Benefits of Mushrooms For Your Health are discussed in this article.Mushrooms are authentic gastronomic delight, if you regularly include a small amount of mushrooms in your menu, your health will improve.They are low in fat, contain high protein content ,fiber, antioxidants and help to prevent cancer or cholesterol.
We Share Some Benefits of Mushrooms For Your Health
- Stimulate the immune system
It is proven that lentinan stimulates the immune system, as does beta-glucan, a type of sugar found in fungal wall cells. Beta-glucan is found in many species of fungi, even the most common, such as mushrooms.
- Controlling weight: A study 2 , 3 found that replacing red meat with white mushrooms can help increase weight loss. Obese participants with an average age of just over 48 years ate approximately one cup of mushrooms a day instead of meat. The control group had a standard mushroom-free diet.
At the end of the 12-month test, the intervention group had lost an average of 3.6 percent of their initial weight or about seven pounds. They also showed improvements in their body composition, such as a reduction in waist circumference and the ability to maintain weight loss, compared to the control group.
- Improving nutrition: A dietary analysis 4 found that fungus consumption was related to better food quality and better nutrition.
- Increase vitamin D levels through feeding: It was found that consuming dried white mushroom extract is as effective as taking a vitamin D2 or D3 supplement to increase vitamin D levels (25-hydroxyvitamin D). 5
- Improve immune system function: Long chain polysaccharides, particularly the alpha and beta glucan molecules, are primarily responsible for the beneficial effects of fungi on your immune system. In one study it was found that adding one or two portions of dried shiitake mushrooms had a beneficial modulation effect on immune system function 6 Another study in mice found that white fungi improve the adaptive immune response to salmonella.
- Fungi are a source of vitamin D , because these cultures are exposed to small amounts of ultraviolet light. The mushrooms and cremini mushrooms in particular are rich in vitamin D, but also the cremini also have a lot of vitamin B12 (a plus for vegetarians, since this vitamin is most commonly found in products of animal origin ). Vitamin B has the ability to convert food into fuel for our bodies, giving us energy. This energy is also good to fight fatigue and in certain doses depression and anxiety. On the other hand, vitamin D helps our bodies absorb calcium and promote bone growth.
Examples of Mushrooms You Should Add to Your Food
Some of my favorite mushroom species that improve health include:
- Shiitake (Lentinula edodes): Shiitake is a very popular culinary mushroom used in many dishes around the world. It contains a large number of agents that stimulate health, including lentinan, a polysaccharide for which it was named. Lentinan has been isolated and used to treat stomach problems and other types of cancer due to its antitumor properties, but it has also been discovered that it protects your liver 16 , relieves other stomach diseases (hyperacidity, gallstones, ulcers), anemia, ascites and pleural effusion.
One of the most notable scientific studies demonstrating the anti-tumor effects of shiitake was a study 17Japanese performed on animals, in which mice suffering from sarcoma were given shiitake extract. Six of the ten mice had a complete tumor regression and with slightly higher concentrations, the ten mice showed a complete tumor regression.
Shiitake mushrooms also show antiviral (including HIV, hepatitis and the common cold), antibacterial and antifungal effects, blood sugar stabilization, reduction of platelet aggregation and reduction of atherosclerosis 18 . Shiitake also contains erythedenine, which has powerful properties 19 to reduce cholesterol.
- Reishi (Ganoderma lucidum): Reishi is known as Lingzhi in China or “spiritual plant.” It is also called as “the mushroom of immortality” – a nickname that almost says it all. Reishi has been used medicinally in Asia for more than thousands of years. One of its most useful components is ganodic acid (a triterpenoid), which is used to treat lung cancer 20 , leukemia and other types of cancer. The list of Reichi’s health benefits 21 includes the following:
- Antibacterial, antiviral (Herpes, Epstein-Barr), antifungal properties (including Candida)
- Anti-inflammatory, it serves to reduce the symptoms of rheumatoid arthritis
- Regulates the immune system
- Normalize cholesterol levels and blood pressure
- Reduces urinary symptoms related to the prostate in men
- Turkey Tail (Trametes versicolor): Turkey tail is also known as Coriolis or “mushroom cloud”. Two complexes of polysaccharides in turkey tail are getting a lot of attention from science, the PSK (or “Kreskin”) and the PSP, making them the most researched medicinal mushrooms with large-scale clinical trials.
Adding mushrooms to your diet is a simple way to improve your health
With all the evidence supporting mushrooms as small machines that provide nutrition, I strongly recommend adding some mushrooms to your diet. They are an excellent addition to any salad and go very well with meat and fish. “Let food be your medicine,” this is good advice and in the case of fungi it is especially true, as it contains some of the most powerful medicinal compounds on the planet.
Just make sure that they are grown organically, this in order to avoid contaminants that are concentrated in the soil, air and water and that can be absorbed by fungi. Also avoid picking wild mushrooms unless you are absolutely sure of what you are collecting. There is a large number of toxic fungi and it is easy to confuse them unless you have a lot of experience and know well what you are looking for. Growing your own mushrooms is an excellent option and is a much safer alternative to collect mushrooms.