Emma Wilson
Mushrooms are a fungus that can be added to a variety of dishes. They are nutrient-dense, low in calories, and packed with vitamins and minerals. They are one of the few non-animal sources of vitamin D and also contain B vitamins, selenium, and copper. Mushrooms have been found to have numerous health benefits, including reducing the risk of cancer, supporting heart health, improving gut health, and lowering blood pressure. They can also be used as a substitute for meat in recipes, making them a versatile and healthy addition to any diet.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Cholesterol | Low |
| Sodium | Low |
| Vitamins | B2, B3, B5, B6, B9, D, and more |
| Minerals | Selenium, Copper, Calcium, Potassium, Zinc |
| Antioxidants | Selenium, Ergothioneine |
| Amino acids | Ergothioneine |
| Fiber | Polysaccharides, Beta-glucans |
| Cancer prevention | May lower risk by up to 45% |
| Brain health | May protect against neurological damage and promote nerve growth |
| Heart health | May help prevent plaque buildup, lower blood pressure |
| Gut health | Promotes growth of "good" bacteria, improves insulin resistance |
| Allergies | May cause allergies, do not consume wild mushrooms |
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What You'll Learn
Mushrooms are a good source of vitamins and minerals
Mushrooms are also a source of B vitamins, including folate (vitamin B9), which are essential for cell growth and the health of hair, skin, and nails. They contain copper, a mineral that helps form red blood cells and keep bones and nerves healthy. Mushrooms are one of the best sources of selenium, which helps the body make antioxidants to prevent cell damage.
White button, portabella, and cremini mushrooms are good sources of vitamin D, especially after exposure to UV light or sunlight. To get the recommended daily amount, slice three mushrooms and expose them to sunlight for 15 minutes. Maitake mushrooms are another good option, providing the same amount of vitamin D without sun exposure.
Shiitake mushrooms, in particular, are a good source of vitamin B6 and help to keep cholesterol levels low. They contain compounds that inhibit cholesterol production and absorption, and lower overall cholesterol in the blood.
In addition to their vitamin and mineral content, mushrooms are low in calories, cholesterol, and sodium, making them a healthy and tasty addition to meals. They can be used as a meat substitute, adding flavour without the extra fat and calories.
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They are low in calories, cholesterol and sodium
Mushrooms are low in calories, making them a great option for those watching their weight. They are also low in cholesterol and sodium, which can help to reduce the risk of heart disease and improve heart health.
Mushrooms are a good substitute for meat in many dishes due to their umami taste, and they can be used to replace higher-calorie, higher-cholesterol, and higher-sodium ingredients like red meat. For example, swapping half the meat for mushrooms in a traditional ground beef recipe can maintain flavour while reducing sodium intake by 25%. This makes mushrooms an excellent, tasty option for those looking to reduce their calorie, cholesterol, and sodium intake.
Mushrooms are also a good source of potassium, which is known to reduce the negative impact of sodium on the body and lessen tension in blood vessels, helping to lower blood pressure. They are also rich in antioxidants, which can help to prevent cell damage, and they contain B vitamins, which are essential for cell growth and the formation of hair, skin, and nails.
With their low-calorie, low-cholesterol, and low-sodium content, mushrooms are a versatile and tasty addition to any diet, offering a range of health benefits.
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Mushrooms can help lower the risk of cancer
Mushrooms are a nutritious food with many health benefits. They are low in calories and sodium, and they are a good source of vitamins, minerals, and antioxidants. Research has found that eating mushrooms may also help lower the risk of cancer.
A review of 17 cancer studies from 1966 to 2020 found that consuming just 18 grams of mushrooms daily (about two medium mushrooms or 1/8 to 1/4 cup) may reduce the risk of cancer by up to 45%. The studies analyzed data from over 19,500 cancer patients and found a significant association between mushroom consumption and a reduced risk of cancer, specifically breast cancer.
Mushrooms are a rich source of ergothioneine, an amino acid and potent antioxidant that prevents or slows cellular damage. By replenishing antioxidants in the body, mushrooms may help protect against oxidative stress and lower the risk of cancer. Additionally, certain mushroom extracts, such as shiitake's lentinan, a type of beta glucan, have been found to stimulate the immune system and slow the growth of some cancer cells in laboratory studies.
While the research is promising, it is important to note that mushrooms are not a cure or preventative measure for cancer. They may be a beneficial component of a healthy diet, but more research is needed to fully understand their role in cancer care.
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They are good for heart health
Mushrooms are a good source of ergothioneine, an amino acid with antioxidant and anti-inflammatory properties. Ergothioneine is linked to lower triglyceride levels and may help prevent the formation of arterial plaque, a key contributor to heart disease. One study showed a direct link between ergothioneine intake and improved cardiovascular function. The study also suggested that higher ergothioneine plasma levels may indicate a lower risk of early death from cardiovascular disease.
Mushrooms are also a source of vitamin D, which is rare in plant foods. Vitamin D helps your body absorb calcium and is linked to lower blood pressure, thereby reducing the risk of heart disease. 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.
Additionally, mushrooms contain beta-glucan, a type of soluble fiber that forms a gel-like substance in the digestive tract. This gel traps cholesterol and triglycerides, preventing their absorption during digestion and helping to lower blood cholesterol levels.
Some studies have also identified proteins in oyster mushroom extract that should theoretically lower blood pressure. While the research is ongoing, mushrooms are a healthy addition to your diet and can support heart health by reducing cholesterol and blood pressure.
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Mushrooms are a natural source of fiber
Mushrooms are a fungus that has been consumed and used as medicine for thousands of years. They are a versatile, nutrient-dense food with a savory flavor and meaty texture. They are low in calories and fat, and contain modest amounts of fiber and various nutrients.
Mushrooms are an excellent source of dietary fiber, which has numerous health benefits. Dietary fiber can help manage several health conditions, including type 2 diabetes. It may also help reduce blood glucose levels and improve cardiovascular health by reducing blood pressure. The fiber in mushrooms also contributes to gut health by promoting the growth of beneficial microorganisms.
Mushroom fiber is structurally a carbohydrate polymer and is classified as soluble dietary fiber (SDF) and insoluble dietary fiber (IDF). Mushrooms contain new types of dietary fibers (DFs) that are suitable for various members of the population, including children and those with diabetes.
The fiber content in mushrooms varies depending on the species. For example, the DFs from P. eryngii mushrooms increased acetic acid and propionic acid concentrations, while DFs from F. velutipes mushrooms increased the concentration of total short-chain fatty acids (SCFAs), acetic acid, propionic acid, and butyric acid.
Mushrooms can be easily incorporated into meals by adding them to pizzas, pastas, soups, stir-fries, or egg dishes. They are a flavorful and healthy addition to any diet.
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Frequently asked questions
Yes, mushrooms are good for you. They are low in calories, cholesterol and sodium and are a good source of vitamins and minerals.
Mushrooms are a good source of vitamin B2, B3, B5, B6, B9 (folate), vitamin D, copper, selenium, calcium, potassium and zinc.
Mushrooms that have been exposed to UV light or sunlight have increased vitamin D amounts. Leaving mushrooms out on the counter in direct sunlight for 15-20 minutes may result in levels of vitamin D2 as high as 10mcg per 100g of fresh mushrooms.
Mushrooms are associated with lower cholesterol and blood pressure levels, reduced inflammation, improved insulin resistance and gut health, and cancer prevention.
Mushrooms bought from grocery stores are generally safe for consumption unless you have a mushroom or mould allergy. Eating wild mushrooms can be risky as some may be poisonous. Magic mushrooms are also illegal to possess in the UK.
