Sarah Brown
Mushrooms have been consumed and used as medicine for thousands of years. Ancient civilisations like the Greeks and Romans believed mushrooms imparted strength, while Chinese culture has long treasured them as a health food. Modern science has revealed that mushrooms contain a variety of essential vitamins and minerals, including vitamin D, selenium, potassium, and vitamin B6, which have been linked to a range of health benefits. In addition, mushrooms contain non-nutritive substances such as polysaccharides, indoles, polyphenols, and carotenoids, which have been shown to have antioxidant, anti-inflammatory, and anticancer effects. With over 100 medicinal functions produced by mushrooms, it is no wonder that they are the subject of ongoing research into their pharmaceutical potential.
| Characteristics | Values |
|---|---|
| Medicinal properties | Anti-inflammatory, antioxidant, anticancer, antidiabetic, antiallergic, immunomodulating, cardiovascular protection, anticholesterolemic, antiviral, antibacterial, antiparasitic, antifungal, detoxification, neurotropic, neuroprotective, hepatoprotective, antiproliferative, immune-boosting |
| Nutritional value | Low calories, low carbohydrates, low fat, low sodium, cholesterol-free, high potassium, high selenium, high vitamin D, high vitamin B6, high protein, high fiber, zinc |
| Culinary attributes | Unique flavor, umami, delicate flavor, meaty texture |
| Pharmaceutical potential | Over 100 medicinal functions, bioactive compounds, polysaccharides, indoles, polyphenols, carotenoids, triterpenes, ganoderic acids, phenols, amino acids, lignin, vitamins, nucleosides, nucleotides, sterols, steroids, unsaturated fatty acids, inorganic ions |
| Traditional use | Ancient Greeks believed they provided strength to warriors, Romans called them "Food of the Gods", Chinese culture considers them an "elixir of life", folk medicine |
| Other properties | Psychoactive, hallucinogenic, bioluminescent, insect-repelling, insect-killing |
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What You'll Learn
Mushrooms are a good source of vitamin D
Mushrooms are a type of fungus, often referred to as the fruit" of a plant. They do not produce seeds but instead release spores that form under their caps. While truffles are also a type of fungus, they differ from mushrooms in appearance and growth, lacking stems and growing underground attached to tree roots.
Vitamin D is naturally produced in mushrooms exposed to UV light or sunlight. This process involves a substance in mushrooms called ergosterol, which produces vitamin D2, a form found only in plants. Vitamin D2 is also added to fortified foods and supplements. The amount of vitamin D in mushrooms varies depending on their exposure to UV light.
Mushrooms that have been treated with UV light may be labelled as "UV-treated" or "rich in vitamin D", indicating their enhanced vitamin D content. These mushrooms are typically reserved for restaurant dishes due to their higher price point.
To obtain the recommended daily amount of vitamin D from mushrooms, slicing and exposing three mushrooms or one portabella mushroom to sunlight for at least 15 minutes is sufficient. Maitake mushrooms are another excellent source of vitamin D, providing the recommended intake in just over one cup without the need for sun exposure.
Vitamin D plays a crucial role in cell growth, immune function enhancement, and inflammation reduction. It works in conjunction with other nutrients like selenium and vitamin B6, found in mushrooms, to support a healthy immune system.
In summary, mushrooms are a valuable source of vitamin D, offering health benefits that contribute to bone strength and immune system maintenance. Their ability to produce vitamin D through exposure to UV light or sunlight sets them apart from other produce in this respect.
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They can help lower cholesterol
Mushrooms have been consumed for their medicinal properties for thousands of years. Ancient civilisations, including the ancient Greeks, Romans, and Chinese, all treasured mushrooms for their health benefits. In modern times, they are a popular food choice due to their low-calorie, low-cholesterol, and high-nutrient content.
Mushrooms are the only produce that contains vitamin D, which is essential for bone health and immune function. Vitamin D is typically obtained through supplements, sunshine, or animal-based foods, but mushrooms exposed to UV light or sunlight are an excellent plant-based source of this vital nutrient.
In addition to their vitamin D content, mushrooms are also a good source of selenium, potassium, riboflavin, niacin, vitamin B6, proteins, and fiber. These nutrients work together to support a healthy immune system by preventing cell damage, boosting immune function, and reducing inflammation.
One of the key medicinal properties of mushrooms is their ability to help lower cholesterol levels. Shiitake mushrooms, in particular, have been found to inhibit the production and absorption of cholesterol, thereby reducing overall cholesterol levels in the blood. This makes mushrooms an excellent substitute for red meat, which tends to be high in cholesterol and saturated fat.
The consumption of mushrooms has been linked to a reduced risk of mild cognitive impairment (MCI), which is often a precursor to Alzheimer's disease. In a study conducted in Singapore, participants who included just one cup of mushrooms in their weekly diet experienced some cognitive benefits, with those consuming more than two cups per week showing a 50% lower risk of developing MCI.
Overall, mushrooms are a valuable food source with a wide range of medicinal properties, including their ability to lower cholesterol levels, boost immune function, and support cognitive health.
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They are packed with essential vitamins and minerals
Mushrooms are packed with essential vitamins and minerals, making them an excellent addition to your diet. They are a rich source of potassium, a nutrient that helps to reduce the negative impact of sodium on the body. Potassium also helps to lower tension in blood vessels, which can help to reduce blood pressure.
Mushrooms are one of the only types of produce that contain vitamin D, which is essential for bone health and immune function. Vitamin D helps your body absorb calcium, aiding in the maintenance and development of strong bones. Vitamin D also assists with cell growth and reduces inflammation. Vitamin D is typically obtained through supplements or sunshine, but mushrooms exposed to UV light or sunlight can be a good dietary source of this nutrient.
Mushrooms also contain vitamin B6, which helps the body form red blood cells, proteins, and DNA. Additionally, they are a source of selenium, which helps the body produce antioxidant enzymes to prevent cell damage. Selenium also supports the immune system, as do the polysaccharides found in mushrooms, which pass through the stomach unchanged and encourage the growth of healthy bacteria in the colon.
The ancient Greeks believed that mushrooms provided strength to warriors in battle, and the Romans considered them the "Food of the Gods." Today, they are valued for their culinary and medicinal properties, offering a rich source of essential vitamins and minerals that contribute to overall health and well-being.
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They have been used in traditional medicine for thousands of years
Mushrooms have been consumed and used as medicine for thousands of years. Ancient civilisations like the Greeks and Romans believed mushrooms imparted strength to warriors and were the "Food of the Gods", respectively. Chinese culture, in particular, has treasured mushrooms as a health food and an "elixir of life".
In traditional medicine, mushrooms have been used to maintain health and prevent and treat diseases. They have been prized for their immunomodulatory and antineoplastic properties. In the last decade, interest in the pharmaceutical potential of mushrooms has increased rapidly. Over 100 medicinal functions are produced by mushrooms and fungi, including antioxidant, anticancer, antidiabetic, antiallergic, immunomodulating, cardiovascular protection, anticholesterolemic, antiviral, antibacterial, antiparasitic, antifungal, and detoxification properties.
Mushrooms are the only produce that is a source of vitamin D. They are also a good source of selenium, vitamin B6, and potassium. Selenium helps the body make antioxidant enzymes to prevent cell damage, vitamin D assists with cell growth and boosts immune function, and vitamin B6 helps the body form red blood cells, proteins, and DNA. Mushrooms are also rich in polysaccharides, which stimulate the growth of healthy bacteria in the gut.
Some specific types of mushrooms and their medicinal uses include reishi, which is one of the oldest medicinal mushrooms used in Asian regions, and Antrodia cinnamomea, which is a popular medicinal mushroom in Taiwan used to treat liver disorders resulting from alcohol intake.
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They are a good meat substitute
Mushrooms are a great meat substitute, especially for those looking to reduce their meat consumption. They are low in calories, fat, cholesterol, and carbohydrates, making them a healthier alternative to meat. Additionally, they are a good source of vitamins and minerals, including selenium, zinc, vitamin B1, B2, B5, B6, and B12, as well as vitamin D if exposed to sunlight.
Mushrooms are versatile and can be used in a variety of dishes to replace meat. They are especially good in sauces, stews, and pizzas, where they can add a "'meaty'" texture and flavour. For example, cremini mushrooms can be used as a beef substitute in pasta sauce, pizza, and thick, saucy stews. When combined with lentils, they can also replace ground beef in dishes like shepherd's pie, meatballs, and meatloaf. White button mushrooms, which are widely available in grocery stores, are mild in flavour and can be seasoned to taste like almost anything, making them a versatile meat substitute.
Portobello mushrooms are another popular choice for sandwiches and burgers, while king oyster mushrooms can be sliced and seared like scallops or shredded and used in tacos, nachos, or burritos. For those craving chicken, "chicken of the woods" mushrooms are a great substitute, especially when cooked in veggie stock with traditional chicken seasonings like onion powder, garlic powder, thyme, sage, and paprika.
While mushrooms are not a one-to-one protein replacement for meat, they can be combined with other plant-based protein sources like beans, tempeh, tofu, or seitan to create a balanced meal. They are also known for their high anti-inflammatory antioxidant content and can add an umami flavour to dishes, making them a tasty and satisfying meat alternative.
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Frequently asked questions
Yes, mushrooms have been used as medicine for thousands of years. They contain polysaccharides, indoles, polyphenols, and carotenoids, which have been shown to have antioxidant, anti-inflammatory, and anticancer effects.
Mushrooms are a rich source of potassium, selenium, vitamin D, vitamin B6, and fiber. They are also low in calories, fat, and sodium, making them a healthy addition to any diet.
Mushrooms are the only produce that is a source of vitamin D. Mushrooms exposed to UV light or sunlight can increase their vitamin D content. Slicing and exposing three mushrooms to sunlight for 15 minutes can provide the recommended daily amount.
Yes, mushrooms like reishi, maitake, and lion's mane are known for their medicinal properties, including immune-boosting, anti-inflammatory, and antioxidant effects. Shiitake mushrooms are also beneficial for lowering cholesterol levels.
Yes, it is important to note that only certain mushrooms have medicinal properties, and consuming the wrong type of mushroom can be dangerous. It is generally not recommended to source mushrooms from the wild, as many varieties are poisonous and hard to distinguish from edible varieties.
