What are the mushroom health benefits for your body? Can mushrooms help fight cancer and diabetes?
Although mushrooms are sometimes classified as vegetables, they are not technically plants, but belong to the family of fungi. Although mushrooms are not vegetables, they can provide many nutrients for the body.
Everyone knows that consuming enough vitamins and minerals in a diet means eating vegetables and colorful fruits. In most cases, if the food color is pale, the amount of nutrients in it are considered to be less significant. However, mushroom is one of the exceptions since it is rich in nutrients that are beneficial to the body.
Mushroom health benefits for the body
Consumption of vegetables and fruits is associated with disease control and prevention. Numerous studies have shown that the consumption of natural foods, including mushrooms, can reduce the risk of obesity, diabetes and heart disease, as well as helping with hair growth, increased energy and weight loss.
What follows are some of the most wonderful mushroom health benefits for your body:
Mushrooms to prevent and control Cancer
Mushrooms, like tomatoes, carrots, red and green peppers, pumpkins, beans, and squash, contain antioxidants.
Selenium is an important mineral that is not found in most fruits and vegetables, but it can be found in mushrooms. This mineral plays a very important role in the functioning of the liver enzymes and will help to detoxify and prevent cancer. Selenium also prevents inflammation and reduces the growth of cancerous tumors. Vitamin D in the mushrooms can also prevent the growth of cancer cells by distributing and regulating the healthy growth of the cells. The foliate found in mushrooms play a very important role in DNA synthesis.
Benefits of Mushrooms for Diabetes:
Studies have shown that consuming fiber-rich foods helps reduce blood glucose in people with type 1 diabetes. Eating fiber-rich food also regulates blood glucose, insulin and lipids in people with type 2 diabetes.
25 grams of grilled mushrooms can provide 3 grams of fiber need for the body. Experts recommend that men consume 30 to 38 grams and women 21 to 25 grams of mushrooms every day.
Benefits of mushroom for the heart
Fiber, potassium and vitamin C found in the mushrooms are perfect for your heart. Potassium and sodium have a very important role in regulating blood pressure. Mushrooms contain high potassium and low sodium which can reduce the blood pressure of individuals. In addition, taking 3 grams of beta-glucan per day can reduce blood cholesterol by up to 5 percent.
Boosting immune system with mushrooms
As mentioned earlier, mushrooms contain selenium. Selenium can improve the immune response to infections by stimulating the production of T cells. Beta-glucan fibers in the mushrooms can also boost the immune system to fight cancer and prevent the formation of tumors.
Mushroom properties for weight control
Fibers in food play a very important role in weight control. Fiber is one of the ingredients found in certain foods that can help you feel full without having to eat too much. Mushroom contains two types of fiber in its cell walls: beta-glucan and chitin. These two substances help you feel full and reduce your appetite. Therefore, mushrooms are perfect foods for weight loss.
Mushroom nutritional value
Mushrooms are generally low in sodium, fat, cholesterol, and calories. They are often known as a functional food. In addition to providing essential nutrients for the body, mushrooms are effective in preventing chronic illnesses due to the presence of antioxidants and healthy fibers in them.
One cup of raw sliced white mushrooms contains 15 calories, 0 g fat, 2.2 g protein, 2.3 g carbohydrates. Although mushrooms have different types, most of them provide the same amount of nutrients for the body.
Mushrooms are rich in vitamin B, vitamin D, folate, thiamine, niacin and pantothenic acid. Other nutrients found in mushrooms include selenium, potassium, phosphorus, iron and copper. Beta-glucan is a type of fiber found in the cell wall of most mushrooms. Numerous studies have shown that Beta-glucan can play an important role in reducing insulin resistance.
Mushrooms also contains choline. This essential nutrient helps you sleep well, strengthens your muscles, and improves learning capacity and memory. Choline is also beneficial in keeping cell membranes healthy and boosting the transfer of nerve impulses.
Mushroom health benefits in your diet
When buying mushrooms from stores, choose the ones that are firm and dry. Avoid purchasing spoiled mushrooms. Keep them in the refrigerator and wash them only when you want to consume them immediately.
Food with mushrooms to enjoy mushroom health benefits:
- Roast mushrooms with onions;
- Add mushrooms to your omelet;
- Mix any kind of mushroom in raw form in your salad;
- Empty out cooked mushroom and fill it with the desired ingredients;
- Grill mushrooms (add salt and lemon juice) and eat them with your sandwiches
Possible Mushroom side effects
Remember eating wild mushrooms can have many health hazards. Toxins in wild mushrooms can cause severe illness and even death. Studies have shown that some wild mushrooms contain a lot of heavy metals and other hazardous chemicals.
To avoid such problems, it’s best to buy your mushrooms from reliable stores. Experts believe that β-glucan (beta-glucan) is safe for most people. However, as beta-glucan can stimulate the immune system, it may be harmful to people with autoimmune diseases such as rheumatoid arthritis, lupus, and asthma. Researchers are still studying the effects of mushrooms on these diseases. The overall diet and healthy eating pattern are important in coping with autoimmune diseases. It’s best to focus on foods rich in vitamins and minerals.