Laura Smith
Mushrooms are native to North America and Europe and are known for their delicate flavour and meaty texture. They are packed with essential vitamins, minerals, and antioxidants, and are low in calories, fat, and sodium. Mushrooms have been found to have many health benefits, from boosting the immune system to reducing the risk of cancer. They may also help with weight loss, lowering blood pressure, and improving cardiovascular health. Some research has also shown that certain types of mushrooms, such as lion's mane, may have additional benefits for brain health and reducing inflammation.
| Characteristics | Values |
|---|---|
| Calories | Low in calories |
| Vitamins | Source of vitamin D, vitamin B6, vitamin C, thiamine, riboflavin, and B12 |
| Minerals | Source of selenium, potassium, zinc, and calcium |
| Antioxidants | Contains ergothioneine and other compounds that prevent or slow cellular damage |
| Amino acids | Source of ergothioneine, an amino acid |
| Fiber | Rich in fiber, which may lower blood cholesterol levels and help with weight loss |
| Protein | Good source of protein |
| Sodium | Low in sodium |
| Immune system | Helps improve the efficiency of the immune system |
| Anti-inflammatory | Has anti-inflammatory properties that may help with obesity-related hypertension |
| Cancer prevention | May lower the risk of cancer, especially breast cancer |
| Cardiovascular health | May contribute to cardiovascular health and help lower blood pressure |
| Brain health | May have a positive impact on brain health and protect against neurological damage |
| Alzheimer's disease | May help protect against Alzheimer's disease |
| Diabetes | May help reduce the risk of type 2 diabetes |
| Cholesterol | May help lower blood cholesterol levels |
| Weight loss | May aid in weight loss when combined with exercise and healthy lifestyle habits |
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Cancer prevention
Mushrooms have been used in traditional Chinese medicine for hundreds of years to treat various illnesses. In recent times, they have been used as a complementary or alternative therapy to treat cancer and reduce its side effects.
Mushrooms contain biologically active polysaccharides in their fruit bodies or mycelia. The -glucans of mushrooms resemble bacterial cell walls and complex with complement on macrophages to activate an immune response, triggering the release of various cytokines that are active in tumour inhibition.
Shiitake mushrooms, for example, contain a beta glucan called lentinan, which may stimulate the immune system by triggering certain cells and proteins in the body to attack cancer cells. In laboratory studies, lentinan seems to slow the growth of some cancer cells. In a literature review of 12 studies, lentinan was found to work on the immune system and improve the quality of life of lung cancer patients.
Another example is maitake mushrooms, which are used in Japan and China to treat diabetes and hypertension. The maitake D-fraction is the bioactive extract that has been widely studied as an adjuvant therapy. It acts as a biologic response modifier, providing T-cell-dependent immune enhancement and activation that enhances antitumour effects. When used alongside chemotherapy for several different cancers, response rates increased from 12% to 28%, and chemotherapy side effects were reduced.
Inonotus obliquus (Chaga mushroom), which has been used to treat various cancers in Russia and most Baltic countries for many centuries, can induce apoptosis in human colon cancer (DLD-1) cells by preventing reactive oxygen species (ROS)-induced tissue damage.
While there is evidence that mushrooms can help prevent cancer, there is currently not enough evidence to say that any type of mushroom can prevent or cure cancer. Most studies on mushrooms have been conducted in Asia, so it is unclear whether people in other parts of the world will respond to mushrooms in the same way. More clinical research on mushrooms with anticancer potential is needed, especially with larger sample sizes and long-term follow-ups.
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Brain health
Mushrooms have been linked to a wide range of health benefits, including brain health. The Lion's Mane mushroom (Hericium erinaceus), in particular, has been the focus of many studies investigating its effects on brain function.
Lion's Mane has been shown to improve brain cell growth and memory in pre-clinical trials. It contains two special compounds, hericenones and erinacines, that can stimulate the growth of brain cells. It has also been found to protect against neuronal damage caused by amyloid-beta plaques, which are associated with Alzheimer's disease. A 2020 study found that daily supplementation with Lion's Mane improved symptoms of mild Alzheimer's. Furthermore, animal studies suggest that Lion's Mane may help reduce symptoms of anxiety and depression by improving the functioning of the hippocampus, the region of the brain responsible for processing memories and emotional responses.
Other varieties of mushrooms have also been studied for their potential brain health benefits. For example, Reishi mushrooms have been found to improve Alzheimer's symptoms by reducing beta-amyloid plaques, while Chaga mushrooms have been linked to improved learning and memory due to their ability to reduce oxidative stress in the brain. Cordyceps mushrooms have gained recognition for their potential brain-boosting effects, enhancing working memory and learning capacity.
In general, mushrooms contain bioactive compounds with antioxidant and anti-inflammatory properties, which can support overall brain health. They are also a source of B vitamins, which are essential for cell growth and formation, including brain cells. Additionally, mushrooms are a natural source of fiber, which promotes gut health, and a healthy gut has been linked to improved mental well-being and brain health.
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Weight loss
Mushrooms are a great food to incorporate into your diet if you're looking to lose weight. They are low in calories, fat, and carbohydrates, and are packed with dietary fibre, protein, vitamins, and minerals.
The fibre in mushrooms helps you feel full, reducing appetite and promoting fat loss. The protein in mushrooms also slows down digestion and absorption of glucose, helping to stabilise blood sugar levels. Mushrooms are also thought to be rich in antioxidants, which can aid in the treatment of metabolic syndrome.
Research suggests that a mushroom-rich diet can help you lose weight safely when combined with exercise and healthy lifestyle habits. In one study, people who substituted 20% of their meat consumption with mushrooms showed improved weight loss results.
Some specific types of mushrooms are also thought to help with weight loss. For example, Lion's Mane mushrooms have been studied for their role in fat metabolism and supporting healthy triglyceride levels. Reishi mushrooms are also thought to support weight loss by improving sleep quality and stress relief, which can impact hunger levels and fat retention. Cordyceps mushrooms can also help by improving energy levels and endurance during exercise, allowing you to maintain your calorie-burning activities with less downtime.
In addition to fresh mushrooms, mushroom supplements are also available, which can be a convenient way to incorporate mushrooms into your weight loss regimen.
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Lower blood pressure
Mushrooms are rich in vitamin D, which is essential for regulating blood pressure. They are also packed with amino acids and bioactive compounds that promote heart health. The bioactive compounds in edible mushrooms help to orchestrate the subtle symphony of cellular processes that contribute to lowering blood pressure. These compounds play a crucial role in maintaining ideal blood pressure levels by influencing factors such as arterial flexibility and plaque prevention.
Research has shown that consuming certain types of mushrooms can help lower blood pressure. For example, Reishi, Cordyceps, Shiitake, Maitake, Chaga, and Lion's Mane mushrooms are known for their heart-healthy antioxidants and anti-inflammatory properties, which can help relax blood vessels and improve cardiovascular health.
In a study involving spontaneously hypertensive rats (SHR), it was found that Maitake mushrooms significantly reduced blood pressure over an 8-week period. Additionally, Shiitake mushrooms, while not directly lowering blood pressure, were found to significantly lower plasma free cholesterol, triglyceride, and phospholipid levels.
Lentinus edodes, commonly known as Shiitake mushrooms, have also been studied for their blood pressure-lowering effects. In rats fed a high-fat diet, Shiitake mushrooms prevented fat deposition and lowered triglyceride levels. Furthermore, in a study by Zhang et al. (2009), the bio-active component 3,3,5,5-tetramethyl-4-piperidone (TMP) was extracted from M. androsaceus, a traditional Chinese edible-medicinal mushroom. TMP administration resulted in a significant reduction in blood pressure that lasted for 4 hours.
Consuming mushrooms can be a natural and food-based approach to managing blood pressure. However, it is important to note that more human studies are needed to confirm the direct impact of mushroom consumption on blood pressure in humans, as some existing studies have involved animal subjects or had potential biases.
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Immune system
Medicinal mushrooms have been used for thousands of years in traditional Chinese medicine to support immune health. Modern scientific research has validated the powerful immune-supportive properties of certain types of mushrooms. These mushrooms are rich in beta-glucans, polysaccharides, and other compounds that have been shown to support immune health.
Mushrooms contain β-(1,3 and 1,6) D-glucans, which are scientifically known as Biological Response Modifiers (BRM). Research has established that β-(1,3 and 1,6) D-glucans can trigger various immune responses and act as efficient, safe immunomodulating agents.
Mushrooms can help regulate the immune system and reduce inflammation. They contain macronutrients that support a healthy immune system, including selenium, which helps the body make antioxidant enzymes to prevent cell damage, and vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation. Maitake mushrooms are a good source of vitamin D, while shiitake mushrooms are a good source of vitamin B6, which helps the body form red blood cells, proteins, and DNA.
Medicinal mushrooms have also been used for hundreds of years, mainly in Asian countries, for the treatment of infections. More recently, they have also been used in the treatment of pulmonary diseases and cancer. In Japan and China, medicinal mushrooms have been approved as adjuncts to standard cancer treatments for more than 30 years. Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
It's important to note that not all mushrooms are safe for consumption, and some may have side effects or interactions with medications. For example, reishi mushrooms can cause an allergic reaction and may be risky for people with low blood pressure or those taking certain medications. It's always a good idea to consult a healthcare professional before incorporating new substances into your diet or supplement routine.
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Frequently asked questions
Mushrooms are a rich source of potassium, vitamin C, and fiber, which may contribute to cardiovascular health. They are also a good source of vitamin D, which is important for bone health and immune health. Additionally, mushrooms contain certain antioxidants that help protect your body from stress and prevent or slow cell damage.
Mushrooms are low in calories and sodium, and they have a meaty texture, making them a good meat alternative. Substituting mushrooms for meat can help reduce your sodium intake and control your blood pressure.
There are thousands of mushroom varieties, but only a small fraction is edible. Cremini mushrooms are one of the most widely used edible mushroom varieties. They are an excellent source of zinc and vitamin D. Shiitake mushrooms are another edible variety that is a good source of vitamin B6.
Mushrooms can be eaten raw or cooked. They can be added to sandwiches, soups, and salads, or used as a meat substitute in recipes.
