A typical piece of nutritional advice is to “eat the rainbow,” or to consume a wide variety of fruits and vegetables of different colors. However, there are undoubtedly some notable outliers. Mushrooms, while not exactly blazing with color, are a great source of vitamins and minerals and should be included in any balanced diet.
Keep in mind that they aren’t the rare and expensive “functional” or “medicinal” mushrooms. We’re talking about the wide selection of mushrooms available in grocery stores, including the more common button, cremini, oyster, portobello, and shiitake varieties as well as the more exotic wild mushrooms.
Here’s a rundown of the health benefits and nutritional value of mushrooms in general:
1. Anti-inflammatory properties
Mushrooms are full of antioxidants that neutralize the damage caused by free radicals, despite their muted, earthy flavor. Mushrooms, whether cooked or raw, are a good source of selenium because this mineral is rare in plant foods. The National Institutes of Health (NIH) reports that selenium is a potent antioxidant that may protect against cancer, heart disease, cognitive loss, and thyroid disease.
Another interesting thing to know is that mushrooms are rich in the antioxidants glutathione and ergothioneine. They’re considered crucial for anti-aging because they protect against memory loss and oxidative stress.
Studies have found that those who consume more of these antioxidants had a lower risk of developing neurodegenerative disorders. Fortunately, the health advantages of mushrooms can be obtained with just five button mushrooms each day. You can discover more here https://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2010.01859.x.
2. Better gut health
The International Journal of Molecular Sciences published a review article in 2017 praising fresh mushrooms as potent prebiotics for nourishing our microbiome.
Prebiotics are nutrients that good gut bacteria (probiotics) can use to grow and thrive, providing a variety of health benefits, including improved digestion, a stronger immune system, and even increased longevity. To a large extent, mushrooms are responsible for the repopulation of our microbiomes with beneficial bacteria.
3. Rich in B vitamins
Riboflavin, niacin, and pantothenic acid are three of the B vitamins that are abundant in mushrooms. According to the National Institutes of Health, riboflavin is necessary for the production of energy as well as the way in which our bodies metabolize fat, whereas niacin contributes to the body’s ability to metabolize macronutrients (proteins, carbs, and fats). Pantothenic acid is important for the generation of hormones as well as the neurological system.
Oh, and do you know what else? Because B vitamin deficiencies are more common in women than in men, using mushrooms in your next nightly meal can be exactly the thing to give your body the boost it requires. Read more here.
4. Rich in potassium
It’s pretty much common knowledge that bananas are the best source of potassium, but it turns out that mushrooms also provide a respectable amount of the mineral. More potassium can be found in one cup of well-prepared portobello mushrooms than can be found in one medium-sized banana.
According to the National Institutes of Health (NIH), potassium is an important mineral for post-workout recovery because it helps restore electrolyte balance and facilitates muscular contractions. This mineral is associated with a reduction in blood pressure, better regulation of blood glucose, and protection against stroke, osteoporosis, and kidney stones, among other health benefits.
5. Source of vitamin D
According to the findings of a study that was published in the journal Nutrients in 2018, mushrooms have the potential to provide between 50 and 100% of our daily vitamin D requirements. This is a significant finding since, according to another research, nearly forty percent of adults in the United States are vitamin D deficient.
Vitamin D deficiency can have a severe influence on your bone health, raise your risk for some forms of cancer, and even have a bad impact on your weight.
We can all pretty much agree that sunlight is the preeminent source of vitamin D for people. A study that was published in 2019 found that in order to meet our daily requirement for vitamin D, we need to spend approximately 10–15 minutes in the sun.
Now comes the best part!
Consuming mushrooms can help increase our supply of vitamin D throughout the colder months, which is helpful for people who don’t spend as much time outside during the summer months. Since mushrooms are the only food source that’s actually vegan and contains vitamin D, including them in a plant-based diet could be awesome for your health!
6. Weight loss
Numerous studieshave shown that eating mushrooms, together with increasing physical activity and making other healthy changes to your lifestyle, can have a significant influence on weight loss.
For instance, replacing 20% of regular beef consumption with mushrooms resulted in significant improvements in body mass index and waist circumference among several study participants. It’s believed that the antioxidants included in mushrooms can lower the chance of developing metabolic illnesses such as hypertension and diabetes.
But, you don’t have to stick with just regular cooked mushrooms. There are actually a bunch of amazing mushroom supplements you can try out as well! Just make sure you’re buying them from a reliable store, that has an EdibleAlchemy manufacturer ensuring their high quality.
What are mushroom extracts?
Extracts or powders made from a wide variety of mushrooms are what we know as mushroom extract supplements. People have tried mushroom extracts for a variety of ailments, including seasonal allergies, sleeplessness, colds, cancer, and inflammation.
They come in a wide variety of forms, including capsules, powders, mouth sprays, liquid extracts, teas, gummies, coffees, and even tinctures. As you can see, you can take your pick!
Article Submitted By Community Writer
