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Mushrooms are a
good source of B vitamins, including riboflavin, niacin, and pantothenic acid,
which help to provide energy by breaking down proteins, fats and
carbohydrates2. B vitamins also play an important role in the nervous system.
Pantothenic acid helps with the production of hormones and also plays an
important role in the nervous system2. Riboflavin helps maintain healthy red
blood cells2. Niacin promotes healthy skin and makes sure the digestive and
nervous systems function properly2.
Selenium is a mineral that works as an antioxidant to protect body cells from
damage that might lead to heart disease, some cancers and other diseases of
aging2. It also has been found to be important for the immune system and
fertility in men3. Many foods of animal origin and grains are good sources of
selenium, but mushrooms are among the richest sources of selenium in the
produce aisle and provide 8-22 mcg per serving4. This is good news for
vegetarians, whose sources of selenium are limited.
Ergothioneine is a naturally occurring antioxidant that also may help
protect the body’s cells. Mushrooms provide 2.8-4.9 mg of ergothioneine per
serving of white, portabella or crimini mushrooms
Copper helps make red blood cells, which carry oxygen throughout the
body. Copper also helps keep bones and nerves healthy
Potassium is an important mineral many people do not get enough of. It
aids in the maintenance of normal fluid and mineral balance, which helps
control blood pressure. It also plays a role in making sure nerves and muscles,
including the heart, function properly2. Mushrooms have 98-376 mg of potassium
per 84 gram serving, which is 3-11 percent of the Daily Value
Cholesterol Levels: Mushrooms themselves provide you with lean proteins since they
have no cholesterol or fat and are very low carbohydrates. The fibre and
certain enzymes in mushrooms also help lower cholesterol levels. Moreover, the
high lean protein content found in them helps burn cholesterol when they are
digested. Balancing levels of cholesterol between LDL cholesterol (“bad”
cholesterol) and HDL (“good” cholesterol) is essential in the prevention of
various cardiovascular diseases like arthrosclerosis, heart attack, and stroke.
Anaemia: Anaemic patients are characterized by having low levels of iron
in their blood, resulting in fatigue, headaches, reduced neural function, and
digestive issues. Mushrooms are a good source of iron, and over 90% of the
nutritive iron value can be absorbed by the body, which promotes the formation
of red blood cells and keeps people healthy and functioning at their full
potential.
Breast Cancer &
Prostate Cancer: Mushrooms are very effective in
preventing breast and prostate cancer due to the significant presence of
Beta-Glucans and conjugated Linoleic Acid, which both have anti-carcinogenic
effects. Out of these two, linoleic acid is particularly helpful in suppressing
the harmful effects of excess estragon. This increase in estragon is one of the
prime causes for breast cancer in women after menopause. The Beta-Glucans, on
the other hand, inhibit the growth of cancerous cells in cases of prostate
cancer, and numerous studies have shown the antitumor properties of mushrooms
when applied medicinally.
Diabetes: Mushrooms are an ideal low-energy diet for diabetics. They
have no fats, no cholesterol, very low levels of carbohydrates, high protein
content, and a wealth of vitamins and minerals. They also contain a lot of
water and fibre. Moreover, they contain natural insulin and enzymes which help
the breaking down of sugar or starch in food. They are also known to contain
certain compounds which help proper functioning of the liver, pancreas and
other endocrine glands, thereby promoting the formation of insulin and its
proper regulation throughout the body. Diabetics often suffer from infections,
particularly in their limbs, which tend to continue for long periods of time.
The natural antibiotics in mushrooms can help protect diabetics from these
painful and potentially life-threatening conditions.
Bone Health: Mushrooms are a rich source of calcium, which is an essential
nutrient in the formation and strength of bones. A steady supply of calcium in
the diet can reduce your chances of developing conditions like osteoporosis,
and can also reduce joint pain and general lack of mobility that is associated
with bone degradation.
Nutrient Absorption:
Vitamin D is a relatively rare vitamin to find in vegetables,
and in fact, edible forms in general are not particularly common. However,
mushrooms have it, and this essential vitamin can facilitate the absorption and
metabolism of calcium and phosphorous. They also contains levels of these two
nutrients, so the combined effects of having all of these nutrients in one
powerful source, mushrooms, makes it a good idea to eat them whenever possible.
Immune System
Strength: Ergothioneine, a powerful antioxidant present
in mushrooms, is very effective in providing protection from free radicals as
well as boosting the immune system. It is actually an amino acid that contains sulphur,
which is something that many people are deficient in, despite not knowing it or
seeing its effects. That being said, the presence of this “master antioxidant”
which is unique to mushrooms, can give you a major boost to immune system
health. It helps to eliminate free radicals, which are the dangerous compounds
that are released during the metabolic processes of cells, and can float
throughout the body and cause significant damage and disease, so antioxidants,
like ergothioneine, are vital elements for overall health.
Mushrooms contain natural antibiotics
(similar to penicillin, which itself is extracted from mushrooms), which
inhibit microbial growth and other fungal infections. Those same
polysaccharides, beta-glucans, can stimulate and regulate the body’s immune
system. They can also help heal ulcers and ulcerous wounds and protect them
from developing infections. The good combination of vitamins A, vitamin
B-Complex and vitamin C that is found in them also strengthens the immune
system.
Blood Pressure: Studies of various types of mushrooms, including shitake and
maitake mushrooms, have shown them to be high in potassium content. Potassium
acts as a vasodilator, relaxing tension in blood vessels and therefore reducing
blood pressure. High blood pressure is connected to a number of deadly
conditions, particularly heart attacks and strokes. Potassium also increases
cognitive function, because increased blood and oxygen flow to the brain
stimulates neural activity. Studies have shown that increased levels of
potassium improve memory and knowledge retention.
Copper Content: Copper has a number of beneficial effects on the body, and can
be found in mushrooms. Calcium can regulate and stimulate the absorption of
iron from food, and properly utilize it by getting it released from primary
storage spots in the body like the liver. Mushrooms also have high levels of
iron, so the two work together for healthy bones and preventing anaemia.
Selenium Content: The selenium content in mushrooms is one of the most beneficial
elements that is often overlooked. The primary source of selenium is in animal
proteins; however, due to their classification as fungi that feed off animal
and plant matter, mushrooms are the best way for vegetarians to obtain the
necessary amount of selenium. Selenium is found in large quantities in
mushrooms, and can benefit bone health by adding to bone strength and
increasing durability. It also strengthens the teeth, hair, and nails.
Furthermore, this essential nutrient is a powerful antioxidant, which rids the
body of free radicals and generally strengthens the immune system. The
bioavailability of selenium in mushrooms differs on species, but the majority
of commonly consumed mushrooms have significant levels of this important mineral.
Weight Loss: Would you believe me if I said that a completely lean protein
diet is ideal for losing fat and building muscle mass? Well, believe it or not,
it’s true. Most fats are burnt to digest
proteins found in our food, more so when the protein is accompanied by a very
low carbohydrate count, no fat or cholesterol, and a good amount of fibre. This
is exactly the combination that mushrooms offer to help in losing weight! Due
to their nutrient density, they actually rank higher than most fruits and vegetables,
and some researchers say that mushrooms are one of the rare foods that people
can eat as often as possible, with no side effects. One study replaced red meat
with white button cap mushrooms, approximately one cup per day, and found that
those test subjects who ate mushrooms not only lost a significant amount of
weight over a standard period of time, but they also decreased their waistline,
and were better able to maintain their new weight, rather than ballooning back
to the original weight as in most crash diets.
A Few Words of Caution: On a much more serious note, mushrooms can be very dangerous!
Most species of mushrooms are not edible, are highly poisonous and look
strikingly similar to their edible counterparts. Don’t ever try picking mushrooms
for consumption from the woods unless you have been trained to identify them
very well. Mushrooms have the unique ability to absorb the material that they
grow on, either good or bad. This quality is what gives mushrooms so much of
their beneficial power, but also their dangerous aspects. Many mushrooms, when
picked in the wild, contain heavy metals, which can be very toxic, as well as
air and water pollutants.
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