A
%Start 7 Potential Health Benefits of Mushrooms Everyday Health MenuNewslettersSearch Diet & Nutrition
7 Potential Health Benefits of Mushrooms
From a healthier gut to a sharper brain, here are the perks you may enjoy by adding fungi to your plate. By Jessica MigalaMedically Reviewed by Justin Laube, MDReviewed: April 11, 2022Medically ReviewedWhen exposed to sunlight, certain mushrooms develop vitamin D, and they can pass it on to you.StocksyEven if you’re eating them raw in a salad, fungi are on fire right now. In 2019, sales of mushrooms and mushroom-based products grew 33 percent compared with the previous year, the industry magazine Nutritional Outlook reported in 2021.
visibility
107 views
thumb_up
3 likes
A
Nutrition experts are excited about fungi. “Mushrooms are low in calories. They also provide a wealth of macro and micronutrients, particularly B vitamins, selenium, zinc, and copper,” says Katherine Brooking, RD, a registered dietitian in New York City and a co-creator of the Appetite for Health syndicated weekly news series.
thumb_up
24 likes
Z
B vitamins are important in the manufacture of energy in cells, she explains. And selenium is a powerful antioxidant, according to the National Institutes of Health (NIH) Office of Dietary Supplements, while zinc and copper are essential for a strong immune system.
thumb_up
19 likes
M
It's clear that whole mushrooms that you eat raw or cook for use in recipes are beneficial for your health, and these, rather than mushrooms in processed forms, are what we’re focusing on in this story. Other forms — supplements, nutraceuticals, and mouth sprays, for instance — may provide other benefits, but additional research is needed.
thumb_up
45 likes
M
The most popular mushroom produced in the United States is the white button mushroom, says Kim Bedwell of the Mushroom Council. “Other varieties, such as cremini — also known as baby bella — and portobellos are becoming increasingly popular,” she says. You’re also more likely to find specialty mushrooms (such as shiitakes, oysters, and maitakes) at mainstream grocery stores, she says.
thumb_up
48 likes
W
You have a lot of choices, depending on your taste preferences — and that means a lot of ways to enjoy the following seven health benefits of mushrooms. How to Cut It Portobello MushroomMushrooms are a low-calorie, antioxidant-rich superfood that can be used as a meat substitute.
thumb_up
10 likes
E
Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to cut mushrooms. 1 Mushrooms Support Immunity and Bone Health
When exposed to UV radiation, mushrooms generate vitamin D, according to a review publication in the October 2018 Nutrients. (A half cup of UV-exposed white raw mushrooms contains 46 percent of your daily value for D, notes the NIH.) And that’s an amazing nutritional perk for a veggie (er, fungi).
thumb_up
32 likes
E
“There really aren’t that many food sources — especially plant sources — of vitamin D,” says Brooking. “The vitamin plays an incredibly crucial role in immune and bone health.” As the Nutrients review of research points out, the recommended amount of vitamin D supports muscle function, reduces the risk of falls, and may have anticancer, antidiabetes, and heart-protective properties. Your own body manufactures D from exposure to the sun, but several factors can affect your risk of a deficiency in this vitamin.
thumb_up
35 likes
S
You may be deficient if you’re not getting enough sunlight, are not eating enough in your diet, or have certain medical conditions that affect absorption, such as Crohn’s disease, osteoporosis, or chronic kidney or liver disease, per the MedlinePlus. When shopping for mushrooms high in vitamin D, look on the front or bottom of the package for this information, says Bedwell.
thumb_up
13 likes
A
Another way to tell if your mushrooms are high in vitamin D is if they cover at least 20 percent of the daily value, or DV, per serving. You can find this info on the Nutrition Facts label. Make sure that you also pay attention to the “best by” date and eat the mushrooms before that time, as that will ensure you’re still getting a good amount of vitamin D, the Nutrients study notes.
thumb_up
27 likes
I
2 Mushrooms May Promote Gut Health
Your gut contains trillions of bacteria, and consuming mushrooms may help populate your GI tract with the right balance of bacteria to keep your GI tract healthy and strengthen your immune system, notes a review in the September 2017 International Journal of Molecular Sciences. “The research on mushrooms and gut health is early but really compelling. Mushrooms contain prebiotics, which are the nutrients that probiotics feed off,” says Brooking.
thumb_up
1 likes
G
Therefore, prebiotics from mushrooms may assist in the growth of this beneficial bacteria. Probiotics are live microorganisms, or bacteria, that may have health benefits for the body, as they aid in digestion and produce nutrients, according to the National Center for Complementary and Integrative Health.
thumb_up
11 likes
C
3 Mushrooms Are Good for Your Blood Pressure
One whole portobello mushroom — those popular large mushrooms — provides 306 milligrams (mg) of the important mineral potassium, per the USDA. Potassium helps control blood pressure by counteracting the effects of sodium and by improving blood vessel function, according to the American Heart Association. How?
thumb_up
40 likes
R
More potassium in your diet encourages the excretion of sodium in your urine. The heart-health benefits don’t stop there.
thumb_up
10 likes
E
Mushrooms may also help improve cholesterol and triglyceride levels and reduce inflammation, according to a review in the May 2021 American Journal of Medicine. 4 Mushrooms Have Been Linked With Cancer Prevention
Consider adding fungi to your cancer-prevention diet. People who had higher routine mushroom intake had a 34 percent lower risk of any cancer than those who ate the least, especially in the case of breast cancer, in a meta-analysis of 17 studies in Advances in Nutrition published September 2021.
thumb_up
20 likes
H
Mushrooms are high in antioxidants, particularly ergothioneine and glutathione, which may protect cells from damage. That said, not all research has found positive associations.
thumb_up
36 likes
N
In a prospective cohort study involving more than 100,000 men and women, researchers concluded that participants who ate five servings of mushrooms per week did not have a lower risk of 16 different cancers than those who rarely ate mushrooms, per Cancer Prevention Research in August 2019. 5 Mushrooms May Promote Longevity When Substituted for Red Meat
Mushrooms add an umami, or savory, meaty flavor, to foods.
thumb_up
19 likes
O
“They’re the perfect extender to add in place of or in addition to meat in so many recipes,” says Brooking. As part of a large prospective cohort study published in April 2021 in Nutrition Journal, researchers found that study participants who consumed one serving of mushrooms per day versus those who consumed one serving of processed or red meat had a 35 percent lower risk of death from any cause.
thumb_up
0 likes
A
The possible reason is that in addition to containing those antioxidants ergothioneine and glutathione, mushrooms are also low in calories, sodium, and fat, and high in fiber, the study authors report. At the same time, people who consume mushrooms tend to eat healthier diets, so it’s unclear whether mushroom consumption alone was responsible for the participants’ longer life spans. 6 Mushrooms May Boost Brain Health
We all want to stay sharp as we age, but 12 to 18 percent of people age 60 or older have mild cognitive impairment (MCI), a condition that’s sometimes a precursor to Alzheimer’s and impacts memory, thinking skills, and judgment, according to the Alzheimer’s Association.
thumb_up
8 likes
A
A healthy diet is important for an aging brain, and mushrooms can be a part of that. In a study on 663 adults ages 60 and older in Singapore, those who reported consuming more than two servings of mushrooms per week had 57 percent lower odds of developing MCI than those who ate them less often than once a week, according to a March 2019 study in the Journal of Alzheimer’s Disease. (The study used golden, oyster, shiitake, white button, dried, and canned mushrooms.)
One possible reason for their cognitive-protecting properties?
thumb_up
35 likes
A
Ergothioneine, which is not only an antioxidant but has anti-inflammatory properties, too, both of which may protect against the neuronal damage. 7 Certain Psychoactive Mushrooms Are a Possible Treatment for Mental Health Conditions
There’s a lot of talk about using psilocybin, a hallucinogenic compound found in “magic mushrooms,” as a psychedelic treatment for conditions like depression and PTSD.
thumb_up
30 likes
M
And, when done under careful supervision, these therapies have some promise: In a small (59 person) study published in the New England Journal of Medicine in April 2021, six-week treatment with psilocybin was found to be just as effective as escitalopram, a standard antidepressant, in relieving depression. (In addition to being a small trial, there was also no placebo, which limits the strength of the results.)
Currently, large research facilities, such as the Center for the Neuroscience of Psychedelics at Massachusetts General Hospital, are researching psilocybin as a therapy for treatment-resistant depression, as psychedelics may be useful in facilitating new neural connections. That said, this type of treatment is in the future.
thumb_up
22 likes
G
While psilocybin may be used in certain specific research settings, it’s currently a Schedule 1 substance (meaning it’s illegal for personal use at this time in the United States) and is not approved for medical use, according to the Drug Enforcement Administration. NEWSLETTERS
Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Diet & Nutrition
Later Meals Increase Hunger Decrease Calories Burned
People who skip breakfast and eat a late dinner have more intense food cravings and burn less energy during the day, a new study suggests.By Lisa RapaportOctober 7, 2022
Whole Grains 101 Health Benefits Nutrition Facts Recipes and MoreBy Cristina HoltzerOctober 6, 2022
What Is the Longevity Diet A Detailed Scientific GuideBy Leslie BarrieOctober 6, 2022
Do Sports Drinks Count as Fluid They’re marketed as the ultimate in hydration, but are they really a better option than water?
thumb_up
34 likes
S
Read on to find out.By Kelly Kennedy, RDNOctober 3, 2022
Old Europe Cheese Recalls Brie and Camembert Cheese Due to Potential Listeria RiskA sample found in a facility has been linked to a multistate outbreak of the dangerous bacteria.By Becky UphamOctober 3, 2022
The Last Word Is Alcohol Use at Any Level Actually Healthy There’s little question that heavy drinking is a bad idea. But the science around moderate alcohol consumption is a lot more complicated.By Lisa RapaportSeptember 23, 2022
Krill Oil 101 Health Benefits Side Effects Who Should Take It and MoreBy Leslie BarrieSeptember 19, 2022
7 Potential Health Benefits of BeetsBeets are vibrant, colorful, and robust root vegetables — and they’re powerful supporters of your health.By Lacey MuinosSeptember 19, 2022
The 8 Best Foods for a Healthy BrainA growing body of research shows that certain foods have the nutritional makeup to help maintain mental sharpness.By Matthew Kadey, RDSeptember 16, 2022
Food Rx A Longevity Expert Shares What She Eats in a DayA Stanford longevity researcher has thoughts on restricting calories, intermittent fasting, the Mediterranean diet, and more.By Stephanie ThurrottSeptember 14, 2022
MORE IN
7 Common Myths About Soy Debunked
7 Potential Health Benefits of Beets
Turmeric vs Curcumin Supplements
thumb_up
44 likes
Similar Discussions
-
Wrestling legend rips into AEW star CM Punk for his infamous media scrum rant Exclusive
-
How to get and use Genshin Impact s Ultra Hot Burner Lamp Test Model
-
Which Exercise Machines Are the Best to Lose Belly Fat?
-
Jets Elijah Moore Won t play Sunday
-
Radio Belgium Online APK Download for Android
-
Police Suit Photo Editor 2021 APK Download for Android
-
Fish Race Game APK Download for Android
-
Oriflame App APK Download for Android
-
Careerbook APK Download for Android
-
Rayane candidat bouleversant de La France a un incroyable talent a d j sa place en finale
-
Reports Panthers star RB Christian McCaffrey being traded to 49ers
-
IShowSpeed screams with horror after trying Kylie Jenner lip challenge Dexerto
-
50 Times People Saw Hilarious Puns And Just Had To Share Them On This Dedicated Online Group Bored Panda
-
Discussion Online Ensues After Woman Shares How Her 2 Y O Kid Is So Well Behaved In Public But Is Uncontrollable At Home
-
My Dog And I Explore Abandoned Places And Here s What We Found So Far 30 New Pics
-
I Found The Red Wonderland 15 Minutes From My Home
-
How to Change Your Name on Google Meet
-
How to Use YouTube s Parental Controls
-
Microsoft s Best Free DIY Christmas Templates for 2022
-
Chris Witherspoon Amplifying the Voices of Minority TV and Film Junkies
-
How to Cut an Image Into a Shape With PaintShop Pro
-
The Best Godzilla and Giant Monster Games
-
iPad just crashed to lowest price ever ahead of iPad 2022 launch Tom s Guide
-
More PC Gaming Mice Should Follow ROG s Repairable Switches iFixit News
-
Vicente E Torres M D Ph D Doctors and Medical Staff Mayo Clinic
-
Martin E Wolfe M D Doctors and Medical Staff Mayo Clinic
-
Chandra C Shenoy M D Doctors and Medical Staff Mayo Clinic
-
Atención primaria en Arizona Secciones Mayo Clinic
-
Emc Writer
-
Talking About Hepatitis C Everyday Health