Why Are Mushrooms Good for You? Are they MAGIC (wait…)?
May 1, 2019
“Eat your greens!”? Well, I say eat your mushrooms… (And your greens)! You’ve probably heard that they’re healthy, but just why are mushrooms good for you? You’ll be surprised!
Mushrooms, despite often being grouped with vegetables, are actually not vegetables at all! They come in many forms and are classified as fungi.
Over the many years of human civilization, these humble little guys have played a key role in diet, medicine, folklore, mythology, and fantasy!
Considering the above, it should come as no surprise they have been historically associated with all sorts of magic and indeed divination!
In ancient China, Japan, and Egypt, they held significant association with long life (and in fact immortality in Egypt), and still hold a lot of value today such as in traditional Chinese medicine.
Now this is all fascinating, but there are deep rooted reasons for all of this. Today we will be answering the question: why are mushrooms good for you?
Nowadays, of course, beliefs such as those about immortality are a lot less common. What I will be discussing here is in relation to mushroom consumption, and is based purely on research, so take the title with a grain of salt. 🙂
A Nutritional Treasure
Mushrooms are extremely nutritious and offer some vitamins and minerals in amounts not often found in vegetables.
Vitamin D Content
For some mushrooms, the vitamin D content isn’t high. Nonetheless, they contribute to overall vitamin D intake, and may prove of slight value for those that don’t often eat meat or animal products.
The vitamin D of mushrooms is known as ‘vitamin D2’, which is not the same as the more bioavailable type we find in animal products.
It is also only found in small amounts so it shouldn’t be relied upon as a main source of vitamin D.
However, if the mushrooms have been exposed to UV light during growth, they will have a higher amount. Sun exposure is undoubtedly the best way to get your vitamin D. Still, eating mushrooms can help to give that a little boost.
This essential vitamin aids calcium and phosphorus absorption, both of which are vital for proper bone development and strength.
Additionally, it plays major roles in boosting immunity, hormone production, and overall health.
Vitamin B Content
Mushrooms contain notable amounts of vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), and B9 (folic acid). Amongst many other functions these have, some of the main ones in common are supporting heart health, the nervous system, healthy digestion, providing energy, and ensuring proper growth and development.
I’ve spoken about selenium in previous posts (including My First Ever Post) because of its amazing benefits. Unfortunately, some people don’t get enough of this essential mineral, so it is important to try and get it from dietary sources.
Selenium acts as a powerful antioxidant, protecting the body from free radicals and demonstrating powerful anti-inflammatory and immune system-boosting properties.
There are countless benefits to reducing and preventing the formation and effects of free radicals, one of which is slowing down ageing. Free radicals can cause weakening throughout the body and skin, which may lead to wrinkles, for example. They’re also closely linked to neurodegeneration and other symptoms of ageing.
Mushrooms are a fair source of this mineral.
Mushrooms can contribute to our copper intake appreciably.
Copper is another mineral which acts as a powerful antioxidant, and is used in daily bodily functions. Examples include supporting melanin and energy production, iron absorption, and thyroid activity.
Copper is essential for proper growth and development, protects heart health, and boosts the skeletal, muscular, and nervous systems as well, and is a strong anti-inflammatory.
To compliment this, it also has some antimicrobial actions which may prevent and inhibit illness.
Ayurveda – the ancient Indian art of health and medicine – prizes copper. It has taught us about the mineral’s potential benefit to arthritis, skin care, improved circulation, and digestive issues.
Mushrooms are a rich source of potassium, and pound for pound pack in more potassium than bananas! Potassium helps to oxygenate the brain, regulate hormones (which is important for mood), maintain healthy blood pressure, and increase bone density by improving calcium absorption.
According to studies (1), (2), calcium absorption in too high amounts may lead to inhibition of zinc and iron absorption (particularly in the same meal). Therefore, trying to include calcium and potassium in a meal is a bonus, but also getting iron and zinc in seperate meals is imporant if this is done often: a balanced diet is key to health.
Note also that mushrooms are a good source of protein. For those who do not consume meat or animal products, mushrooms may be of contributary value to ensure adequate intake of protein. They are not to be heavily relied on.
Immune System Boost
Mushrooms boost the immune system and prevent illness in many different ways. This is something they are often praised for and is a reason why many people choose to consume them in different ways (even such as kombucha).
Excluding the ways mentioned above such as the benefits of selenium and of copper on the immune system, mushrooms contain multiple components that can protect us from illness.
The first I would like to talk about is the natural polysaccharides (glucans) present in mushrooms. These are (mostly) types of beta-glucans and exhibit antimicrobial properties, which help to:
- Stimulate the immune system
- Combat infection
- Enhance natural killer cell and white blood cell (macrophage) activity.
These properties have been demonstrated in multiple studies (3) – a significant one having been done by the Lithuanian University of Health Sciences. (Beta-glucans are also present in oats, check out these awesome recipes if you’re interested).
There also exists an impressive antioxidant that belongs only to mushrooms. Its name is Ergothioneine, and its ability to eliminate free radicals distinctly effective.
Unlike most antioxidants, Ergothioneine not only has the ability to protect our cells and DNA, but also to penetrate into mitochondria. Mitochondria store our cells’ energy, meaning that they are essential for preventing and slowing down the ageing process!
Read: ‘Healthiest Foods for Longevity – from Genes to Greens’! Mushrooms are the first independent food item on the list! 🙂 Don’t miss out on the others.
In many ways mushrooms’ beneficial properties towards the immune system are also linked to preventing and protecting us from cancers.
The very same antioxidants mentioned above (the polysaccharides and Ergothioneine) each exhibit actions which aid in this.
Ergothioneine, through protecting our DNA and preventing ageing, may help to prevent the formation of cancer. Most studies (such as this example (4)) would agree that this antioxidant has chemopreventative properties which protect us against cancer.
Interestingly, however, there is thought to be a potential for certain cancer cells to actually use Ergothioneine as a means of “protection” (perhaps against certain treatments), as suggested by one other study (5).
What Do Polysaccharides Do?
Polysaccharides are a long-chain family of carbohydrates.
Those found in mushrooms and a range of plant foods inhibit tumour proliferation (growth) and metastasis (spread throughout the body).
This is one reason why plenty of research is increasingly showing the potential for mushrooms in cancer treatment and prevention. The common white button mushroom, for example, is known to fight breast cancer. Similarly is the Japanese shiitake mushroom, due to its lentinan.
One study on mice conducted in Japan, showed a full regression in 6 of 10 mice when given a shiitake extract. This was then found in all 10 tested when a higher dosage was used.
Some reportedly potent mushrooms in different types of cancer treatment include the following:
- Dong Chong Xia Cao (The Caterpillar Fungus) – used in Ayurvedic medicine and in traditional Chinese medicine
- Reishi Mushrooms – these have been used in East Asia (including by Taoists and monks) for thousands of years. These are prized for their wonderful benefits and potency. Reishi is claimed to be especially good for well-being and illness prevention and treatment.
- Oyster Mushroom (Hiratake) – studies such as this one (6) printed in the Journal of Medicinal Food have demonstrated powerful cancer-fighting effects of oyster mushrooms, including inducing cancer cell apoptosis and the reduction of efficiency in tumour colony formation.
- Turkey Tail Mushroom – patented turkey tail mushroom cancer treatments are currently used in Japan. This seems to be for multiple cancers, including lung, gastric, and breast cancers. Such treatments include polysaccharide extracts such as ‘PSK’ (7).
In some edible mushrooms, side effects have been noted in individuals. Therefore, you should always research consumption guidelines and consult a professional before trying new kinds of mushrooms, especially if for medicinal purposes.
The same rules may follow for almost any food kind. However, as mushrooms are potentially more hazardous, extra care should be taken.
Mushrooms are rich in many anti-inflammatory components (8).
Inflammation is our body’s natural response when things go wrong and we need to protect ourselves from factors such as invasive bacteria, harmful chemicals, or wounds and injuries.
However, certain biological processes, or an inadequate supply of nutrients and antioxidants, for example, can prevent our immune system from efficiently resolving inflammation. When this happens, our healthy cells and tissues can get damaged. This is called chronic inflammation, and it is related to many kinds of illness. Examples include degenerative diseases such as Alzheimer’s and heart disease (amongst many others).
This is one of the reasons that diet is so important and its role is paramount to health.
When we can control this and prevent cellular damage, we are protecting ourselves from the development of illness and harmful processes. This is essentially chronic disease prevention, which is linked to healthier and longer life.
Natural anti-inflammatories such as those found in mushrooms have all sorts of benefits, ranging from cancer-fighting properties to increased mood and mental health.
Boosted Gut Health: Prebiotic Boost May Improve Gut Flora
Prebiotics feed and encourage the growth and reproduction of beneficial gut bacteria (probiotics).
Studies conducted on the effects of mushroom (including White Button ‘Agaricus bisporus’) consumption on the gut microbiome have indicated prebiotic properties. One reason is due to the polysaccharide content – which our gut bacteria thribe on. This has been suggested to have multiple benefits, including a potential for improved glucose metabolism (9)!
As of yet, the study (10) of the prebiotic effects of mushrooms and their specific relations to overall health is not highly extensive. So, we still have more to learn and understand.
What we do understand so far, however, includes the following: The consumption of certain mushrooms such as White Buttons can improve antioxidant activity and microbiome composition.
This is related to glucose metabolism, immune system function, and the gut barrier (which keeps invasive microorganisms from damaging the gut). Therefore this property has been shown to improve intestinal health. By increasing the amount of lactic acid producing bacteria in the gut, these mushrooms may also aid in digestion.
Another studied benefit here is that the prebiotic effects of mushroom can create a response from the immune system. This may then prevent damage caused by inflammation.
Another example (11) of the potential benefits of mushroom consumption is that after medicinal Phellinus linteus. It contains the polysaccharide ‘AEATP’, which has interestingly been shown to have antidiabetic effects. It may also improve lipid profile, which could help both heart and liver health, and may even act against obesity.
Many more mushrooms have also been studied for their prebiotic effects, including the shiitake mushroom and other medicinal mushrooms. This field of study is extremely interesting, so let’s look forward to the future discoveries!
Mushrooms are a good source of certain fibres (including beta-glucans, which are powerful anti-inflammatories). The kinds of fibres found in mushrooms may help to increase cardiovascular health by lowering LDL cholesterol levels. Some mushrooms (such as the Shiitake, Portobello, and the Oyster mushroom) may also lower liver cholesterol and triglyceride levels.
Moreover, the aforementioned Ergothioneine acts as an antioxidant in the body and is well-retained in human body tissue and blood cells (implying intentional usage by the body)!
Ergothioneine has thus demonstrated abilities to actively scavenge free radicals (5), and reactive oxygen/nitrogen species (ROS and RNS). These can cause damage to all kinds of cells. In this way and others, Ergothioneine may protect the heart and blood vessels, preventing damage and supporting healthy heart function.
The nutrients in mushrooms such as B-vitamins, copper, and potassium also support heart health and prevent high blood pressure.
Furthermoe, Angiotensin-converting enzyme (ACE) is known to increase blood pressure by causing blood vessels to constrict (via hormone conversion of “angiotensin I”). The mushroom’s alkaloid Eritadenine acts as an enzyme inhibitor (12) and prevents this from happening.
As it happens, Eritadenine is found in high amounts in mushrooms: Particularly in Shiitake and Button mushrooms (Agaricus Bisporus). The effects of this alkaloid are reduced blood pressure and blood cholesterol levels.
Why to Cook Mushrooms (Don’t Eat Them Raw)!
Some foods should always be cooked before you eat them. Think of potatoes and rice for example.
Mushrooms are another example, because without cooking them the nutrient profile is much lower and you will also be ingesting small amounts of toxins, including Agaritine – a known carcinogen.
Apart from that, they are tough when raw and very difficult to digest. You wouldn’t bite into a raw potato, right? Well, it’s best not to with mushrooms too…
By grilling your mushrooms or lightly frying them you are breaking down the toxins, and making them more nutritious!
Why not try out our Delightfully Healthy Sauteed Mushrooms Recipe?
Plus, you can add your favourite seasonings such as garlic to improve the flavour (if you like)… Not to mention making them extra healthy!
If you choose to fry mushrooms, the best way is to do so lightly using a healthy oil or fat such as Extra-Virgin Olive Oil or goose fat. It’s really your choice of course! Just try to avoid toxic seed and vegetable oils such as sunflower, grapeseed, canola, soy, and corn.
Conclusion: The Mighty Mushroom
When it comes down to it, mushrooms are wonderful for our health (and the imagination apparently – I’m looking at you Ancient Egyptians).
They’ve been used medicinally for thousands of years of tradition, and really it is easy to understand why. The benefits just go on, and if you can stomach them, they are more than worth including your diet.
Remember never to pick or eat any wild fungi or mushroom that you find, unless you have received training from expert and are absolutely sure that’s it is safe.
You can experience the benefits of mushrooms from the ones you find in the local supermarket or onlin. Never buy them from untrusted sources or any that you are uncertain about.
P.S. Ever wondered why mushrooms give Mario superpowers? Well, I think we can all answer that now… 😉
This has been a funny article for me, because growing up as long as I have remembered I have hated the taste of mushrooms!
However, over roughly the past year specifically (as of writing this), a highly natural diet has had a large impact on my taste buds – and a very positive one at that!
It has only been over the past week as a matter of fact that I have discovered that I like mushrooms. It has been a slow process, and over time and I have been able to include different types of mushrooms into my diet in certain amounts (mostly Shiitake and Portobello). Now, however, I seem to be pretty comfortable with most mushrooms (particularly given the addition of garlic)
UPDATE: October 2019 – Coming back to this, I now love mushrooms…
UPDATE: April 2020 – Quickly updating the article over here, thought I’d say hi! Oh yeah, and mushrooms are now one of my favourite foods.
Let me know your favourite kind of mushroom! I’d say mine is shiitake (a top choice in Japanese cuisine also on my ‘Keto Japanese Food’ list), but classic white button mushrooms are my go-to for most recipes.
If you have any comments, suggestions, or questions I’d love to hear them in the comments below!
Until next time, stay healthy
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- iron absorption and calcium
- zinc absorption and calcium