Despite being a fungus, most Americans still include mushrooms in their meals. The U.S. Department of Agriculture estimates that the typical American consumes three pounds of mushrooms annually. There’s even more justification to include mushrooms in your diet now. Without adding a lot of fat, calories, or sodium, mushrooms give food a savoury flavour. The health advantages don’t end there, either. Scientists are still learning how eating mushrooms can prevent chronic illness and enhance general health.
Here are few health benefits of eating Mushrooms:
1. Reduce the possibility of cancer: Eating just 18 grammes of mushrooms (about an eighth of a cup or two medium mushrooms) per day can reduce your risk of cancer by as much as 45%, according to a study of 17 cancer studies conducted between 1966 and 2020. Ergothioneine, an amino acid and antioxidant that either prevents or slows down cellular damage, is abundant in mushrooms. Ergothioneine levels are higher in some mushroom types (shiitake, oyster, maitake, and king oyster). However, they discovered that eating any kind of mushroom every day will reduce your chance of developing cancer.
2. Limit the sodium consumption: Elevated blood pressure and sodium levels frequently coexist. The body retains more fluid when exposed to sodium, which can raise blood pressure. If you want to cut back on sodium, think about using mushrooms in your meals. The sodium content of mushrooms is naturally low; a full cup of white button mushrooms contains only five milligrammes of sodium. Because of their savoury flavour, you won’t need to use as much salt to maintain a low blood pressure. A classic ground beef recipe can have its flavour preserved and its sodium content reduced by 25% by substituting half of the meat with mushrooms, according to a study from the Culinary Institute of America and UC Davis.
3. Provide a vitamin D-rich source: Your body needs vitamin D to absorb calcium in order to maintain and grow healthy bones. Many people only receive vitamin D from sunshine or supplements, but if you want to obtain it from your food, mushrooms might be the solution. They contain the only form of vitamin D among vegetables. Certain mushrooms can boost their quantities of vitamin D when exposed to UV light or sunlight, just like people can. After being exposed to UV light or sunshine, white button, portabella, and cremini mushrooms yield the highest levels of vitamin D. Slicing three mushrooms (or one portabella) and letting them sit in the sun for at least fifteen minutes will provide you with the daily required quantity.
4. Encourage a strong immune system: Macronutrients included in mushrooms help maintain a strong immune system. The Mushroom Council claims that the following substances in mushrooms will strengthen your immune system:
●Selenium aids in the synthesis of antioxidant enzymes by your body, preventing harm to cells. For the greatest benefit, go for portabella or cremini mushrooms.
●Vitamin D strengthens the immune system, lowers inflammation, and aids in cell formation. Maitake mushrooms provide a simple approach to increase your diet’s vitamin D intake.
●Vitamin B6, which aids in the synthesis of proteins, DNA, and red blood cells in your body. For vitamin B6, shiitake mushrooms are the best option.
5. Enhance mental health: The impact of consuming mushrooms on mild cognitive impairment (MCI) is still being investigated by researchers. Memory loss and linguistic impairments are brought on by MCI, which frequently precedes Alzheimer’s disease. Those who consumed more than two cups of mushrooms each week had a 50% lower chance of acquiring MCI, according to a Singaporean study. Even those who consumed just one cup benefited in some way. The participants consumed oyster, shiitake, golden, and white button mushrooms.