Health benefits of mushrooms

Mushrooms

Mushrooms are a type of fungus. Despite this, many Americans enjoy them in meals. The U.S. Department of Agriculture reports that the average American eats about three pounds of mushrooms each year. There are even more reasons to include mushrooms in your diet.

Mushrooms add savory flavor without much fat, calories, or sodium. They also offer health benefits that can help prevent chronic diseases. Here are seven ways mushrooms can improve your health:

Decrease the Risk of Cancer

A review of 17 cancer studies shows that eating 18 grams of mushrooms daily may lower cancer risk by up to 45%. This amount is roughly two medium mushrooms or 1/8 cup. Mushrooms contain ergothioneine, an amino acid and antioxidant that protects cells from damage. Varieties like shiitake and oyster have higher ergothioneine levels. However, any mushroom can help reduce cancer risk.

Lower Sodium Intake

High sodium intake is linked to high blood pressure. Sodium causes fluid retention, which raises blood pressure levels. Adding mushrooms to meals can help lower sodium intake. A cup of white button mushrooms has only five milligrams of sodium. Replacing half the meat with mushrooms in recipes can cut sodium by 25%.

Promote Lower Cholesterol

Mushrooms are a great substitute for red meat. They help reduce calories, fat, and cholesterol levels. Research indicates that shiitake mushrooms specifically keep cholesterol low by blocking its production and absorption.

Protect Brain Health

Studies explore how eating mushrooms affects mild cognitive impairment (MCI). MCI leads to memory and language issues and may precede Alzheimer’s disease. In Singapore, participants who ate over two cups of mushrooms weekly had a 50% lower risk of developing MCI. Even one cup provided some benefits.

Provide a Source of Vitamin D

Vitamin D helps absorb calcium for strong bones. Many people get vitamin D from supplements or sunlight, but mushrooms can also provide it. They are unique among produce as a source of vitamin D when exposed to UV light or sunlight.

White button, portabella, and cremini mushrooms have high vitamin D levels after sun exposure. To meet daily needs, slice three mushrooms or one portabella and expose them to sunlight for at least 15 minutes.

Stimulate a Healthier Gut

The gut microbiome contains bacteria crucial for health and mood regulation. Prebiotics like those found in mushrooms promote healthy bacteria growth in the gut. Mushroom polysaccharides stimulate this growth effectively as they pass through the stomach unchanged.

Support a Healthy Immune System

Mushrooms contain nutrients that boost immune function. According to the Mushroom Council:

- Selenium helps create antioxidant enzymes.
- Vitamin D aids cell growth and reduces inflammation.
- Vitamin B6 supports red blood cell formation.

Cremini or portabella varieties offer selenium benefits while maitake provides vitamin D easily.

Credit: uclahealth.org