Mushrooms are more than just a tasty topping on your pizza. They are nutrient-rich superfoods with numerous health benefits. These umbrella-shaped fungi are low in calories and packed with essential nutrients like antioxidants, vitamins, fibre, and minerals.
From boosting immunity to supporting heart health and weight management, mushrooms can be a powerful addition to your diet.
Let’s explore the many benefits of mushrooms and tips to choose the right ones safely.
6 Incredible Health Benefits of Eating Mushrooms
Mushrooms offer a wide array of health benefits, thanks to their rich nutritional profile. Not only are they delicious, but their nutrient content rivals that of grains, legumes, and even cottage cheese, making them a valuable addition to a balanced diet.
Here are the top 6 health benefits of mushrooms.
1. Rich in immunity boosters
Mushrooms benefit our body by enhancing the ability of macrophages to eliminate foreign, harmful matter entering the body, which can damage our immune system.
Vitamins in mushrooms help ensure our body has a well-developed immune system to fight pathogens.
May help slow down ageing One of the standout benefits of mushrooms is their high antioxidant content, which helps combat signs of ageing. Antioxidants neutralise free radicals, which are the harmful byproducts of metabolism that can damage cells and accelerate ageing.
By reducing oxidative stress, mushrooms support healthier skin, improved cellular repair, and overall longevity.
2. Help with Weight Loss
Mushrooms can be a great addition to your weight loss journey!
Low in calories and fat, yet rich in nutrients, they support fat-burning when paired with regular exercise and a balanced diet.
Mushrooms also help regulate Body Mass Index (BMI) by providing essential nutrients without contributing to excess calorie intake. Their high vitamin B content aids in the efficient metabolism of proteins, fats, and carbohydrates, giving your body the energy it needs while supporting healthy weight management.
3. Support heart health
Mushrooms like shiitake and maitake contain potassium, a mineral that is known to help lower blood pressure. Beta-glucans in mushrooms may help reduce LDL levels without affecting HDL levels. While mushrooms may not directly affect heart health, their ability to reduce blood pressure and cholesterol levels can benefit the cardiovascular system.
4. May help in cancer management
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that helps prevent and slow down oxidative cell damage. Studies have shown that higher mushroom consumption is associated with a lower risk of cancer.
5. Health Benefits of Mushrooms During Pregnancy
During pregnancy, women generally consume supplements like folic acid, which is required by the fetus for proper growth and development.
Mushrooms are a rich source of folate, also known as folic acid. Women during their pregnancy are advised by their doctors to include mushrooms in their diet.
Are All Mushrooms Safe to Eat?
Mushrooms, also called ‘toadstools’, are a type of fungus which grows above the ground, in soil or even in food. There are many species of mushrooms available, but not all mushrooms are beneficial to us.
A commonly found species is Psilocybe cubensis, also known as the magic mushroom. A person consuming magic mushrooms can experience delusions, mental confusion, tiredness, or other abnormal symptoms. These mushrooms have potent psychotropic substances, which even in small quantities can affect the central nervous system.
Magic mushrooms, in the worst-case scenario, can even cause seizures and convulsions, conflicting with all the mushroom benefits which a good species can provide.
The most widely consumed mushrooms in households are the white button mushrooms, specifically Agaricus bisporus, which belongs to the Class Basidiomycetes and Family Agaricaceae.
Health Benefits of White Button Mushrooms
White button mushrooms are the most consumed species of mushroom worldwide due to their vast benefits to the human body.
Button mushroom benefits mainly due to the presence of the following components-
- antioxidants
- potassium
- selenium
- amino acids
- vitamin
- riboflavin
- phosphorus
- zinc
These chemical constituents are responsible for providing health benefits to mushrooms.
So, next time you visit a supermarket, make sure to get the right button mushrooms for you to enjoy maximum health benefits.
How to Choose Safe and Healthy Mushrooms
There have been many cases where people are allergic to mushrooms, they experience severe sensitivity reactions like itching, bloating and even loss of consciousness in chronic cases.
Selecting the right mushroom remains a challenge in supermarkets due to a lack of knowledge on how to identify the correct species.
Here are a few easy ways to help you in your next mushroom shopping experience.
3 ways to examine the right mushroom for you
- Before consuming mushrooms, ensure they are fresh. Old and tarnished mushrooms, which are not fresh, pose a significant health risk to humans.
- Mushrooms are sweet-smelling and possess untidy and rough surfaces.
- Avoid using mushrooms with a red stem or a red cap; this is a precautionary measure to protect yourself from picking up poisonous ones.
Mushrooms have been an undervalued food source for decades, but they offer many benefits. The presence of various nutrients in mushrooms and the benefits of consuming mushrooms are diverse, but people must be aware of which mushrooms are safe to avoid any uncertain effects.
Takeaway
Mushrooms are a nutritional powerhouse offering a range of health benefits—from enhancing immunity and improving heart health to supporting pregnancy and weight management.
However, it’s essential to select edible varieties carefully and consume them fresh. When selected and prepared properly, mushrooms can be a delicious and valuable part of a healthy diet.
So next time you’re grocery shopping, pick up some white button mushrooms and enjoy both their flavour and health perks.
Expert Quote:
“Mushrooms are one of the few plant-based sources of vitamin D and offer powerful antioxidant and immune-supporting benefits. Including them regularly in your meals can make a real difference to your long-term health”
Dr Anubha Karol
References:
- Ba, D. M., Ssentongo, P., Beelman, R. B., Muscat, J., Gao, X., & Richie, J. P. (2021). Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Advances in Nutrition, 12(5), 1691–1704. https://doi.org/10.1093/advances/nmab015
- Krittanawong, C., Isath, A., Hahn, J., Wang, Z., Fogg, S. E., Bandyopadhyay, D., Jneid, H., Virani, S. S., & Tang, W. H. W. (2021). Mushroom Consumption and Cardiovascular Health: A Systematic Review. The American Journal of Medicine, 134(5), 637-642.e2. https://doi.org/10.1016/j.amjmed.2020.10.035
- hPhillips, K. M., Ruggio, D. M., & Haytowitz, D. B. (2011). Folate composition of 10 types of mushrooms determined by liquid chromatography–mass spectrometry. Food Chemistry, 129(2), 630–636. https://doi.org/10.1016/j.foodchem.2011.04.087
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