I come
across so many people who hate mushrooms and I get it…I used to hate them too,
thanks to their ‘strange’ texture.
But once
I began incorporating them into my diet, I really began to enjoy eating
mushrooms. After all, vegetables in any form are healthy and offer important
nutrients and antioxidants.
But
mushrooms do more than just add vitamins and minerals, they boast a myriad of
health benefits too.
Here are
7 reasons, backed by science, proving that you should be eating more mushrooms!
A
DIETARY SOURCE OF VITAMIN D
Mushrooms
also contain vitamin D, although it’s thought to be mainly vitamin D2, which
studies have found is less potent in the human body that vitamin D3, the type
found in animal products.
One such study,
carried out in 2010 and featured in The Journal
of Clinical Endocrinology & Metabolism, found that D3 is around
87% more effective at raising and maintaining vitamin D levels in the body.
However,
three years later, a study was published in the Journal of the Federation of American
Societies for Experimental Biology (FASEB), which stated that
mushrooms actually can produce vitamin D3 and D4 under certain
conditions.
One of
the researchers in this study, Dr Michael Holick, went on to publish even more
findings about mushrooms’ vitamin D content.
He
discovered that, in fact, mushrooms can provide as much
vitamin D as supplements.
In his study, 30 adults were given a capsule each day for 12 weeks
containing either vitamin D2, D3, or sun-exposed mushroom powder with
high-levels of D2.
At the
end of the 3 month period, Holick found that there was no significant
difference in the participants’ vitamin D levels.
Exposing
mushrooms to UV light after harvesting is becoming more and more common in the US, which is good news for those looking for a
vitamin D boost.
The
bottom line is that, if you don’t live in a sunny climate and don’t eat animal
sources of vitamin D, UV-exposed mushrooms may be a more nutritious and
inexpensive alternative to vitamin D supplements.
WEIGHT
MANAGEMENT
Mushrooms may help with weight
loss when consumed as part of an overall healthy diet.
One study, also published in FASEB, found that substituting red meat with white button mushrooms boosted weight loss.
73 obese
adults (almost 90% of whom were women) were placed in two groups. One group was
asked to eat one cup of mushrooms each day in place of meat, while the others
ate a standard diet without mushrooms.
After
one year, those who ate the mushrooms had lost an average of 3.6% percent of
their starting weight (approximately seven pounds).
They
also had improved body composition such as a smaller waist size and lower BMI; and they were able to maintain their weight loss better than those in the standard group.
This
isn’t the only study to show that mushrooms can aid in weight loss when used to
replace meat. An earlier, 2008 study had
similar results.
The
researchers behind this particular study concluded that increasing your intake
of low-energy-density foods (like mushrooms) in place of high-energy-density
foods (like beef) in similar recipes can be a good way to reduce calorie and
fat intake.
I should
point out though, that weight loss would probably be achieved
with other vegetables besides mushrooms, although mushrooms offer a good substitute
for meat in terms of versatility, flavor and mouth-feel.
IMPROVES
IMMUNITY
Carrots and spirulina aren’t the only superfoods thought to boost
immunity. Mushrooms have recently come under the spotlight in this regard too.
A recent study shows that adding mushrooms to your diet has
a positive effect on the immune system.
51
healthy adults were asked to consume either 50 g or 100 g of dried, whole shiitake mushroomsevery day, for 28 days.
Their
blood was tested for the presence of cytokines – molecules that help in immune responses and
signal to other cells to move towards areas of inflammation, infection and
trauma.
In both
groups, the levels of cytokines in participants’ blood were significantly
increased compared to the levels seen at the beginning of the trial. There were
no major differences between the two serving sizes.
This
study shows that even as little as 50 g of shiitake mushrooms can improve your
immune system.
White
button mushrooms may also enhance immunity (at least in
animals)!
Mice were fed diets
containing 0%, 2%, or 5% white button mushrooms for four weeks before being
vaccinated against a type of salmonella. Four weeks after that, they were deliberately
infected with salmonella.
Those
mice in the 2% mushroom group had a higher survival rate than the other groups,
suggesting that white button mushrooms may improve immunity.
What’s
more, a seven year, $2 million study,
funded by the National
Institutes of Health, discovered that Turkey Tail mushrooms improve
immune function when given daily to women with breast cancer.
The
participants suffered no adverse effects from this particular immune stimulant.
It seems
that mushrooms, particularly shiitake, Turkey Tail and white button mushrooms,
can stimulate the immune system and improve defenses against illness.
Learn
more about how good nutrition stops you from getting sick.
MAY
HELP FIGHT CANCER
As you
can see, mushrooms have proved beneficial in boosting the immunity of some
patients with cancer. But experts are also looking at other ways that mushrooms
can play a part in fighting cancer.
The
reishi mushroom, also known as the ‘Mushroom of Immortality’ contains a compound calledganoderic
acid.
Research from
2006 found that this compound, taken from the reishi mushroom, caused lung
cancer cells to die.
Other
promising research, published in the Journal Cancer Research, looked at
the anti-tumor activity of shiitake mushrooms.
Six polysaccharides (a
type of carbohydrate compound) were extracted from the shiitakes. Two of those
showed a strong anti-tumor effect,
One in
particular, known as lentinan, caused the tumors to almost completely disappear at
high doses, without any signs of toxicity.
While
these two studies show that mushrooms may be effective against cancer, a reviewof
five studies carried out in 2012 didn’t find enough evidence to justify the use
of reishi mushrooms…at least as afirst‐line treatment for cancer.
However,
the reviewers did state that these mushrooms could be used in conjunction with
conventional cancer treatment, due to their immune enhancing abilities and
potential to kill cancer cells.
They
also state that there are very few adverse effects – always a plus given the many side-effects of chemotherapy and other cancer
treatments!
A
SOURCE OF ANTIOXIDANTS
You’ve
probably come across the advice that antioxidants are most abundant in deeply
colored fruit and vegetables – like blueberries, kale and sweet
potatoes.
If we’re
to look at the research though, that school of thinking may not be entirelyaccurate.
Mushrooms,
a relatively pale vegetable, have as many antioxidants as
other vegetables.
Antioxidants
help prevent damage to bodily cells caused by dangerous oxygen molecules known
as ‘free radicals’. These molecules are believed to contribute to heart
disease, cancer, Alzheimer’s diseaseand other serious illnesses.
Researchers at Penn State University measured antioxidant capacity in
several mushrooms including the white button mushroom, crimini, portabello,
shiitake and oyster mushrooms.
Surprisingly,
it turns out that the inexpensive common white button mushrooms have more
antioxidants than tomatoes, green bell peppers, pumpkin, carrots or green
beans.
Even
more surprisingly, they also have higher antioxidant levels than shiitake and
oyster mushrooms.
However,
in other research on the phenolic and flavonoid content of
mushrooms, the button didn’t come out on top.
Phenols
and flavonoids are both types of
antioxidants, you may remember that one particular type of
flavonoid, catechin, is responsible for much of green tea’s incredible health benefits.
In this
particular piece of research, the mushrooms evaluated included oyster
mushrooms, St. George’s mushroom and March mushroom.
All
eight varieties tested were found to contain both phenols and flavonoids and
all showed antioxidant activity.
Chanterelle
mushrooms were the most effective against oxidation, 74% of inhibition, while
white button had the lowest levels at just 10% of inhibition.
LIVER
HEALTH
Keeping
a healthy liver is vital for overall health. As one of our biggest organs, it helps convert the nutrients in our food
into forms our body can utilize. It also regulates hormones and detoxes our body.
Some
research seems to suggest that mushrooms, in particular shiitake, can be
beneficial to the liver.
Research carried
out and published in 2010 in the journal Molecules,
looked at the antioxidant and liver-protecting effects of shiitake extracts.
Mice
were given high doses of paracetamol every day for a week, in order to cause liver
damage.
The mice
treated with the mushroom extract suffered less damage than those who weren’t
given the
extract.
From
these results, the scientists suggested that shiitake extract could perhaps
protect liver cells from paracetamol-induced liver damage thanks to their
antioxidant effects.
On the
other hand, high-doses of shiitakes have been associated with fatty liver
disease!
In a separate study,
mice were fed various diets, some supplemented with white button mushrooms and
others with shiitake mushrooms.
After 6
weeks it was found that all the mice fed the shiitake mushroom diet developed
fatty liver.
Fifteen days after stopping this diet, their livers went back to
normal.
Really
surprising, isn’t it?
It
should be noted that this is the first report that high doses of shiitake
mushrooms are associated with the development of fatty liver disease.
The
evidence suggests that mushrooms, when taken in normal amounts, may be
beneficial for the liver but more research is needed in this area.
BALANCED
CHOLESTEROL & HEALTHY HEART
When it
comes to high cholesterol, mushrooms are a safe food for those with the
condition.
Mushrooms
contain very little saturated or unsaturated fat – under 1/4 g per cup for
portabello, white or shiitake mushrooms. This means they have no real effect on
your body’s production of cholesterol.
It’s
important to keep cholesterol down, as too much in the blood can cause it to
build up in the walls of your arteries, leading to atherosclerosis, a type of heart disease and a risk factor for
stroke.
Interestingly,
some studies suggest that certain mushrooms can actually help lowercholesterol.
Shiitake
contains eritadenine, a substance that has been shown to
have strong cholesterol-lowering properties.
They
have also been shown in tests to stop atherosclerotic plaque from building up in the arteries.
In the study,
32 Japanese white male rabbits were fed with 1% cholesterol for 8 weeks, then
divided into groups and given varying amounts of cholesterol, or cholesterol
and shiitake extract over a further 8 week period.
Even
though the body weight and total cholesterol levels of the rabbits didn’t
significantly differ between the groups, those who were given shiitake extract
in addition to cholesterol had less plaque build-up in their arteries.
This
highlights shiitake extract’s potential ability to inhibit atherosclerotic
development, meaning it might be a useful supplement for those with high
cholesterol or high risk of heart disease.
FINAL
THOUGHTS
As you
can see, numerous studies have been carried out on mushrooms. However, there is
little solid evidence to show that mushrooms can prevent cancer, prevent heart
disease or keep your liver healthy.
That
said, there is lots to show that they have antioxidant and immune boosting
benefits, and can provide as much vitamin D as supplements, proving that they
add more to a meal than just flavor.
Overall,
I believe that mushrooms are a nutritious food and when eaten along with a
variety of other vegetables, fruits, whole grains, lean protein and healthy fats, will surely contribute to overall health.
What
do you think of mushrooms – love them or hate them? Add your comments below.
