Mushrooms

Mushrooms 

 

 

Mushrooms are cultivated and consumed worldwide nowadays. It belongs to the fungi family. Mushrooms are low in calories and provide numerous health benefits. Mushrooms are grown on composted soil among a wide range of other fungi and bacteria. These fungi and bacterias play an essential role in the process by breaking down the raw materials before the mushrooms can grow.  Mushrooms are available in fresh, canned, dried, frozen, and powdered form. Nutritional facts of mushrooms per cup (96 grams): 

Mushrooms are a natural, non-animal source of vitamin D2, capable of increasing the level of this vitamin as effectively as supplements. This vitamin D2 is converted to vitamin D inside the body, which is essential for the absorption of calcium in the body. Deficiency of this vitamin can lead to osteoporosis, mineralization defects, and muscle weakness, causing falls and fracture. Some vitamin B12 is also present in mushrooms, which is usually absent in plant based products. So, it is very beneficial for vegetarians. Additionally, mushrooms are high in protein, when compared with other vegetables. 

 

Potential benefits of mushrooms: 

 

In addition to nutritional value, mushrooms also have a wide range of medicinal properties. Mushrooms are packed with a high range of antioxidants, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C. These all have potential cancer fighting properties. These antioxidants inhibit the formation of free radicals, which can lead to cellular damage and accelerate aging, development of chronic diseases, and certain cancers. Flavonoids and phenolic acids are the main phenolic compounds present in mushrooms. Both of these act as antioxidants and pro-oxidants. Antioxidants improve cell survival, whereas pro-oxidants lead to cell death to prevent tumor growth. Polysaccharides present in mushrooms have potent anticancer effects. Beta glucan, a specific type of polysaccharide, stimulates the immune system to activate macrophages and natural killer cells, which prevent body from infection and harmful diseases, including cancer. Mushrooms also contain decent amounts of glutathione and ergothioneine. Both are powerful antioxidants. Glutathione detoxifies the body by eliminating harmful substances from the body, while ergothioneine protects DNA from oxidative damage. Vitamin C and selenium also has potent anti cancer properties. However, most of these researches are based on the effects of compounds present in mushrooms, but not on the effect of consumption of mushrooms. So, further research is needed to evaluate the effect of eating mushrooms on cancer to verify these claims. 

The main reasons behind the development of heart disease are oxidative stress, inflammation, high cholesterol levels, and high triglyceride levels. Ergothioneine and beta glucan may help reduce this risk. Beta glucan is a soluble fiber, which forms gel-like substance when digested. It binds with triglycerides and cholesterol and inhibits their absorption. Some research shows that ergothioneine may help reduce triglyceride levels after a meal. Consumption of 2 teaspoons of mushroom powder as a part of meal reduced the blood triglyceride levels when compared with the control group. Ergothioneine also inhibits plaque formation inside the arteries, which can lead to high blood pressure and stroke. 

The polysaccharides present in mushrooms may help lowering blood sugar levels and improved insulin resistance. These polysaccharides also act as prebiotics, feeding beneficial gut bacteria. Hence, help improve gut health. 

 

Potential downsides of mushrooms:

 

Although safe for most people, consumption of mushrooms can cause some health issues including, tiredness, stomach upset, skin allergies, tingling sensation, headache, anxiety, and dizziness in some people. Some doctors also suggest avoiding mushrooms while pregnant or breastfeeding.  

Overall, mushrooms are low in calories and are packed with high protein, antioxidants and other beneficial nutrients. Add mushrooms to your food and enjoy delicious dishes.