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Last Updated on May 5, 2023 by Shabnam Sengupta
Mushrooms are fungi that have an umbrella-shaped fruiting body (sporophore). They have served both culinary and medicinal purposes for thousands of years. They were even revered as the plant of immortality by the ancient Egyptians. Mushrooms are notable for their low-fat content but high levels of protein, carbohydrate, and dietary fibre. Their unique flavour makes them a popular food. They also contain biologically active compounds that have significant medicinal importance in Chinese medicine. This article will explore various health benefits of mushrooms and provide suggestions for incorporating them into your diet.
Health benefits of mushroom
Helps lift your mood
In 2021, researchers discovered that those who ate mushrooms on a regular basis had a decreased incidence of depression, as they contain ergothioneine (ERG). Researchers believe that consuming ergothioneine reduces the likelihood of oxidative stress, which in turn improves depression symptoms.
Promotes healthy skin
Mushrooms are a good source of two antioxidants, ergothioneine and glutathione which are the most important antioxidants for skin; it helps protect skin from sun damage and premature ageing. According to a 2017 Penn State study, antioxidants ergothioneine and glutathione together work much harder to protect the skin from the physiological stress and help reduce visible signs of wrinkles.
Helps reduce sodium intake
There is an association between sodium and high blood pressure. Sodium causes the body to retain extra fluid, which causes blood pressure to rise. Consider using mushrooms in your meals to reduce your sodium intake. Mushrooms are naturally low in sodium – an entire cup of white button mushrooms has just five mg of sodium. They provide “ummami” flavour, reducing the need of additional salt to keep your blood pressure low. A study in the US indicated that switching half of the meat with mushrooms preserves flavour while reducing sodium intake by 25%.
A potent antioxidant
Inflammation has a link with oxidative stress, as reactive oxygen is the main cause of inflammation. Many chronic inflammatory diseases may have an oxidative stress. Researchers recommend ERG, present in mushrooms, as a strong antioxidant against diseases such as acute respiratory distress syndrome and CVD. Evidence for this comes from a variety of sources, including human metabolite measurements. There is a significant relation between ERG consumption and life expectancy. A swedish study was conducted and they stated that high ergothioneine was an independent measure to lower risk of cardiometabolic disease and mortality, which potentially can be produced by a diet high in mushrooms.
May prevent cancer
According to an analysis of 17 cancer studies it was demonstrated that consuming 18 grams of mushrooms (equivalent to around a 1/8-cup or two medium mushrooms) every day helps reduce risk of cancer by up to 45%. Mushrooms are high in ergothioneine, an amino acid high in antioxidants that helps reduce the risk of certain types of cancer, including breast and prostate.
Ways to include mushrooms in your diet
If you want to use mushrooms to improve your health, you can add them to any cuisine. It goes well with stir-fry, salad, pasta, pizza, omelettes, and soup. You can also grill or sauté the mushrooms in butter. Mushrooms have a strong, earthy flavour, so make sure you love it before using it in large quantities.
Health hazards
Wild mushrooms can be delicious, but the poisonous mushrooms can cause serious health problems. Some wild mushrooms are also high in heavy metals and other hazardous substances. To minimise these risks, eat mushrooms from a reputable brand/supplier.
Conclusion
Mushrooms are a nutritious fungus and can be added easily to a diet. They offer a variety of health benefits. From boosting the immune system to promoting healthy skin, mushrooms are a great food to add to your diet. So next time if you are in the grocery store, consider picking up a few mushrooms to enjoy their many health benefits.
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