Mushrooms are best known for enhancing the flavor of meals, but they also pack a powerful nutritional punch that has earned them the title of super food for good reasons. The versatile fungi can be prepared in a variety of ways, making them a powerful addition to almost any meal, including being used as a meat substitute. This article takes a look at some of the health benefits that the mighty mushroom provides.
Cognitive Health
Mushrooms are a natural source of fiber which supports gut health by feeding the good bacteria in the intestines. This good bacteria makes chemicals or neurotransmitters that send messages between the nerves that promote concentration, mood stability, brain health, and mental well-being. Lion’s Mane gets a lot of attention when it comes to brain health due to its potential to protect against neurological damage and promote the growth of nerve tissues important for those with neurodegenerative diseases.
Vitamins and Minerals
Mushrooms are one of the best sources of selenium, which helps the body make anti-aging antioxidants to protect against cell damage.
They are also a great source of vitamins B2, B3, B5, and B9, which are essential for cell growth and formation, helping your hair, skin, and nails become more healthy along with your brain and heart.
They contain calcium and potassium, which may help to prevent kidney stones from forming and recurring.
Whether exposed to sunlight or a UV lamp, mushrooms contain vitamin D, which can be hard to come by in nature. Vitamin D assists cell growth, boosts immune function and reduces inflammation. Vitamin D also helps the body to absorb calcium to support bone and tooth health. Low levels of vitamin D are linked to type 2 diabetes, dementia and an increased risk of premature death.
Benefits of Consuming Mushrooms
Antioxidant Power: They contain potent antioxidants, such as ergothioneine and glutathione, which protect cells from damage and reduce inflammation.
Bone Health: They are one of the few plant-based sources of vitamin D, which is essential for bone health. Exposure to sunlight converts ergosterol in mushrooms into vitamin D.
Anti-cancer: Incorporating a variety into the daily diet could lower the risk of cancer by as much as 45%.
Nutrient Rich: They are a good source of vitamins (B vitamins, vitamin D), minerals (selenium, potassium, copper), antioxidants, and fiber.
Heart Health: They contain compounds that help lower cholesterol and blood pressure. They are also a good source of potassium, which supports heart health.
Immune System Support: They are rich in antioxidants, polysaccharides, and selenium, which help boost the immune system and protect against cell damage.
Anti-inflammatory Properties: They contain compounds that have anti-inflammatory effects, which may help reduce the risk of chronic diseases such as arthritis and cancer.
Brain Health: Some varieties, such as Lion’s Mane, contain compounds that may improve cognitive function, focus and memory as well as protecting against neurodegenerative diseases.
Digestive Health: They are a good source of fiber, which promotes healthy digestion and supports gut health.
Weight Management: They are low in fat, cholesterol, sodium, and calories. They can be easily incorporated into a weight loss diet to benefit from their compounds that help to control blood sugar levels and allow the body to burn excess fat and calories.
Other Benefits
- They are a low-calorie and low-fat food, making them a good option for weight management.
- They are linked to lowering blood sugar levels, reducing stress, improving moods, and enhancing wound healing.
- They contain copper, which is important for red blood cell production.
- They contain choline which supports movement, learning, and memory.
Mushrooms are a diverse group of fungi that provide numerous nutritional and health benefits. Here are some common types of mushrooms and their known benefits:
Edible Mushrooms
- White Button: Rich in selenium, vitamin D, and antioxidants.
- Shiitake: Contain lentinan, which has anti-tumor properties.
- Oyster: Good source of fiber, potassium, and vitamin B6.
- Portobello: High in fiber, iron, and antioxidants.
- Cremini: Similar to white button, but with a stronger flavor.
Medicinal Mushrooms
- Reishi: Adaptogenic properties that may reduce stress and improve immune function.
- Cordyceps: Anti-inflammatory and antioxidant effects, may support respiratory health.
- Lion’s Mane: May improve cognitive function and nerve regeneration.
- Turkey Tail: Anti-cancer and immune-boosting properties.
- Chanterelle: Contain polysaccharides that may have anti-inflammatory and antioxidant effects.
- Enoki: High in antioxidants and may have anti-aging effects.
- Ganoderma Lucidum: Used in traditional Chinese medicine for its immune-modulating properties.
- Maitake: May help regulate blood sugar levels and reduce inflammation.
The specific health benefits of different types of mushrooms may vary, with some being more potent in certain areas than others. For example, wild mushrooms tend to be higher in vitamin D than cultivated varieties.
It’s also important to note that some mushrooms are poisonous and should not be consumed. Always consult a healthcare professional or a registered dietitian for advice on safe and healthy mushroom consumption.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
TJ Webber at WHN
https://www.uq.edu.au/news/article/2023/02/mushrooms-magnify-memory-boosting-nerve-growth-0
https://www.cedars-sinai.org/blog/five-health-benefits-of-mushrooms.html
https://www.uclahealth.org/news/article/7-health-benefits-of-mushrooms
https://mycoterrafarm.com/resources/mushrooms-for-brain-fog/.
https://www.ucihealth.org/blog/2024/05/mushrooms-meals-protect-health.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10857520
https://content.iospress.com/articles/journal-of-alzheimers-disease/jad180959
https://worldhealth.net/news/over-10-types-mushrooms-may-be-beneficial-brain/
