Mushrooms are a fungus that brings a savory flavor to meals without adding much fat, calories or sodium. There are several types of mushrooms available for sale. These include Button, Chanterelle, Cremini, Enoki, Maitake, Morel, Oyster, Porcini, Portobello, and Shiitake.
Researchers continue to reveal how mushrooms can ward off chronic diseases and improve your everyday health. Read on to discover ways that mushrooms can benefit your health.
Health Benefits of Mushrooms
1. Lower Blood Pressure
Potassium is a mineral and electrolyte that helps your body control blood pressure. Mushrooms are rich in potassium and therefore help reduce blood pressure.
The flavor of mushrooms may reduce your need for added salt which also helps reduce blood pressure. Researchers found that substituting mushrooms for half the meat in a ground beef recipe kept the flavor and lowered sodium intake by 25%.
2. Lower Cholesterol
Mushrooms make an excellent substitute for red meat while minimizing calories, fat and cholesterol. Research shows that shiitake mushrooms, in particular, help keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block cholesterol from being absorbed and lower the overall amount of cholesterol in your blood.
3. Promote Gut Health
The microbiome in your gut is home to organisms and bacteria that play a large role in your health and mood. Prebiotics, such as mushrooms, keep your gut healthy by stimulating the growth of healthy bacteria. The polysaccharides in mushrooms pass through the stomach unchanged and reach the colon where they feed the bacteria there.
4. Boost Immune System
Mushrooms contain nutrients that support a healthy immune system. These nutrients include selenium, vitamin D and vitamin B6.
- Selenium helps your body prevent cell damage. Choose cremini mushrooms for the most benefit.
- Vitamin D assists with cell growth, boosts immune function and reduces inflammation. Maitake mushrooms offer an easy way to add vitamin D to your diet.
- Vitamin B6 helps your body form red blood cells, protein and DNA. Shiitake mushrooms are the best choice for vitamin B6.
5. Decrease Cancer Risk
A review of 17 cancer studies shows that eating just 18 grams (1/8-cup) of mushrooms a day may reduce your risk of cancer by as much as 45%. Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that slows and prevents cellular damage.
Some mushroom varieties (such as shiitake, oyster, maitake and king oyster) contain higher amounts of ergothioneine. However, researchers found that incorporating any variety of mushrooms in your daily diet will lower your risk of cancer.
Ways to Enjoy Mushrooms
- Mushrooms are delicate and should be cleaned gently. Either place them under gently running water to release any dirt or brush dirt off with a dampened paper towel.
- Sautéing mushrooms quickly over high heat or simmering over low heat, as in soups, are ideal cooking methods for preserving nutrients.
- Add chopped mushrooms into omelets, scrambled eggs, stir-fries, pasta sauces, chilis or soups.
- Sauté mushrooms in olive oil and add to cooked pasta or whole grains.
- Mushrooms make a great replacement for meat because of their umami (savory) flavor. Replace about a quarter to a half of the meat in a recipe with chopped mushrooms.
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