Mushrooms, though classified as vegetables in the food
world, are not technically plants. They belong to the fungi kingdom and
although they are not vegetables, mushrooms provide several important
nutrients. The health benefits of mushrooms include relief from high
cholesterol levels, breast cancer, prostate cancer, and diabetes. It also helps
in weight loss, and increases the strength of your immune system.
1) Cancer
Mushrooms contain just as high an antioxidant capacity as
carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.
Selenium is a mineral that is not present in most fruits and
vegetables but can be found in mushrooms. It plays a role in liver enzyme
function, and helps detoxify some cancer-causing compounds in the body.
Additionally, selenium prevents inflammation and also decreases tumor growth
rates.
The vitamin D in mushrooms has also been shown to inhibit
the growth of cancer cells by contributing to the regulation of the cell growth
cycle. The folate in mushrooms plays an important role in DNA synthesis and
repair, thus preventing the formation of cancer cells from mutations in the
DNA.
2) Diabetes
Studies have shown that type 1 diabetics who consume
high-fiber diets have lower blood glucose levels and type 2 diabetics may have
improved blood sugar, lipids and insulin levels. One cup of grilled portabella
mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3
grams of fiber.
3) Heart health
The fiber, potassium and vitamin C content in mushrooms all
contribute to cardiovascular health. Potassium and sodium work together in the
body to help regulate blood pressure. Consuming mushrooms, which are high in
potassium and low in sodium helps to lower blood pressure and decrease the risk
of high blood pressure and cardiovascular diseases.
Mushrooms themselves provide you with lean proteins since
they have no cholesterol or fat and are very low carbohydrates. The fiber and
certain enzymes in mushrooms also help lower cholesterol levels. Moreover, the
high lean protein content in mushrooms helps burn cholesterol when they are
digested. Balancing levels of cholesterol between LDL cholesterol (“bad”
cholesterol) and HDL (“good” cholesterol) is essential in the prevention of various
cardiovascular diseases like artherosclerosis, heart attack, and stroke.
4) Immunity
Selenium has also been found to improve immune response to
infection by stimulating production of killer T-cells. The beta-glucan fibers
found in the cell walls of mushrooms stimulate the immune system to fight
cancer cells and prevent tumors from forming.
Mushrooms contain natural antibiotics (similar to
penicillin, which itself is extracted from mushrooms), which inhibit microbial
growth and other fungal infections. Those same polysaccharides, beta-glucans,
can stimulate and regulate the body’s immune system. They can also help heal
ulcers and ulcerous wounds and protect them from developing infections. The
good combination of vitamins A, B-Complex and C that is found in mushrooms also
strengthens the immune system.
5) Weight management and satiety
Dietary fiber plays an important role in weight management
by functioning as a "bulking agent" in the digestive system.
Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans
and chitin which increase satiety and reduce appetite, making you feel fuller
longer and thereby lowering your overall calorie intake.
6) Bone Health
Mushrooms are a rich source of calcium, which is an
essential nutrient in the formation and strength of bones. A steady supply of
calcium in the diet can reduce your chances of developing conditions like
osteoporosis, and can also reduce joint pain and general lack of mobility that
is associated with bone degradation.
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