What are the health benefits of Mushrooms?

Mushrooms (Oyster raw) one large piece 148 Grams include

• Protein – 4.9 gm
• Carbohydrates – 9.6 gm
• Omega 6 fatty acids – 59.2 mg
• Water – 131 grams

 (Varies as per its type)

VITAMINS

• Vitamin A – 71 IU
• Thiamin – 0.2 mg
• Riboflavin – 0.5 mg
• Niacin – 7.3 mg
• Vitamin B6 – 0.2 mg
• Folate – 40 mcg
• Pantothenic acid – 1.9 mg
• Choline – 72.1 mg
• Betaine – 17.9 mg

 

MINERALS

• Calcium – 4.4 mg
• Iron – 2 mg
• Magnesium – 26.6 mg
• Phosphorus – 178 mg
• Potassium – 622 mg
• Sodium – 26.6 mg
• Zinc – 1.1 mg
• Copper – 0.4 mg
• Manganese – 0.2 mg
• Selenium – 3.8 mcg

Source - Nutrition Data

What are some nutrients in mushrooms?

 

COPPER 

Mushroom contains high amounts of copper in a plant-based form and a type of copper needed in vitamin C complex. 

This vitamin C part in the copper present in mushroom has vitamin k, flavonoids, anti pneumonia and it is in an enzyme form called Pyro senex. 

This helps to build collagen, helpful for adrenal, connecting tissues and bone joints health.

SELENIUM 

Selenium is important to convert t4 to t3 through the liver and makes the necessary enzyme. Selenium is important for detoxification toxins in the liver. 

VITAMIN D 

Mushrooms have the only vegan source of vitamin D other than the Sun. 

OTHER NUTRIENTS

Mushrooms are also loaded with Calcium, B vitamins, essential for the heart, mood, skin, stress, etc. 

It also has beta-glucan which is helpful for insulin resistance and lower cholesterol.

It also has an amino acid profile so it’s a good vegan source of amino acids. 

 

1. PREVENTS FROM CARDIAC DISEASES

Mushrooms are rich in vitamin C, fiber, and Potassium which is good for heart-related diseases. 

While potassium helps to control the blood pressure so the consumption of mushrooms helps in cardiac diseases. 

According to the National Institute of health¹ deficiency or lower amounts of potassium in the diet leads to stroke, high blood pressure, and heart diseases. 

Lower amounts of potassium in the diet also make arteries weak. Also, the potassium content² in mushrooms of 410 species was between 1.5 and 117 grams/kilograms of the dry weight of mushrooms. 

Adding mushroom to the diet will help from the risk of stroke and other heart studies. 

 

2. INCREASES IMMUNITY

 

Selenium concentrations³ in 83 various species of wild mushrooms varied in the range of 0.012 to 20 mg/kg of dry weight. 

In animal studies⁴, selenium deficiency has shown lower responses to viruses and other infections.

Selenium present in the mushroom increases immunity that fights against such viruses and infections. 

The beta-glucan fibers present in mushrooms also are capable to stop the formation of tumors and fight against the cancer cells. 

Mushrooms being high in fiber also allow keeping you fuller for a longer time that ultimately results in weight loss as your craving for hunger stops. 

 

3. Stops the activity and growth of CANCER CELLS

A study⁵ proves vitamin D has the potentials to fight against cancer cells by stopping their growth, division, and activity. 

It is not a treatment for cancer but still one can add this superfood to the diet to avoid one. 

Fresh mushrooms exposed to sunlight contain the least need for vitamin D⁶ and thus plays an important part in cancer. 

In the presence of antioxidants and vitamin D, the expansion of cancer cells is reduced and prevents the new cycle. 

The presence of Folate helps in DNA synthesis and this helps to prevent the formation of cancer cells. 

 

4. LOWER BLOOD GLUCOSE

 

A safe to eat mushroom contains 33.3 grams⁷ of the dietary fiber after every 100 grams. 

Studies⁸ have shown that a high fiber diet in the case of diabetic people lowers down blood glucose levels and reduces cholesterol. 

This makes the insulin level under control and also reduces the levels of triglycerides which are good for diabetic people. 

Polysaccharides⁹ and vitamin B contained in mushrooms help to prevent Diabetes and the risks associated with it. 

So this makes mushrooms one more reason to add to your diet. 

 

5. Healthy Bones

 

Mushrooms are loaded with calcium which is essential for the growth and development of bones. 

It is capable of reducing problems like osteoporosis and joint pain in bones when it is added to the meal. 

According to an animal study¹⁰, in the International Journal of medicinal mushrooms, medicinal mushroom extracts (L. Edodes and G. Frondosa) act as a vital tablet for reducing the effect of trabecular bone damage in osteoporosis. 

In Osteoporosis the bone mass reduces affecting the quality of bones and increase the probability of damage. 

Another study¹¹ found king oyster mushroom PEX (Pleurotus Eryngii extracts) make this problem less severe of decrease in trabecular bone mineral density. 

So having mushroom in the diet can be a reason for relief for people suffering from bone problems.

 

What are the healthiest mushrooms to eat?

 

1. CORDYCEPS MUSHROOM

 

This type of mushrooms helps to increase your energy¹² and also clears lactic acid from your muscles. 

This type of mushrooms is more useful for people who are a wrestler, swimmer or an athlete for those who involve in a lot of exercises and daily workouts. 

The best way to use is in the form of a powder by mixing with a smoothie or with lukewarm water.

2. CHAGA MUSHROOM

 

Chaga mushroom is good in balancing the immune system and hence can have a fightback against viruses and infections. 

It decreases the inflammation that helps to body heal quickly after an injury. 

This type can be consumed in the form of teas and coffees if purchased from the store. 

In an animal study¹³ it was found that Chaga increases levels of IL-6 that play a vital role in production and growth of immune cells.

3. REISHI MUSHROOM

 

Research shows that Reishi mushroom improves mood, decreases anxiety, and reduces the fatigue. 

This is also the most used mushroom to kill cancer cells. Reishi mushroom is also available in the form of a tablet. 

A study¹⁴ carried out in china found that intake of a product containing Reishi helped to improve immunity. 

Further the study says that the polysaccharides present in the Reishi mushrooms provide help for cancer-fighting immune cells. 

Before any consumption of mushroom available from the store or other do not forget to take a word of advice from your health care provider. 

 

The conclusion lines for the topic are:

 

Potassium content in mushroom helps to control blood sugar level and reduces the risk of problems with heart diseases. 

Mushrooms are rich in selenium contents that offer benefits of increased immunity to fight against infections.

A mushroom contains vitamin D and study shows that vitamin D helps to fight against cancer cells. 

It is loaded with dietary fiber and studies recommend dietary fiber to reduce bad cholesterol helping diabetes. 

Mushroom extracts Frondosa, Edodes, and king oyster are beneficial for bone health.

 

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