Did you know that mushrooms have tremendous medicinal properties, besides being delicious? It amazed me when I learned of this surprising find, and my interest sparked a detailed study. This article presents the outcomes of my research, revealing the incredible ways mushrooms can improve our health and wellbeing.
Here’s what Joy Bauer, MS, RDN, said about mushrooms: “Adding mushrooms to your diet can be a game-changer. These fungi not only offer a delectable taste but also bring plenty of essential nutrients, making them a powerhouse of health benefits.”
Joy Bauer is a well-known nutritionist, best-selling author, and nutrition expert for NBC’s Today show. She is recognized for her practical and science-based approach to healthy eating.
What constitutes a mushroom, and how does it differ from other fruits and vegetables?
Did you know that China is the leading country in the world producing, consuming, and exporting mushrooms? The United States and the Netherlands follow closely behind.
In 2022, Americans consumed roughly 3.65 pounds of fresh mushrooms per person. In 2019, sales of brown mushrooms made up around 25% of all mushroom sales in the United States.
Though they are popularly identified as a vegetable, mushrooms aren’t either vegetables or fruits. Mushrooms are a type of macrofungus. Also, all types of mushrooms are super low in calories and fat. Though they contain only moderate levels of fiber and other nutrients, you can enjoy mushrooms in different ways.
Some of the well-known mushroom species are chanterelle, porcini, oyster, and button mushrooms.
Mushrooms are a rich source of:
- B vitamins (B2, B3, folate, and B5)
- Vitamin D
- Potassium
- Selenium
- Phosphorus
- Copper
What are the Health Benefits of Mushrooms?
Because of their healing potential, mushrooms are currently the subject of renewed research. Mushrooms provide significant amounts of essential proteins, dietary non-digestible carbohydrates, unsaturated fats, minerals, and different vitamins. They are considered highly effective against lifestyle diseases due to the presence of a large amount of bioactive and nutraceutical components.
Mushrooms have been known as nature’s pharmaceutical factories by the scientific community. This led to increased consumer demand for mushrooms and the creation of a variety of processed mushroom products.
Out of 16,000 mushroom species, around 700 are safe and have medicinal benefits. These special mushrooms hold the key to nature’s healing powers, waiting for us to explore and embrace the health benefits of mushrooms.
Five Potential Health Benefits of Mushrooms:
- A Great Source of Vitamin D:
According to the National Library of Medicine, Your body needs calcium to maintain and grow healthy bones, and vitamin D aids in this process. One of the wonderful benefits of mushrooms is that they can produce significant levels of vitamin D when they are subjected to ultraviolet (UV) radiation sources like sunshine or a UV lamp.
Vitamin D2 is the most prevalent form of vitamin D in mushrooms, with lesser levels of vitamins D3 and D4. You can meet your daily Vitamin D requirement by eating just 3 ounces of UVB-labeled mushrooms. You can increase the concentration of Vitamin D in mushrooms at home by leaving them out in direct sunlight for 15–120 minutes.
- Helps in potential weight loss by lowering sodium intake:
Reducing sodium consumption, especially from processed and high-sodium meals, may promote weight loss by reducing hunger and cravings. Mushrooms are the best if you’re seeking a natural way to lose weight.
Research suggests that some types of mushrooms, including shiitake and maitake, can promote weight loss by lowering food intake and boosting metabolism. Beta-glucans, a type of dietary fiber that promotes feelings of fullness and satiety, are present in these mushrooms.
Reducing sodium intake can also help lower blood pressure, which lowers the risk of kidney problems, heart disease, and stroke.
- Aids in promoting heart health:
Mushrooms are rich in fiber, antioxidants, and boost good cholesterol levels.
Studies have shown that having more good cholesterol (HDL) can actually reduce the risk of developing heart problems.
Reishi mushroom benefits are gaining popularity in Western countries and are being used as a heart-health supplement.
Also, mushrooms are a great, tasty substitute for red meat in any recipe, taking calories, fat, and cholesterol out of the picture.
Do you know what are the other benefits of mushrooms? They can reduce inflammation in arterial cells and stop white blood cells from sticking to artery walls.
From boosting good cholesterol to reducing inflammation, these little fungi have a lot to offer for our cardiovascular well-being.
- Helps keep your gut health:
Prebiotics, like those found in mushrooms, can be used to encourage the growth of beneficial bacteria in your gut, which is one way to maintain its health.
In order to maintain a healthy balance of fungus, bacteria, and viruses in your gut and to promote the development of good bacteria, you need to eat mushrooms.
Reishi, Chaga, Maitake, Turkey Tail, and Lion’s Mane are the top medicinal mushrooms for gut health, according to research. Including mushrooms in your diet will improve your immune system and take charge of your gut health.
- Boosts energy & lifts mood:
When used moderately, adaptogens may help our bodies control their overall reaction to stress and anxiety. Helping us to deal with immediate stress is one of the key benefits of mushrooms.
Most frequently, reishi mushrooms are used to strengthen the immune system and perhaps combat free radicals in the body.
It is believed that the beta-glucans in reishi have this effect by stimulating the immune system. The key to endurance without stimulants lies in mushrooms.
Functional mushrooms such as reishi, lion’s mane, and chaga work with your body to improve energy and promote stamina, as opposed to coffee, energy drinks, and caffeinated snacks.
Is it good to eat mushrooms everyday?
Eating mushrooms in moderation as part of a balanced diet can be beneficial for most people. To add nutrition to your diet, include mushrooms a few times a week if you’re not allergic or sensitive.
But mushroom supplements are one of the coolest ways to get the most out of various mushrooms! These small but powerful supplements are one of the best ways to get all the benefits of mushrooms. They have a lot of good stuff packed into them and can help you stay healthy. Plus, they’re easy and very convenient to incorporate into your diet. So, consider trying mushroom supplements to unlock the amazing health properties of mushrooms!
