin D helps the body absorb calcium to maintain and build strong bones. Mushrooms exposed to UV light or sunlight can increase their vitamin D content. White button, portabella and cremini mushrooms provide the most vitamin D after exposure to UV light or sunlight.
In addition, mushrooms contain selenium, which helps the body make antioxidant enzymes to prevent cell damage, and vitamin B6, which helps the body form red blood cells, proteins and DNA. Shiitake mushrooms are a good source of vitamin B6.
Research has also shown that mushrooms can help to keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block its absorption and lower the overall amount of cholesterol in the blood.
Overall, mushrooms are a healthy food that may offer protection against cancer and other serious health conditions.
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They are rich in potassium
Mushrooms are a good source of potassium, a nutrient that can reduce the negative impact of sodium on the body. Potassium also helps to reduce tension in blood vessels, which may help lower blood pressure. This makes mushrooms an excellent substitute for red meat, as they are low in sodium and cholesterol while also being low in calories.
The average American eats approximately three pounds of mushrooms a year, and there are many ways to incorporate them into your diet. Mushrooms can be cooked with garlic and butter as a side dish, or added to pasta sauce, pizza, or cooked beef, chicken, or turkey. They can also be sprinkled raw over meals to add texture and flavour.
When preparing mushrooms, it is best to avoid submerging them in water, as they can become waterlogged. Instead, they should be quickly rinsed to remove any visible dirt, or brushed with a damp cloth or scrub brush.
Mushrooms can be cooked in a variety of ways, including simmering in a pot of water for five minutes, sautéing in a hot skillet with olive oil, or grilling or baking larger varieties like portabellas for sandwiches and "burgers".
In addition to being rich in potassium, mushrooms also contain selenium, vitamin D, and vitamin B6, which help to maintain a healthy immune system. They are also a good source of fiber, protein, and antioxidants, which may help to reduce the risk of developing serious health conditions such as Alzheimer's, heart disease, cancer, and diabetes.
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They may help treat mental health conditions
Mushrooms have been used for medicinal purposes for thousands of years. In Central America, for example, Aztec and Mazateca cultures believed that mushrooms had divine properties and used them during coronations and other important events until at least the 1500s.
Today, mushrooms are known to be nutrient-dense and low in calories. They are also a good source of vitamin D, which is important for bone and immune health.
Psilocybin mushrooms, also known as "magic mushrooms" or "shrooms", contain the drug psilocybin, which produces hallucinogenic and other mind-altering effects. Research shows that psilocybin mushrooms have many benefits for physical and mental health.
Psilocybin therapy has been designated as a "breakthrough therapy" by the FDA for the treatment of depression. Researchers have also found that psilocybin therapy can significantly improve abstinence from smoking, as well as reduce drinking and heavy drinking. Psilocybin may also increase the brain's ability to create new emotional and information pathways.
Psilocybin mushrooms could also be useful in treating psychiatric and behavioral conditions, such as anxiety, PTSD, and addiction. For example, researchers in Alabama are currently conducting trials for psilocybin therapy on cocaine addiction.
However, it is important to note that psilocybin mushrooms are still illegal in most of the U.S., both medically and recreationally. They are also a Schedule I drug according to the Drug Enforcement Administration, meaning they are considered to have "no currently accepted medical use and a high potential for abuse". While there is advocacy to decriminalize psilocybin mushrooms, more research is needed to confirm their therapeutic benefits and understand the range of medical effects.
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