Emma Wilson
Mushrooms are increasingly being recognized for their therapeutic potential in preventing and treating hypertension. Edible mushrooms are low in calories, nutritious, and anti-inflammatory, offering protection against various conditions, including high blood pressure. Research has identified specific mushroom varieties, such as shiitake, maitake, and lion's mane, that exhibit promising blood pressure-lowering effects. These mushrooms contain bioactive compounds, vitamins, and minerals that contribute to maintaining healthy blood pressure levels. Incorporating mushrooms into one's diet can be a natural and food-based approach to managing hypertension and its associated risks.
| Characteristics | Values |
|---|---|
| Types of mushrooms that lower blood pressure | Shiitake, Oyster, Maitake, King Oyster, Golden, White Button, Lion's Mane, Chaga, Cordyceps, Reishi, S. crispa, M. androsaceus, G. frondosa, G. lucidum, L. edodes |
| How they lower blood pressure | Mushrooms are low in sodium and high in potassium, vitamin D, vitamin B6, and anti-inflammatory agents |
| Who should eat them | People with high blood pressure or hypertension |
| How much should they eat | A study found that adults who ate more than two portions of mushrooms per week had reduced odds of developing cognitive impairment |
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What You'll Learn
Maitake mushrooms and hypertension
Hypertension, or high blood pressure, is a chronic condition that can lead to cardiovascular diseases, strokes, and renal complications. While synthetic anti-hypertensive drugs are available, they have been associated with various side effects. As a result, there is a growing interest in finding natural, food-based alternatives to manage hypertension.
Maitake mushrooms (Grifola frondosa) have been studied for their potential in preventing and treating hypertension. In one experiment, spontaneously hypertensive rats (SHR) were fed a diet containing 5% Maitake mushroom powder for nine weeks, resulting in significantly lowered blood pressure compared to normotensive rats. Additionally, the total cholesterol level decreased in the Maitake-fed group.
Another study examined the effects of Maitake mushroom fractions on age-related hypertension in female rats. The results suggested that Maitake mushroom fractions may help reduce hypertension by influencing the renin-angiotensin system (RAS) and improving insulin sensitivity. Furthermore, Maitake mushrooms were found to have anti-inflammatory properties, which may also contribute to their beneficial effects on hypertension.
The mechanism by which Maitake mushrooms exert their anti-hypertensive effects involves the inhibition of the angiotensin-converting enzyme and the Na+-K+ pump. The bioactive compounds in Maitake mushrooms, such as terpenoids, sugar alcohols, and peptides, are believed to play a crucial role in their therapeutic potential.
In conclusion, Maitake mushrooms have been shown to possess anti-hypertensive properties in animal studies. They may help reduce blood pressure, lower cholesterol levels, and improve insulin sensitivity. However, further research is needed to confirm these effects in human studies and to fully understand the underlying mechanisms involved.
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Shiitake mushrooms and cholesterol
Shiitake mushrooms, or L. edodes, are native to the mountain regions of Japan, Korea, and China, where they grow on fallen logs. They have been used for food and traditional medicine in East Asia for centuries. They are now the third most popular mushroom in the world.
Shiitake mushrooms are a good source of vitamins, minerals, and amino acids. They are also rich in polysaccharides, such as lentinans, and beta-glucans, which are anti-inflammatory and help to prevent the intestines from absorbing cholesterol. They also contain eritadenine, a compound known to reduce cholesterol levels in the blood.
In one study, rats fed a high-fat diet and given shiitake developed less fat in their livers, less plaque on their artery walls, and lower cholesterol levels than those that didn't eat any mushrooms. Another study found that shiitake powder prevented an increase in blood pressure in rats.
Shiitake mushrooms can be cooked and added to a variety of dishes, such as stir-fries, risottos, and pasta. They can also be bought dried. However, some people are sensitive to raw shiitake mushrooms due to the lentinan compound, which can cause an allergic reaction with skin dermatitis.
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Mushrooms as a meat substitute
Mushrooms are a great meat substitute for those looking to reduce their meat consumption. They are low in calories, nutritious, anti-inflammatory, and support immune health. Their consumption has been linked to protection against several diseases, including cognitive decline, diabetes, and high blood pressure.
Shiitake mushrooms, native to East Asia, are known for their rich umami flavour and distinct smoky notes. They have a meaty texture that makes them an ideal substitute for meat in vegan recipes, such as stir-fries and soups. Dried shiitake mushrooms, in particular, offer an intensified flavour and aroma, making them a versatile ingredient.
Oyster mushrooms are another popular variety used as a meat substitute. They have a robust texture and can be breaded and fried to create a vegan alternative to traditional taco fillings or schnitzel. When shredded, they can also be used in place of pulled pork.
Lions mane mushrooms are quite versatile as well. They can be shredded and used as a substitute for crab meat or simply sliced and seared for use in various recipes.
When preparing mushrooms as a meat substitute, it is essential to cook them properly to enhance their flavour and texture. Sliced mushrooms can be sautéed in olive oil until browned, and then seasoned with garlic, butter, soy sauce, and fresh herbs to create a versatile addition to salads, pasta dishes, or other entrees.
Incorporating mushrooms as a meat substitute not only benefits your health and satisfies your taste buds but also contributes to a more sustainable and ethical diet. Mushrooms require less environmental exploitation than animal farming, reducing ecological footprints and supporting a more humane approach to eating.
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Mushrooms and bioactive compounds
Mushrooms are rich in high-quality protein, polysaccharides, vitamins, minerals, fibre, and other bioactive compounds, but they are low in sodium and fat. Nutritional analysis has revealed that mushrooms contain many bioactive compounds, including vitamin B12, antioxidants, and anti-inflammatory agents. These compounds have been shown to exhibit anti-inflammatory effects, which may protect against several illnesses. For example, beta-glucans, which are found in mushrooms, regulate pro-inflammatory compounds called cytokines, which are linked to systemic long-term inflammation.
Several studies have found that mushrooms can help reduce high blood pressure. In one study, stroke-prone spontaneously hypertensive rats (SHRsSP) that were orally administered a diet containing 1.5% S. crispa powder showed a significant inhibition of the rise in blood pressure. Another study found that the SBP of spontaneously hypertensive rats (SHR) was significantly lowered 30 minutes after being administered 3,3,5,5-tetramethyl-4-piperidone (TMP), a bio-active component extracted from M. androsaceus, and this effect lasted for 4 hours.
In addition to these compounds, mushrooms are also a source of vitamin D, which is associated with blood pressure control. Low blood vitamin D levels are tied to an increased risk of hypertension.
The Maitake mushroom has also been found to reduce blood pressure in spontaneously hypertensive rats. In a study, the blood pressure of these rats was significantly reduced by Maitake feeding for an 8-week period. However, it is important to note that another mushroom, the Shiitake mushroom, did not show the same results in lowering blood pressure, although it did significantly lower plasma free cholesterol, triglyceride, and phospholipid levels.
Overall, the presence of bioactive compounds in mushrooms has been linked to numerous health benefits, including improved gut and brain health, protection against obesity, type 2 diabetes, certain cancers, high blood pressure, and more.
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Mushrooms and vitamin D
Mushrooms are a rich source of vitamin D, specifically vitamin D2, which is usually found in fungi and yeast. Vitamin D3, on the other hand, is sourced from animals. Vitamin D is essential for maintaining healthy bones, teeth, and muscles. It also plays a crucial role in regulating mood and improving overall health. Mushrooms, when exposed to UV light, can produce vitamin D2, making them an excellent source of this vital nutrient.
The three most commonly consumed mushrooms worldwide are the button mushroom (*Agaricus bisporus*), oyster mushrooms (*Pleurotus spp.), and shiitake mushrooms (*Lentinula edodes*). Together, these three species make up approximately three-quarters of all mushroom consumption globally. When exposed to UV light, *Agaricus bisporus* can produce over 100% of the recommended daily intake of vitamin D, providing 18 μg of vitamin D2 per 75 g serving. This makes UV-exposed mushrooms an excellent natural source of vitamin D, especially for those following a vegan or vegetarian diet.
The vitamin D content in mushrooms can vary depending on the species, growing conditions, and exposure to UV light. For example, the vitamin D2 content in oyster mushrooms increases with higher temperatures, while shiitake mushrooms show optimal conversion to vitamin D2 at 35°C and 78% moisture. Pulsed UV radiation has been found to be an efficient method for increasing the vitamin D2 content in mushrooms, making it a quick and effective way to enhance their nutritional value.
Consuming mushrooms has been linked to numerous health benefits, including improved gut and brain health, protection against obesity, type 2 diabetes, and certain cancers, and high blood pressure. They are also known for their anti-inflammatory properties and their ability to support immune function. Mushrooms contain bioactive compounds that exhibit anti-inflammatory effects, such as beta-glucans, which regulate pro-inflammatory compounds. Additionally, the vitamin D content in mushrooms contributes to blood pressure control, as low vitamin D levels are associated with an increased risk of hypertension.
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Frequently asked questions
Maitake, Shiitake, and White Button mushrooms have been proven to lower blood pressure.
Mushrooms contain bioactive compounds that help reduce blood pressure. Some of these compounds relax blood vessels, which opens up circulation. They are also rich in potassium, which helps counteract the effects of sodium on blood pressure.
There is no clear answer to this question. However, a study from Singapore assessed 663 participants aged 60 and above. Compared with participants who consumed mushrooms less than once per week, adults who ate more than two portions per week had reduced odds of developing cognitive impairment.
