Health Benefits of Mushrooms and Why We Need to Eat More

The Incredible Health Benefits of Eating Mushrooms and Why We Need to Add More Healthy Mushrooms to Our Diets –

Mushrooms are low in fat and carbohydrates, so they are naturally low in calories as well. They are rich in vitamins, proteins and minerals, making this one of the vegetables we should eat more of.

Mushrooms are also rich in antioxidants and antibiotics. However, not all mushrooms are edible and many are actually dangerous. Below are some picks for the mushrooms that are not only edible, but very healthy and delicious.

Top 5 of Our Favorite Mushrooms –

1. Button
2. Portobello
3. Cremini
4. Shiitake
5. Oyster

Why Buy Organic Mushrooms

Reduced exposure to pesticides: Organic farming practices prohibit the use of synthetic pesticides, herbicides, and fungicides. By opting for organic mushrooms, you can minimize your exposure to potentially harmful chemical residues that may be present on conventionally grown mushrooms.

Did you know – The mushrooms we eat and what’s sold in the stores are edible fungi. They are neither vegetable nor fruit. Mushrooms are saprophytes, plants without chlorophyll and organisms that grow by obtaining nutrients from decaying and dead animal or plant matter.

There are more than a hundred thousand species of fungi that can form into mushrooms. Less than fourteen thousand are scientifically identified and only a hundred species have been studied for their medicinal and health benefits. Very few mushrooms are edible and one should never pick up wild mushrooms unless one has enough training to identify which ones are safe and edible.

A vast majority of mushrooms are inedible and they are actually harmful. Many types of mushrooms are poisonous and can be fatal when consumed. These poisonous or harmful mushrooms look similar to those that are eaten so one can get drawn to them without knowing the difference. Mushrooms extract good and bad nutrients so they absorb heavy metals, pollutants and other toxic materials when they are exposed during the growth phase. As we explore the incredible health benefits of mushrooms, the forewarning should be taken into account in all seriousness. Most of the incredible health benefits are owing to the macronutrients of mushrooms, including vitamins D and C, germanium, selenium, copper, potassium, niacin, phosphorous, iron, dietary fibers soluble beta glucans and insoluble chitin.

• Mushrooms can reduce bad cholesterol. Mushrooms have lean proteins but don’t have much fat or carbohydrates. The dietary fiber helps in the absorption of bad cholesterol. The lean proteins facilitate the burning of bad cholesterol which is eventually got rid of from the body. Since mushrooms can reduce bad cholesterol and in effect maintain a healthy level of good cholesterol, they are good for the heart. They can prevent cardiovascular diseases.

• The iron in mushrooms can help people suffering from anemia. Iron promotes the generation of red blood cells, which is pivotal to curing anemia. Mushrooms are not the only food rich in iron but other sources usually have some nutrients that the body can do without. For instance, red meat is a good source of iron but it is also rich in fat and does not help in reducing bad cholesterol. More than 90% of the iron contained in mushrooms is absorbed by the body, which is better than what can be obtained from most other foods rich in iron.

• Mushrooms can prevent diabetes. They are also essential for those suffering from diabetes. Diabetics are recommended not to consume foods that are rich in sugar or carbohydrates and fats. Mushrooms don’t have any trans-fat, which is the worst type of fat. There is very little carbohydrate content, nothing that would have any impact on blood glucose levels. Mushrooms can actually reduce blood glucose levels. This is achieved without causing any nutritional deficiency as mushrooms are rich in essential vitamins, minerals and proteins. Perhaps the most important fact about mushrooms, in regards to diabetes, is that they contain natural insulin. There are enzymes that can help in the breakdown of sugar. Mushrooms can be eaten with other foods and the starch or sugar obtained from such foods can be broken down for absorption by the cells by the enzymes available in mushrooms.

• Mushrooms are rich in calcium and hence strengthen bones. Mushrooms can help lessen conditions such as osteoporosis. People who have joint pain or any existing skeletal problems will benefit from a diet comprising of mushrooms. They also prevent general bone degradation. Mushrooms facilitate the absorption of nutrients owing to calcium, phosphorous and vitamin D. They can strengthen the immune system with powerful antioxidants. One of them is ergothioneine. The antioxidants in mushrooms fight free radicals in the body, getting rid of the toxins and many unhealthy elements that grow naturally inside the gut. Mushrooms can limit the growth of unhealthy bacteria and other microbes in the intestines. They can reduce blood pressure due to the potassium content. Potassium is a vasodilator. It can reduce tension in the blood vessels and hence lower the blood pressure. Potassium also enhances flow of oxygen to the brain and hence improves neural activity, cognitive function and memory.

• Copper in mushrooms helps in the absorption of many nutrients including iron. Selenium in mushrooms contributes to bone health, hair, teeth & nails. It is also an antioxidant and strengthens immunity. Those trying to lose weight will benefit with a healthy dose of mushrooms every day. The wonder food is not only low in fat and carbohydrates but also facilitates fat burn by improving the metabolic rate. Mushrooms have anti-carcinogenic properties owing to conjugated linoleic acid and beta-glucans. They can even help to prevent some prostate cancers and breast cancers.

Are Mushrooms Good For Weight Loss?

Mushrooms can be a helpful food to include in a weight loss diet due to their low calorie content and high nutrient density.

Dietary fiber – Mushrooms are a good source of dietary fiber, particularly beta-glucans. Fiber is essential for maintaining healthy digestion, regulating blood sugar levels, and promoting a feeling of fullness, which can aid in weight management.

Mushrooms are low in calories and fat but high in fiber, which can help you feel full and satisfied without consuming too many calories. They are also a good source of B vitamins, which play a role in energy production.

One study published in the Journal of the American College of Nutrition found that participants who added mushrooms to their meals instead of meat, lost more weight and body fat over a 12-week period.

However, it’s important to note that no single food is a magic bullet for weight loss. To achieve sustainable weight loss, it’s important to focus on a balanced diet that includes a variety of nutrient-dense foods, in addition to regular physical activity.

What Are the Healthiest Mushrooms to Eat

All mushrooms are healthy and can be a nutritious addition to your diet, but some varieties may have higher levels of certain nutrients.

Here are some of the healthiest mushrooms to eat:

Shiitake Mushrooms – Shiitake mushrooms are an excellent source of B vitamins, especially vitamin B5, which plays a role in energy production. They also contain beta-glucans, which have been shown to boost the immune system.

Maitake Mushrooms – Maitake mushrooms are rich in antioxidants, which can help protect against cell damage caused by free radicals. They are also a good source of fiber, potassium, and copper.

Portobello Mushrooms – Portobello mushrooms are a good source of protein and fiber, as well as minerals like potassium, phosphorus, and selenium. They are also low in calories and fat, making them a great choice for weight loss.

Oyster Mushrooms – Oyster mushrooms are low in calories and high in protein, fiber, and antioxidants. They are also a good source of potassium and vitamin D.

Enoki Mushrooms – Enoki mushrooms are a good source of B vitamins, including thiamin, riboflavin, and niacin. They also contain antioxidants and beta-glucans.

It’s worth noting that all mushrooms have a unique nutritional profile, so it’s a good idea to incorporate a variety of mushrooms into your diet to get the full range of nutrients.

Are Mushrooms High in Protein?

Mushrooms are not particularly high in protein compared to other sources of protein like meat, fish, eggs, or legumes. However, they do contain some protein, and their protein content can vary depending on the type of mushroom. On average, mushrooms contain about 2-3 grams of protein per 100 grams of raw mushrooms. Some types of mushrooms, like shiitake mushrooms, may have slightly higher protein content.

While mushrooms are not a primary source of protein, they can still be a valuable addition to a balanced diet. They are often enjoyed for their unique flavors and textures, as well as their other nutritional benefits, including vitamins, minerals, and dietary fiber. If you’re looking to increase your protein intake, you may want to combine mushrooms with other protein-rich foods to create a well-rounded meal.

How to Add More Mushrooms to Your Diet

Add to Egg Omelets
Add to Pizza – Mushroom Cheesy Pizza
Add to Scrambled Eggs
Serve over Steak
Cook for your Mushroom Burger
Make Stuffed Mushrooms
Add Mushrooms to your Spaghetti Sauce with Ground Beef

A healthy diet that includes mushrooms has been known to improve overall health. It’s easy to add more mushrooms to your diet by making a healthy side dish of Mushrooms and Onions or an easy dinner of Mushrooms and Noodles.