Sarah Brown
Mushrooms are a fungus that most Americans eat, with the average American consuming approximately three pounds of mushrooms a year. They are a good source of vitamins, minerals, and protein, and are cholesterol-free. Mushrooms are also rich in ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Research suggests that a compound in mushrooms called eritadenine may be linked to lower cholesterol values. Shiitake mushrooms, which are the best choice for vitamin B6, are known to be high in eritadenine. Other varieties of mushrooms, such as oyster mushrooms, have also been found to reduce cholesterol levels.
| Characteristics | Values |
|---|---|
| Are mushrooms good for cholesterol? | Research suggests that mushrooms may help lower cholesterol levels. |
| How do mushrooms help with cholesterol? | Mushrooms contain a compound called ergothioneine, which is linked to lower triglyceride levels and may help prevent the formation of arterial plaque. They also contain beta-glucans, which can help reduce cholesterol absorption in the body. |
| What types of mushrooms are good for cholesterol? | King oyster, maitake, oyster, and shiitake mushrooms have the highest ergothioneine content. |
| How much mushrooms should be consumed to lower cholesterol? | Consuming 18 grams of mushrooms (about two medium mushrooms) per day may help lower cholesterol levels. |
| Are there any side effects or precautions? | Some mushroom varieties may not contain the beneficial compound eritadenine, which is found in shiitake mushrooms. Wild mushrooms should be avoided unless identified as safe by an expert. |
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What You'll Learn
Mushrooms are a good source of vitamin D
Mushrooms are part of the Fungi kingdom, which makes them very different from plants and animals, despite being considered vegetables from a culinary perspective. When commonly consumed mushroom species are exposed to ultraviolet (UV) radiation, such as sunlight or a UV lamp, they can produce nutritionally significant amounts of vitamin D. The most common form of vitamin D found in mushrooms is vitamin D2, with smaller amounts of vitamins D3 and D4. While vitamin D2 is less effective than vitamin D3, it still helps raise blood levels of vitamin D.
The amount of vitamin D2 generated in mushrooms depends on several factors, including the type and orientation of the mushrooms, whether they are sliced or whole, the distance from the UV source, the size of the mushroom, and the duration of exposure. Commercially grown mushrooms are often cultivated in the dark and have lower vitamin D2 levels, but some are treated with UV light to enhance their vitamin D content. For example, exposing white button, portabella, or cremini mushrooms to UV light or sunlight can significantly increase their vitamin D content.
In addition to being a good source of vitamin D, mushrooms offer other health benefits, especially for heart health. They contain ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage and is linked to lower triglyceride levels. Mushrooms also contain beta-glucan, a type of soluble fiber that forms a gel-like substance in the gastrointestinal tract, trapping cholesterol and preventing its absorption by the body. Research suggests that eating just 18 grams of mushrooms daily may lower the risk of cancer by up to 45%.
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Mushrooms may help lower cholesterol
Mushrooms are a good source of fibre and polyphenols, which help support a healthy gut microbiome. They are also rich in protein and contain a wide array of micronutrients, including vitamins B6 and B12. Mushrooms are one of the few vegan sources of vitamin B12 and are the only produce that contains vitamin D.
Mushrooms are also a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They contain two types of fibre: insoluble and soluble. Soluble fibre, such as beta-glucan, may have unique heart health benefits. Beta-glucan forms a gel-like substance in the GI tract, which "traps" cholesterol and prevents it from being absorbed by the body during digestion.
Research suggests a possible relationship between a compound in mushrooms called eritadenine and lower cholesterol values. However, this research is still ongoing and needs to be evaluated in human subjects. The studies use shiitake mushrooms because they are known to be high in eritadenine.
A review of eight clinical trials published in 2020 found that oyster mushrooms improved blood sugar control and reduced cholesterol and triglyceride levels. However, the review's authors warn that the risk of bias in the studies was "high or unclear".
Overall, mushrooms are a healthy addition to the diet and may help lower cholesterol levels, but more research is needed to confirm this effect in humans.
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Mushrooms are a good meat substitute
Mushrooms are low in calories, fat, carbohydrates, and sodium, making them a healthier alternative to meat. They can be used to replace meat in a variety of dishes, such as tacos, burritos, burgers, meatballs, and pasta sauce, without compromising on taste and texture. Their ability to absorb other flavours makes them very versatile, and they can be seasoned and prepared in a variety of ways to mimic the taste and texture of meat.
While mushrooms are not a high-protein food, they can be combined with other plant-based protein sources, such as beans, tempeh, tofu, or seitan, to create a balanced meal. This makes them a good option for those looking to reduce their meat consumption or adopt a more plant-based diet.
Additionally, mushrooms are a sustainable and cost-effective food choice. They have a long shelf life and can be purchased at most grocery stores, making them easily accessible and convenient for incorporating into meals.
Overall, mushrooms are a nutritious and flavourful meat substitute that can enhance the health profile of a dish while maintaining a satisfying eating experience.
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Mushrooms are a source of ergothioneine
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. The king oyster, maitake, oyster, and shiitake varieties are some of the types with the highest ergothioneine content. Ergothioneine is linked to lower triglyceride levels and may help prevent the formation of arterial plaque, a key contributor to heart disease.
The concentration of ergothioneine in mushrooms varies depending on the species and growing conditions. For example, the waste culture medium of the mushroom Flammulina velutipes contains 1.7 times more ergothioneine than its fruiting body. Additionally, growing methods can influence ergothioneine levels; adding histidine to compost increases the ergothioneine content in the fruiting bodies of the mushroom Agaricus bisporus.
Ergothioneine is present in both the plant and animal kingdoms, and its concentration in human and mammalian tissues has been estimated to be 1-2 mM. It accumulates in human erythrocytes, bone marrow, liver, kidney, seminal fluid, and eyes, and is acquired exclusively through dietary sources. While the physiological role of ergothioneine in vivo is still being researched, it is sold as a dietary supplement and has been linked to various health benefits.
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Mushrooms are rich in protein and micronutrients
Mushrooms are a rich source of protein and micronutrients. They are a type of fungus, often used in cooking for their savoury flavour and meaty texture. They are low in calories, fat, sodium and are a good source of dietary fibre.
Mushrooms contain all the B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins help the body to form red blood cells, proteins and DNA. Shiitake mushrooms are an especially good source of vitamin B6.
Mushrooms are also a source of vitamin D, which is important for maintaining healthy bones and preventing heart-related problems. They are the only produce that contains vitamin D, and their levels of this vitamin can be increased by exposing them to UV light or sunlight.
Mushrooms are also a good source of selenium, which can help to prevent cell damage, and they contain choline, an antioxidant that may help to reduce the risk of some types of cancer.
In addition, mushrooms contain soluble fibre, which forms a gel-like substance in the GI tract. This substance 'traps' cholesterol and triglycerides, preventing them from being absorbed by the body. This process helps to lower blood cholesterol levels.
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Frequently asked questions
Yes, mushrooms are cholesterol-free and can help lower blood cholesterol levels.
Mushrooms contain beta-glucans, a type of soluble fiber that forms a gel-like substance in the GI tract, trapping cholesterol and preventing its absorption by the body.
Mushrooms are a good source of fiber and polyphenols, which support a healthy gut microbiome. They are also low in energy, fat-free, and very low in sodium.
Shiitake mushrooms have been the subject of much of the research on mushrooms and cholesterol due to their high eritadenine content, which is linked to lower cholesterol values. However, other varieties such as oyster mushrooms have also been found to reduce cholesterol levels.
While there is no specific amount recommended, simply adding mushrooms to your recipes can help reduce your total cholesterol intake. Replacing meat with mushrooms or beans in recipes can greatly reduce your consumption of cholesterol.
