7 Reasons Why You Need to Eat More Mushrooms

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.

7 Foods That Are Great For Your Immune System

A healthy immune system means we don’t have to worry when cold and flu season comes around, as our bodies will be well equipped to fight invading bacteria, viruses and parasites.

Our immune system is made up of various cells, tissues, and organs that work together to activate an immune response, i.e. an attack on the intruders in our body.

While most of the time, our bodies do an amazing job in keeping us fit and healthy, there are times when it needs a little boost – particularly if we’re stressed, suffering from a lack of sleep, or have been binge eating junk foods.

At times like these, we need to up our intake of certain types of foods that can improve our immunity.

Here are eight healthy and immune-enhancing foods, guaranteed less painful than the flu shot!

GARLIC

Garlic has been used for centuries as a natural medicine due to its antibacterial, antiviral, anti-fungal and anti-inflammatory properties, which all enhance and protect our immunity.

One study, carried out over a 12-week period, has shown that a garlic supplement can protect against the common cold.

One hundred and forty-six subjects received either a garlic supplement or a placebo every day during the trial. Those taking the garlic had significantly fewer colds than those in the placebo group – 63% less in fact.

Of those taking the supplement that did get sick, the average length of symptoms was reduced by 70%, from 5 days in the control group to just 1.5 days in the garlic group.

Researchers concluded that a chemical in garlic, known as allicin, can prevent attack by the common cold virus.

What makes allicin so great?

Research published in the journal Microbes and Infection, states that in it’s pure form, allicin has been found to exhibit antibacterial activity including against multidrug-resistant strains of E. coli; antifungal activity, particularly against Candida; anti-parasitic activity; and antiviral activity.

You don’t need to take a garlic supplement to get the goodness of allicin – fresh garlic will do the trick.

But, you have to know the secret behind releasing allicin from garlic.

You need to crush, chew or chop the garlic clove, and then wait for five minutes before eating, so that the allicin is most potent.

Garlic possesses numerous other health benefits, which you can read about here.

TEA

A cup of tea does more than warm you up in winter, it boosts immunity. In studies, both the green and black varieties have been found to play a role in keeping illness at bay.

According to research carried out and published in 2011 by Oregon State University, an antioxidant in green tea (EGCG), plays a vital part in supporting the immune system, as well as suppressing autoimmune diseases, which can range from simple allergies to multiple sclerosis (MS).

While its effects were not as strong as some of those produced by prescription medications, don’t forget that green tea doesn’t carry with it the same concerns when it comes to long-term use or toxicity.

Other research that same year looked at green tea’s effects on the influenza infection in Japanese school children.

Over 2,000 pupils, between 6 and 13 years of age, were asked to complete surveys during the winter months. It was found that those who drank between one and five cups of green tea a day suffered the fewest cases of flu.

The research also showed that there were no real added benefits to be gained by drinking more than five cups.

Let’s not forget about black tea.

A 2003 study found that a compound in black tea, L-theanine, primes the immune system to attack invading bacteria, viruses and fungi.

A second study showed that the immune system blood cells from tea drinkers responded five times faster to invaders than the blood cells of coffee drinkers.

Black tea may also help in another way too – by lowering stress levels. It’s well known that high stress levels can leave us more susceptible to illness.

2006 research saw 75 healthy men given either four cups of black tea daily for six weeks, or four cups of another caffeinated beverage.

After being exposed to ‘everyday stresses’, it was found that the tea group recovered much quicker from the effects of stress exposure than those in the placebo group.

MUSHROOMS

Mushrooms are a rich source of antioxidants, and other nutrients, which may just work to boost immunity.

Several studies on mushrooms and their health benefits were published in 2013 in the Journal of the Federation of American Societies for Experimental Biology (FASEB).

One of these studies involved 51 healthy adults consuming either 50 g or 100 g of dried, whole Shiitake mushrooms every day for four weeks.

At the end of the 28 days, participants’ blood was tested for the presence of molecules called cytokines, which activate immune responses by signaling to cells to move towards areas of inflammation, infection and trauma.

In both groups, cytokines levels had risen significantly, when compared with pre-trial levels, indicating that just 50 g of Shiitake mushrooms can improve your immune system.

A separate seven year study, funded by the National Institutes of Health, came to the conclusion that the lesser-known ‘Turkey Tail’ mushrooms can improve immunity in women with breast cancer, when eaten daily.

In animal studies, another variety of mushrooms, the common white button kind, have been shown to have similar immune-enhancing effects.

FERMENTED FOODS

Fermentation, or ‘culturing’, is a food preservation technique carried out by allowing bacteria, yeasts and other micro-organisms to partially break down the food.

Fermenting improves the digestibility of food while contributing to our gut health, by giving us added ‘beneficial bacteria’ (also known as probiotics).

You may be wondering how food that is good for our gut is good for our immunity.

Well, it’s thought that about 80% of our immune system is located in our digestive system, meaning that a healthy gut would certainly play a part in immunity.

A review of several studies, published in 2001 in the American Society for Clinical Nutrition, outlines the effects of probiotics on immunity.

The authors conclude that probiotic bacteria have the ability to regulate the immune system, and prevent inflammation.

In another study, researchers at the University of Medicine and Dentistry in New Jersey (now Rutgers School of Dental Medicine), found probiotics helped reduce both the duration and severity of cold symptoms.

In the study, 198 students were given a placebo or probiotics. Those taking the probiotics missed less than half the school days of the placebo group (15 vs 34 missed days) and reported a 34% reduction in severity of symptoms.

Their colds also lasted 48 hours less.

Other research shows that, even those who put their bodies under extreme pressure, leaving them susceptible to illness, can benefit from probiotic bacteria.

Highly trained, long-distance male runners were followed for four months of winter training. Half were given probiotics, the others a placebo.

It was found that the probiotics led to “a substantial reduction in the number of days and severity of respiratory illness” among the runners.

Examples of fermented foods include raw yogurt, sauerkraut, kimchi and miso.

Be warned – they have a certain, tangy taste that is most definitely acquired. If you prefer, you can always try a good quality probiotic capsule.

CHICKEN SOUP

The old wives’ tale that chicken soup is good for a cold may just have some merit to it!

Dr. Stephen Rennard of the University of Nebraska Medical Center published researchin 2000 evaluating the effect of chicken soup on the common cold.

He found that all but one of the soups tested had a mild anti-inflammatory effect, which may alleviate the symptoms of an upper respiratory tract infection.

While Rennard couldn’t say for sure the exact mechanism by which the soup works, it seems it’s not just the chicken that can help with the inflammation – all of the vegetables present in the soup individually played a role.

Over a decade later, the interest in chicken soup’s immune benefits is still going strong.

2012 research, printed in the American Journal of Therapeutics, delved a little deeper into the mystery.

They found that a compound in the soup – carnosine – helped the body’s immune system to fight the early stages of flu.

Chicken soup isn’t just a placebo effect either.

Mount Sinai researchers looked at how cold water, hot water and chicken soup affected the movement of mucus.

The hot liquids both increased mucus flow, providing relief to sufferers, but the soup worked even better than the warm water – proving there is something in soup that does the trick.

OATS

Oats contain a type of soluble fiber called beta-glucans, which are believed to have several positive health benefits, one of which is to support immunity.

Italian researchers reviewed various existing studies on beta-glucans and found that they improve the body’s immune system defense against foreign invaders.

They do this by enabling certain cells in the body to respond to, and fight, a wide range of invaders like bacteria, viruses, fungi and parasites.

In 2010, researchers from the University of Illinois published work in the journal Brain, Behavior, and Immunity, which backs up the claims that soluble fiber in oats canreduce inflammation and boost the immune system.

In the study, mice were fed similar diets; the only difference being one group was fed soluble fiber while the other was given insoluble fiber.

After 6 weeks, scientists induced illness in the animals by injecting them with a substance that mimicked a bacterial infection.

Those on the soluble fiber were less sick than those given the insoluble fiber, and the mice in the soluble fiber group recovered 50% faster.

Oats make a quick and easy immune-boosting breakfast, especially if you follow my overnight oats recipe.

FISH

Fish, especially oily fish, is a fantastic and healthy super food, thanks to its important nutrients, high quality protein and healthy fats.

It’s one of the richest sources of vitamin D, something we now know is vital for a well-functioning immune system.

A paper on vitamin D, published in the Journal of Investigative Medicine, outlines its role in immunity. Most notably, vitamin D helps immune cells to produce the substances that fight microbes.

Vitamin D deficiency is also found in many cases of autoimmune diseases, whereas supplementing with it can help with these conditions.

Research published in 2013 has found that fish oil rich in omega 3 fatty acids not only reduces inflammation, but enhances immune effects.

In animal studies, the fish oil was shown to enhance the activity of a type of white blood cell that helps fight off foreign bacteria and other invaders that can make us ill.

Other sources of vitamin D include cheese, eggs, liver, mushrooms exposed to UV light, and fortified cereals and juices.

As you can see there are plenty of scientific studies showing the merit of various foods when it comes to combating sickness and improving your immune function.

But, by only choosing to focus on certain foods, and consuming them in isolation, you won’t stave off illness.

The only way to do that is to make sure you have a well-rounded diet, full of all the nutrients our bodies need to function at their best.

Complex carbohydrates, healthy fats, lean protein and a variety of colorful fruits and veggies all play a role in boosting our immune system.

To learn more, check out my article on how good nutrition stops you from getting sick.

Have you any tried and tested foods you eat when you feel an illness coming on?