Mushrooms- oh the magic plant!

You should should include mushrooms to your diet.

Mushrooms are amongst the world's most nutritionally dense food categories, with several health benefits. Mushrooms are high in bioactive immune-boosting polysaccharides, vital amino acids, and minerals like calcium, potassium, magnesium, iron, and zinc. When exposed to sunshine, they can be a good vitamin D source.

Mushrooms have a wide range of health benefits, including cholesterol-lowering, anti-hypertensive, anti-inflammatory, liver-protective, anti-diabetic, anti-viral, and antibacterial characteristics. They also operate as potent prebiotics, influencing the gut flora positively.

But do we have any research studies?

The Mushroom Council financed researchers evaluated micronutrient impact after adding mushrooms to the diets of adults and adolescents in the National Health and Nutrition Examination Survey (NHANES) dataset.

Adding 84 g or 1/2 cup of portobello, cremini, and white mushrooms to a meal enhanced the consumption of numerous nutrients like potassium, fibre, selenium, zinc, and choline. In addition, oyster mushroom consumption increased vitamin D levels by as much as 13%.

Here are some significant reasons why mushrooms can help you live a healthier life:

Nutrients that help the immune system:

Active polysaccharides are found in mushrooms, and one of them is beta-glucan, a form of soluble fibre. This substance boosts the activity of immune system cells such as natural killer cells and macrophages, improving your body's ability to fight infection and may even stopping tumour growth and progression.

Mushrooms are also high in B vitamins and selenium, a potent antioxidant that supports the immune system and prevents cell and tissue damage.

Mushrooms can help keep your brain healthy as you age:

A long-term study from Spain released in 2021 discovered that some polyphenol-rich meals (such as mushrooms, coffee and cacao) protects elderly persons from cognitive impairment.

According to Penn State researchers, the antioxidants ergothioneine and glutathione, found in mushrooms, may also help prevent Parkinson's and Alzheimer's disease. To lower the chance of neurological illness, nutritionists recommend consuming at least five button mushrooms per day.

Mushrooms can be beneficial to your heart health:

As mushrooms contain glutamate ribonucleotides, they enhance the flavour of recipes when used instead of salt. These molecules give food a savoury, umami flavour without raising blood pressure or increasing the risk of heart disease. Mushrooms are also a great filling substitute for non-veg in any dish, saving you calories, fat, and cholesterol.

Mushrooms have several other advantages besides boosting youth, a healthy brain, and a healthy heart.

• In 2021, Penn State researchers conducted more research and discovered that those who ate mushrooms regularly had a decreased risk of depression in a sample of nearly 25,000 people. Again, the authors speculate that this is related to ergothioneine, which may reduce the likelihood of oxidative stress, reducing depression symptoms.

• Another mental mushroom benefit: According to a 2019 study conducted by National University of Singapore researchers, eating two 3/4 cup cooked mushroom servings per week may lessen your risk of mild cognitive deterioration.

• As UVB-labeled mushrooms convert a substance called ergosterol into vitamin D, consuming just 3 ounces of UVB-exposed mushrooms meets your daily vitamin D needs while improving your bone health.

• Riboflavin [B2], folate [B9], thiamine [B1], pantothenic acid [B5], and niacin [B3] are among the B vitamins abundant in mushrooms, and these assist the human body in converting energy from food into red blood cells, which transport oxygen throughout the body.

Mushrooms are the richest providers of nutrients and antioxidants, and you can keep diseases at bay with the appropriate combination of carbs, proteins, and fats.

Mushrooms should be a part of your everyday diet if you want to lose weight and gain health.

Trust this helps,

Roshni Sanghvi.