8 Ways Mushrooms Can Improve Your Health

There are approximately 1,600 species of mushrooms, but only 100 are recognized as edible. Eating these safe-to-eat mushrooms is linked to a number of health benefits, including better gut health, better brain health, and diabetes prevention.

Mushrooms are ranked among the best anti-inflammatory foods. Chronic inflammation in the body is linked to autoimmune diseases and chronic illnesses, including heart disease, cancers, and neurodegenerative diseases, such as Alzheimer’s disease.

Several bioactive compounds found in mushrooms have been shown to exhibit anti-inflammatory effects, which may protect against a number of diseases. These include beta-glucans, which regulate pro-inflammatory compounds called cytokines linked to long-term systemic inflammation.

Mushrooms are low in calories and have a low glycemic index, a measure of how quickly blood sugar rises after consuming a food. Although research is limited, some studies show that natural compounds in mushrooms help lower blood sugar levels by inhibiting the absorption of glucose (sugar) from the digestive tract into the bloodstream. They may also improve pancreatic function and insulin release.

Mushrooms can also be an important source of vitamin D. Research shows a link between low vitamin D intake and insulin resistance. Insulin resistance occurs when cells do not respond well to insulin, preventing sugar from being removed from the blood properly. This can lead to type 2 diabetes.

Mushrooms can help fight obesity. A review of research found that this may be due in part to the anti-inflammatory effects of mushrooms.

Mushrooms possess several characteristics that have a positive impact on weight management. They are low in calories, take longer to chew, and their fluid and fiber content is filling. They also slow down stomach emptying and increase the feeling of fullness.

Additionally, mushrooms have been shown to alter the composition of gut microbes and increase levels of anti-obesogenic (obesity-causing) gut bacteria.

High blood pressure, or hypertension, is a risk factor for heart disease and stroke. A recent research review indicates that mushrooms contain bioactive compounds known to help reduce blood pressure. Some of these compounds relax blood vessels, which opens circulation.

Mushrooms may also help control blood pressure due to their vitamin D content, as low blood levels of vitamin D are linked to an increased risk of hypertension.

Major depression is one of the most common mental illnesses in the United States. In the United States, approximately 21 million adults (8.3% of the population) have experienced at least one major depressive episode.

Research shows that mushrooms contain many bioactive compounds that may be associated with reducing anxiety, including vitamin B12, antioxidants, and anti-inflammatory agents.

The research is based on data from the National Health and Nutrition Examination Survey from 2005 to 2016, which is representative of all U.S. adults.

Among the nearly 25,000 participants, people with moderate mushroom consumption had a lower risk of depression compared to participants with the lowest mushroom consumption.

Mushrooms are also the highest dietary source of an amino acid called ergothioneine. Ergothioneine acts as an antioxidant and other studies have linked it with mental health benefits, including depression prevention.

Mushrooms may help combat cognitive impairment, the stage between normal age-related cognitive decline and the more serious condition of dementia.

A study conducted in Singapore evaluated 663 participants aged 60 and over. Compared to participants who ate mushrooms less than once a week, adults who ate more than two servings a week had a lower risk of developing cognitive impairment.

The association was independent of several factors, including age, sex, education, smoking, alcohol consumption, high blood pressure, diabetes, heart disease, stroke, physical activities and social activities. The researchers concluded that the data supported the potential role of mushrooms and their bioactive compounds in delaying neurodegeneration.

The gut microbiome, often referred to as the body’s “forgotten organ,” plays an important role in human health and disease, including immune function. The gut microbiome is the community of microorganisms, such as fungi, bacteria and viruses, that live in the human gut. The gut microbiota is made up of specific microbes in the gut, which change in response to factors such as diet and exercise.

A review of research found that mushrooms have a significant effect on the gut microbiome due to their prebiotics, which essentially serve as food for beneficial probiotic microbes. This impact supports healthy immune function, generates anti-inflammatory compounds in the gut, and strengthens the intestinal barrier. Strengthening the intestinal barrier helps prevent harmful substances from being absorbed from the intestine into the bloodstream.

Mushrooms also support immune health through their natural antibacterial, antifungal, and antiviral activities, including their ability to fight Escherichia coli (E. coli), Staphylococcus aureus (staph), and influenza viruses.

Mushrooms have been studied for their ability to prevent cancer and reduce its progression. A recent research review indicates that edible mushrooms may prevent cancer from developing, growing and spreading, and provide immune support during cancer recovery.

Previous studies have shown that mushroom consumption may be inversely associated with breast cancer risk, although research is mixed. One study found that every one gram per day increase in dietary mushroom consumption appeared to reduce the risk of breast cancer by 3%.

Mushrooms provide several essential nutrients, but their levels vary depending on the type. One cup of sliced ​​raw brown or crimini mushrooms provides:

• Calories: 15.8
• Fat: 0 grams (g)
• Sodium: 4.32 milligrams (mg)
• Carbohydrates: 3.1g
• Fiber: 0.432g
• Protein: 1.8g
• Selenium: 18.7 micrograms (mcg) (34% of daily value)

One study found that adding an 84-gram serving (a little more than a cup) of commonly eaten raw mushrooms (white, crimini, and portabella) to the USDA Dietary Patterns (the nationally recommended amounts for each food group) resulted in little to no impact on saturated fat or cholesterol. Adding mushrooms also resulted in:

• 1% increase in calories
• 2 to 3% increase in fiber
• 8-12% increase in potassium
• 12-18% increase in riboflavin
• 11-26% increase in niacin
• 11-23% increase in selenium
• 16-26% increase in copper

Humans have been consuming mushrooms since prehistoric times. Today, most mushrooms are grown commercially, ensuring safer consumption. Foraging for wild mushrooms can result in accidental damage if a poisonous species is misidentified as edible.

The effects of mushroom poisoning can range from widespread gastrointestinal upset, liver or kidney failure, seizures, and even death. To avoid these risks, make sure you only buy mushrooms from reputable suppliers.

Mushrooms can be eaten raw or cooked. Microwaving and grilling have been shown to be the best cooking methods for maintaining the nutritional profile of mushrooms compared to boiling and frying. Microwaving and grilling have also been shown to increase the antioxidant activity of mushrooms.