John Miller
Mushrooms are a unique food source, distinct from plant and animal foods, and are generally considered healthful. They are low in energy, fat-free, cholesterol-free, and very low in sodium. They are also a good source of fibre, protein, polyphenols, and various vitamins and minerals. Research has shown that mushrooms may lower cholesterol levels, improve heart health, and reduce the risk of cancer and cognitive impairment. However, the majority of the research on the health benefits of mushrooms has been rated as poor due to issues with study methodology and reporting.
| Characteristics | Values |
|---|---|
| Cholesterol-lowering compounds | Ergothioneine, Beta-glucans, Lovastatin, Eritadenine |
| Types of mushrooms | Shiitake, Oyster, Maitake, King Oyster, Golden, White Button, Cremini, Portabella |
| Cardiometabolic health benefits | Lower blood triglycerides, Lower hs-CRP, Lower blood pressure |
| Other health benefits | Cancer prevention, Improved immune system, Reduced risk of mild cognitive impairment (MCI), Source of vitamin D, B vitamins, Selenium |
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What You'll Learn
Shiitake mushrooms lower cholesterol
Mushrooms are a unique food source, distinct from plant and animal foods, and are generally considered healthful. They are low in energy, fat-free, cholesterol-free, and very low in sodium. They are also a good source of selenium, potassium, and B vitamins.
Shiitake mushrooms, in particular, are known to help keep cholesterol levels low. They are the third most popular mushroom in the world and are native to the mountain regions of Japan, Korea, and China. They have a rich, earthy flavor and a distinctive taste best described as meaty. These mushrooms have large caps, measuring 2 to 5 inches wide, and they vary in color from light to chocolate brown, providing an attractive contrast with their pale cream underside.
Shiitake mushrooms contain eritadenine, a compound known to reduce cholesterol levels in the blood. They also contain beta-glucans that reduce inflammation and help prevent the intestines from absorbing cholesterol. Beta-glucan is a type of soluble fiber found in mushrooms that forms a gel-like substance in the GI tract. The gel “traps” cholesterol and triglycerides, which prevents them from being absorbed by the body during digestion. This process, in turn, helps lower blood cholesterol levels.
Shiitake mushrooms are also a good source of vitamin B6, which helps the body form red blood cells, proteins, and DNA. They are low in calories and contain many vitamins, minerals, and bioactive plant compounds. They also contain lentinans and other beta-glucans, which are compounds that protect against cell damage, help the immune system, and boost white blood cell production for fighting off microbes. Polysaccharides also have anti-inflammatory properties.
Shiitake mushrooms can be found fresh or dried in supermarkets, farmers' markets, or specialty grocers. Before cooking, dried shiitake mushrooms should be soaked in hot water to soften them.
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Mushrooms are low in sodium
Mushrooms are naturally low in sodium, with just five milligrams of sodium in a cup of white button mushrooms. They offer a savoury flavour that reduces the need for added salt, helping to keep your blood pressure low.
Sodium and high blood pressure often go hand in hand. Sodium causes the body to retain excess fluid, which can increase blood pressure. Mushrooms are a great substitute for red meat, minimising calories, fat and cholesterol while maximising flavour. In fact, a study from the Culinary Institute of America and UC Davis found that swapping half the meat for mushrooms in a traditional ground beef recipe can maintain flavour while reducing sodium intake by 25%.
Mushrooms are also a good source of fibre and polyphenols, which help support a healthy gut microbiome. They are rich in protein and contain a vast array of micronutrients, including vitamin D, which is rare in food. Mushrooms produce vitamin D in response to sunlight, just like humans do. They are one of the few vegan sources of vitamin B12, which is the active corrinoid produced in cultivated white button mushrooms.
Research shows that shiitake mushrooms, in particular, help to keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block cholesterol from being absorbed, and lower overall cholesterol in the blood. Mushrooms also contain bioactive compounds, which may elicit health benefits. While the concentrations of these compounds vary among mushroom species, the commonly consumed Agaricus bisporus mushroom includes appreciable amounts of beta-glucans, lovastatin, L-ergothioneine, ergosterol, and polyphenols. Beta-glucans and lovastatin are known for their cholesterol-lowering properties, which may reduce the risk of developing cardiovascular disease.
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Mushrooms are a good source of fibre
Research has shown that shiitake mushrooms, in particular, help to keep cholesterol levels low. They contain compounds that inhibit cholesterol production, block its absorption, and lower overall cholesterol in the blood. The compound eritadenine, found in shiitake mushrooms, is thought to be responsible for their cholesterol-lowering effects. However, it is unclear if other mushroom varieties contain this compound.
Mushrooms are also a good source of other nutrients, including selenium, potassium, and B vitamins. They contain bioactive compounds, such as beta-glucans and lovastatin, which have cholesterol-lowering properties. These compounds may reduce the risk of developing cardiovascular disease.
In addition to their fibre content, mushrooms are a good source of protein and micronutrients. They are one of the few vegan sources of vitamin B12, which is typically found in animal products. Vitamin B12 is produced in cultivated white button mushrooms. Mushrooms also contain vitamin D, which is rare in food. They produce it in response to sunlight, similar to humans.
Overall, mushrooms are a nutritious food with potential health benefits, including improved heart health and lower cholesterol levels. By incorporating mushrooms into your diet, you can improve your fibre intake and potentially reduce your risk of cardiovascular disease.
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Mushrooms are a source of vitamin D
Vitamin D deficiency is associated with various heart-related problems, including coronary artery disease, heart failure, and atrial fibrillation. Mushrooms, particularly shiitake mushrooms, are a good source of vitamin D and can help lower cholesterol levels. Research suggests a possible relationship between a compound in shiitake mushrooms called eritadenine and lower cholesterol values. Shiitake mushrooms also contain compounds that inhibit cholesterol production and absorption, reducing overall cholesterol levels in the blood.
In addition to shiitake, other varieties such as golden, oyster, and white button mushrooms have been found to provide health benefits. Incorporating mushrooms into your diet can lower your risk of cancer and improve heart health by reducing cholesterol and blood pressure. Mushrooms are naturally low in sodium, which helps maintain healthy blood pressure levels.
Mushrooms also contain bioactive compounds, including beta-glucans, which are known for their cholesterol-lowering properties. Beta-glucans are a type of soluble fiber that forms a gel-like substance in the digestive tract, trapping cholesterol and preventing its absorption into the body.
Overall, mushrooms are a nutritious food with potential health benefits, including being a source of vitamin D and supporting heart health by lowering cholesterol levels.
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Mushrooms are a vegan source of vitamin B12
Mushrooms are a fantastic food source with many health benefits. They are low in energy, fat-free, cholesterol-free, and very low in sodium. They are also a great substitute for red meat, helping to reduce calories, fat, and cholesterol. Research has shown that shiitake mushrooms, in particular, help to keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block cholesterol absorption, and lower overall cholesterol in the blood.
Mushrooms are also a source of vitamin B12, which is great news for vegans as this vitamin is usually found in animal products. Vitamin B12 is one of the most difficult vitamins for vegans to obtain, as it is made in the gut of animals. However, shiitake mushrooms are one of the few mushrooms with elevated levels of B12. 50 grams of dried shiitake will meet your daily B12 requirements.
Other vegan-friendly foods with B12 include nori, a type of dry seaweed, and fortified foods such as coconut milk and soy milk. Nutritional yeast, a form of deactivated yeast, is also high in B12 and can be used in Italian dishes or to make plant-based cheese sauces.
While mushrooms are a great vegan source of B12, it is important to note that B12 levels vary across different varieties. For example, black trumpet, golden chanterelle, and shiitake mushrooms have been found to contain higher levels of B12, while oyster, porcini, and parasol mushrooms have lower or trace levels.
In addition to their cholesterol-lowering and B12-providing properties, mushrooms also have other health benefits. They are a good source of vitamin D, which is important for maintaining strong bones and boosting immune function. They also contain selenium, which helps the body produce antioxidant enzymes to prevent cell damage, and vitamin B6, which is involved in red blood cell formation, protein synthesis, and DNA production.
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Frequently asked questions
Yes, research suggests that mushrooms lower cholesterol levels. Mushrooms contain compounds that inhibit the production of cholesterol, block cholesterol from being absorbed, and lower overall cholesterol in the blood.
Shiitake mushrooms are known to be high in eritadenine, a compound that lowers cholesterol. Other types of mushrooms that are said to lower cholesterol include oyster, golden, and white button mushrooms.
Mushrooms are a unique food source that is generally considered healthful. They are low in energy, fat-free, cholesterol-free, and very low in sodium. They are also a good source of fiber and polyphenols, which help support a healthy gut microbiome. Mushrooms are also said to lower the risk of cancer and improve heart health.
