This blog post will focus on some health benefits of mushrooms, and why you should include this amazing type of fungi in your diet.
1. Lower the risk of cancer by 45%
Research has shown that eating as little as 2 medium mushrooms a day can decrease your risk of cancer by 45%. Mushrooms have a powerful antioxidant and amino acid called ergothioneine that prevents cellular damage. Even though such mushrooms as shiitake, oyster, maitake, king oyster mushrooms, and cordyceps have the highest amount of ergothioneine, compared to white button, cremini and portobello mushrooms, you will still benefit greatly by adding a variety of different mushrooms to your diet. Just throw a couple in your daily salad, or prepare my delicious Easy Tasty Mushroom Soup for dinner this week.
2. Excellent source of vitamin D
Did you know that just like us humans, mushrooms absorb the sunshine and convert it to vitamin D? There are many people worldwide who are not getting enough vitamin D due to the lack of sunshine exposure (hospitalized patients, elderly, disabled, those spending most of their day working indoors, etc.) Just imagine – 50%-90% of vitamin D (technically, it is a hormone produced by the body) comes from your exposure to the sun! The rest can be obtained through supplementation and eating mushrooms: just keep in mind that prolonged storing and cooking can significantly reduce vitamin D levels.
3. Promote brain health
Can mushrooms promote the growth of your brain cells, nerve tissues, and improve memory? Absolutely! Research conducted at the University of Queensland (Australia) has shown that compounds found in lion’s mane mushrooms could potentially treat and protect against neurodegenerative cognitive disorders such as Alzheimer’s disease, multiple sclerosis and Parkinson’s disease. Another reason to incorporate mushrooms in your daily meals!
4. Boost immune system
Mushrooms are a great source of selenium – a powerful antioxidant found in some enzymes and proteins which boosts immune function and supports a healthy thyroid. Mushrooms are also rich in vitamins B2, B3, B5 and B9 (known as folate) all contributing to the support and strengthening of your immune system. You can easily find those very important vitamins and supplements in your local CVS, but I am a firm believer in the superior quality of a whole food over anything processed (including supplements).
Final thoughts
The recommended daily amount of vitamin D (according to Mayo Clinic) is “400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.”
I personally do not supplement with vitamin D for 2 reasons: I live in Georgia and it’s freaking hot here, and I add fresh uncooked mushrooms to my daily salad. 🙃
As someone who grew up in Eastern Europe, foraging wild mushrooms was one of my favorite hobbies. I am fascinated by this humble medicinal fungus growing peacefully somewhere in the woods under a dead leaf.
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