Health benefits of mushrooms | Should people eat mushrooms?
Despite being white food, mushrooms are nutrient-dense. They contain some minerals that are tough to find in plant-driven foods. Here are some health benefits of mushrooms that may inspire you to choose more of these nutrition packs.
Many people confuse mushrooms with meat. However, mushrooms are edible fungus full of essential nutrients. These fresh or dried mushrooms come in varieties from puffballs to truffles and from the daily menu to an expensive delicacy.
Mushrooms, apart from toxic ones, are healthy and tasty to include in your diet plan. Mushrooms are small fungi that are considered vegetables and added to daily meals in countless ways. They also provide extra taste to the dishes without including sodium and fats.
There is a range of healthy and the best mushrooms to eat, which are accessible in the grocery store :
- Lion’s mane
- Button or white mushrooms
A study conducted on animals shows that regular mushroom intake helps to regulate glucose levels. Also, it has beneficial effects on weight.
According to nutritionists, the reason you should include mushrooms in your diet is their medicinal benefits. Ganoderma and Kashmiri gnocchi are an excellent source of zinc and potassium that assists several body functions.
Be sure to choose firm, fresh, and moist-free mushrooms, also free from mold. They are best to consume for around five days, kept in the fridge, folded in the paper. And are widely consumed with healthy soups providing its fitness benefits. Also, wash them thoroughly before including them in your diet.
Health benefits of mushrooms
Mushrooms can be healthier for you in several ways as they are free of fats, cholesterol, and low in sodium. Moreover, they are calorie-free food that contains loads of minerals, vitamins, and fiber. Although you can find different advantages in varying types of mushrooms, overall nutrients remain the same.
1. Mushrooms and memory
Research has found that eating mushrooms once or twice a week may boost your memory power.
Over the years of the study, researchers found that eating mushrooms reduces the chances of mild cognitive impairment. Additionally, Chaga mushrooms protect the brain against memory loss due to aging.
People who ate more than just two portions a week performed exceedingly in brain tests with faster processing. However, a direct link is yet not found between the fungus and brain functions.
However, this results from the overall diet, including green leafy veggies, dairy products, nuts.
2. Mushrooms support youthfulness
Ergothioneine and glutathione are two antioxidants found in mushrooms, which protect the body from physiological stress that exhibits aging signs.
Oyster and shiitake are good sources of beta-glucan, which is considered beneficial for regulating blood sugar and reducing the risk of type-2 diabetes.
Niacin is found helpful for the digestive system and improves skin health. Pantothenic acid promotes the healthy secretion of hormones, essential for the body, plus reinforces the nervous system.
Thus, outer health like healthy skin, youthfulness is achievable through better diet plans.
3. Mushrooms for heart health
Mushrooms contain glutamate ribonucleotides that contribute to their exceptional, similar taste to salt. It preserves 5mg of sodium on one cupful of mushrooms.
It can also act as a substitute for red meat in your meal, eliminating fats, calories, and cholesterol levels for better health.
Mushrooms have a much savory flavor. Including them in a meal contributes an excellent taste to the diet without influencing blood pressure or risking your heart health.
Copper and riboflavin found in mushrooms help the body make RBCs (red blood cells) that supply oxygen to every part of the body.
4. Mushrooms as energy boosters
Do you know our body requires nutrients to absorb and utilize the energy provided by the food? Mushrooms, containing such nutrients, help us absorb the nourishment supplied by the meal.
These nutrients are riboflavin, folate, thiamin, pantothenic acid, niacin that falls under the vitamin B category. Additionally, it increases RBCs (red blood cells). RCB circulates oxygen to different parts of the body through blood.
Antioxidants like selenium present in mushrooms boost the immune system and also prevent aging. They are high in minerals that support overall health. Reishi mushrooms have beneficial effects on the immune system that further reduces depression and fatigue.
5. Mushrooms strengthen bones
Mushrooms grown in sunlight contain a suitable amount of vitamin D than those bred in darkness. The reason mushrooms are grown in sunlight convert ergosterol directly into vitamin D, which makes your bones strong.
Mushrooms contain abundant calcium that helps absorb vitamin D to strengthen the bones. Regular intake of mushrooms reduces the chances of bone-related problems like joint pain, osteoporosis, and other bone degeneration problems.
However, 1 cup of cooked mushrooms can surely fulfill your daily requirements of copper. This mineral is also healthy for maintaining healthy bones and nerves.
How to differentiate? Mushroom package marked with “UVB” indicates that they are grown in sunlight and are healthier for your bones. Generally, 3 ounces of UVB exposed mushrooms contain sufficient vitamin D to meet your daily requirements.
6. Have the anti-cancer property
Apart from taste, there are several medicinal advantages and health benefits of mushrooms. Reishi has anti-cancer properties. Some studies also indicate that it can kill cancer cells averting further harm.
Free radicals always damage the heart and become a reason for several heart problems and cancer. Antioxidants found in mushrooms fight these free radicals and bolsters overall health.
Mushrooms also complement chemotherapy and radiation therapy. It reduces the consequences of cancer like nausea, anemia, decreased resistance, and bone marrow suppression.
7. Control cholesterol level
Mushrooms are full of lean protein and contain pretty less fat or cholesterol. It is a source of chitin that helps regulate cholesterol levels.
Mushroom also contains beta-glucan, a soluble dietary fiber that helps heart health and looks after your cholesterol.
The high protein contents help burn extra fat in the body. Thus, it reduces the chances of cardiovascular diseases.
8. Good for diabetes
Mushrooms are a great source of chromium, which helps maintain blood sugar levels. It also supports the regulation of insulin in the blood, decreasing the chances of blood sugar spikes.
Mushrooms are full of fiber contents that improve metabolism and aids the digestive system. Plus, they contain much fewer amount of carbs and fats. Thus, they are considered a superfood for diabetic patients.
I think now you are ready to carry some of its trials in the kitchen. But before that, remember not to choose wild mushrooms because they could be toxic. And could lead to risky health conditions and even death. Therefore it is better to be safe and acquire mushrooms only from reliable grocery shops.
Check whether you have allergies or any other health condition before considering them in your diet plan.
Also, always consider a doctor’s advice before including them in your diet. Instead of having any amount of its intake, prefer a moderate start, and increase as per requirements.
Consulting with a health expert would also provide a prescription according to the difference in age and health conditions.
Eating mushrooms in a large amount could cause digestive problems. Eat them fresh. And using its powder may lead to health risks related to the liver and kidney.
This versatile food can be used in numerous ways, from boiled to grilled, and used with countless dishes. It offers the incredible taste and health benefits of mushrooms.