HEALTH BENEFITS OF MUSHROOMS
Mushrooms, though
classified as vegetables in the food world, are not technically plants. They
belong to the fungi kingdom and although they are not vegetables, mushrooms
provide several important nutrients.
It's common knowledge that the key to getting enough vitamins and minerals in the diet is to eat a
colorful variety of fruits and vegetables - the more color, the better.
However, this philosophy tends to leave mushrooms in the dark. In many cases,
if a food lacks color, it also in turn lacks necessary nutrients. However,
mushrooms - which are commonly white - prove quite the contrary.
Mushrooms are
naturally low in sodium, fat, cholesterol, and calories and have often been
referred to as "functional foods." In addition to providing basic
nutrition, they help prevent chronic disease due to the presence of
antioxidants and beneficial dietary fibers such as chitin and beta-glucans.
One cup of chopped or sliced raw white mushrooms contains 15
calories, 0 grams of fat, 2.2 grams of protein, 2.3 grams of carbohydrate (including 0.7 grams of fiber and 1.4
grams of sugar). Although there are a large variety of mushrooms available,
most provide the same amount of the same nutrients per serving, regardless of
their shape or size.
Mushrooms are rich in B vitamins such as riboflavin, folate,
thiamine, pantothenic acid, and niacin. They are also the only vegan,
non-fortified dietary source of
vitamin D . Mushrooms also provide several minerals that may be difficult to
obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
Beta-glucans are a type of fiber that is found in the cell walls
of many types of mushrooms. Recently, beta-glucans have been the subject of
extensive studies that have examined their role in improving insulin resistance
and blood cholesterol levels, lowering the risk of obesity and providing an immunity boost.
Mushrooms also contain choline; an important nutrient found that
helps with sleep, muscle movement, learning and memory. Choline assists in
maintaining the structure of cellular membranes, aids in the transmission of
nerve impulses, supports proper fat absorption and reduces chronic inflammation
HEALTH BENEFITS
Consuming fruits and vegetables of all kinds has long been associated
with a reduced risk of many lifestyle-related health conditions. Countless
studies have suggested that increasing consumption of naturally-grown foods
like mushrooms decreases the risk of obesity and overall mortality, diabetes,
heart disease and promotes
a healthy complexion and hair, increased energy, and overall lower weight.
Cancer: Mushrooms contain just as high an
antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins,
green beans, and zucchini.
Selenium is a mineral that is not present in most fruits and
vegetables but can be found in mushrooms. It plays a role in liver enzyme
function, and helps detoxify some cancer-causing compounds in the body.
Additionally, selenium prevents inflammation and also decrease tumor growth rates.
The vitamin D in mushrooms has also been shown to inhibit the
growth of cancer cells by contributing to the regulation of the
cell growth cycle. The folate in mushrooms plays an important role in DNA
synthesis and repair, thus preventing the formation of cancer cells from
mutations in the DNA.
Diabetes: Studies have shown that type 1
diabetics who consume high-fiber diets have lower blood glucose levels and type
2 diabetics may have improved blood sugar, lipids and insulin levels. One cup
of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both
provide about 3 grams of fiber.
The Dietary
Guidelines for Americans recommends
21-25 g/day for women and 30-38 g/day for men
Heart health: The fiber, potassium and vitamin C
content in mushrooms all contribute to cardiovascular health. Potassium and
sodium work together in the body to help regulate blood pressure . Consuming mushrooms, which
are high in potassium and low in sodium helps to lower blood pressure and
decrease the risk of
hypertyension and cardiovascular
diseases.
Additionally, an intake of 3 grams of
beta-glucans per day can lower blood cholesterol levels by 5%.
Immunity: Selenium has also been found to
improve immune response to infection by stimulating production of killer
T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate
the immune system to fight cancer cells and prevent tumors from forming
Weight management and satiety: Dietary fiber plays an important role in weight management by
functioning as a "bulking agent" in the digestive system. Mushrooms
contain two types of dietary fibers in their cell walls: beta-glucans and
chitin which increase satiety and reduce appetite, making you feel fuller
longer and thereby lowering your overall calorie intake.
Great article! Thanks for sharing I added some thoughts on health benefits of mushrooms sometime ago
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