Health benefits of mushrooms

Mushrooms are classified as vegetables in the food world, but they are not technically plants. They belong to the fungi kingdom. Although they are not vegetables, mushrooms provide several important nutrients.

1) Cancer

Mushrooms are high in antioxidants, just like carrots, tomatoes, green and red peppers, pumpkins, green beans, zucchini, and other whole foods.4 Antioxidants are chemicals that get rid of free radicals, a type of chemical that can harm a person's body cells, potentially leading to cancer.

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 decreases tumorgrowth 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. Placing freshly cut mushrooms in the sun significantly increases their vitamin D content. 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.

2) Diabetes

Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels and people with type 2 diabetes 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. Fiber also benefits the digestive system and reduces the risk of heart disease and metabolic syndrome.

The Dietary Guidelines for Americans recommend 21 grams to 25 grams a day of fiber for women and 30 grams to 38 grams a day for men.

3) 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 high blood pressure and cardiovascular diseases.

Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5 percent. The stem of the shiitake mushrooms is a particularly good source of beta-glucans.

4) Immunity

Selenium has also been found to improve immune response to infection by stimulating the 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.

5) 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. These increase satiety and reduce appetite. By making you feel fuller longer, they can reduce overall calorie intake.

Nutritional profile of mushrooms

Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as "functional foods."

As well as 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

A large variety of mushrooms are available, but most provide around the same amount of the same nutrients per serving, regardless of their shape or size.

Vitamins and minerals

Mushrooms are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin B3). The B vitamins help the body to get energy from food, and they help form red blood cells.

A number of B vitamins also appear to be important for a healthy brain. Pregnant women are advised to take folic acid, or folate, during pregnancy, to boost fetal health.

Mushrooms are also the only vegan, non-fortified dietary source of vitamin D. Dairy products are normally a good food source of vitamin D, but vegans do not consume any animal products, so mushrooms can offer an alternative source of this important vitamin.

Several other minerals that may be difficult to obtain in a vegan diet, such as selenium, potassium, copper, iron, and phosphorus, are available in mushrooms.

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 suggest they might improve insulin resistance and blood cholesterol levels, lowering the risk of obesity and providing an immunity boost.

Mushrooms also contain choline, an important nutrient 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.