Mushrooms are considered by many to be a superfood, And for good reason. Although they are low in calories, they have a powerful nutritional contribution, as they contain large amounts of fiber, vitamins, minerals and antioxidants. Due to their rich nutritional profile, mushrooms are responsible for a variety of health benefits.
Mushrooms not only taste delicious, they are also a powerhouse of nutrition. While most people consume them grilled, sautéed or roasted, a growing number of brands have launched products such as coffee based on mushrooms, hot chocolate, and even matcha, as well as powdered mushroom mixes that can be blended into smoothies and juices.
Mushrooms are filled with a long list of nutrients. For example, they contain significant amounts of B vitamins, which help give you energy and are involved in repairing cell damage. They are also a good source of potassium, which helps regulate blood pressure and, if exposed to ultraviolet light before or after harvest, they are an excellent source of vitamin D, which is involved in many things, such as bone health, the immune system and heart health. It is very important to underline this because Very few foods naturally contain vitamin D. Mushrooms are also packed with antioxidants and fiber.
There are many types of mushrooms, but still, and while these benefits generally apply to all of them, each type offers its own unique set of advantages
The white buttons provide 19 percent of the recommended daily intake of vitamin B3 (also known as niacin), which can promote healthy skin and digestion.
A portion of shiitake mushrooms cooked is an excellent source of copperas it offers 85% of the recommended daily intake, which helps maintain healthy bones and nerves
A portion of cremini Mushrooms, the slightly more mature version of the common white button fungus,
is an excellent source of selenium, as it contains 40% of the recommended daily intake amount. Selenium can help the immune system function properly, making it a great mushroom to add to winter dishes like soups, stews, and casseroles.
mushrooms Maitake (also known as hen of the woods) contains 119 percent of the recommended daily intake of vitamin D.
Science answers about the benefits of mushrooms
They are surprisingly rich in vitamin D
While the best natural source of vitamin D is sunlight, mushrooms are magical for obtaining this essential nutrient: A study conducted in Australia found that mushrooms may provide 50-100% of our daily needs of vitamin D. Vitamin D deficiency, which is more common than we think, is associated with fatigue, compromised bone health, reduced immune function, and increased risk of chronic diseases, including certain types of cancer. By offering significant amounts of vitamin D, mushrooms can help fight these symptoms associated with a deficiency.
They help you fill in the gaps in the diet
Tasty and nutritious, mushrooms are a great source of many micronutrients that are often not consumed in the diet. According to one study, adding a serving of mushrooms can help you meet micronutrient requirements without increasing calories, fat, or sodium.
They fight inflammation
Mushrooms also offer anti-inflammatory properties. They are rich in seleniuma nutrient that has powerful antioxidant properties that help reduce inflammation. the girgola or oyster mushroom, compared to other mushroom variations, offer more anti-inflammatory properties as a result of their rich content of beta-glucansome indigestible polysaccharides or complex sugars useful in general for the health of the organism, acting favorably on the intestinal microbiota and on the immune system.
Support gut health
Good gut health is very important for overall health. Fortunately, mushrooms can help too. Many studies have also shown its effect as powerful prebiotics. Prebiotics not only help promote digestion and overall gut health, they also promote a variety of other health benefits.
They can also help with diabetes. This study and this study point to the benefits of shiitake mushrooms and the diabetes. Shiitake mushrooms favorably alter intestinal bacteria to improve the production and insulin release pancreatic beta cells (also known as the cells responsible for insulin production.
They can reduce the risk of depression
No food is going to cure mental health disorders, but there is some evidence that, along with a healthy diet, they can be a big help in the process. People who eat mushrooms may be less likely to develop depression, according to an investigation. The researchers attribute this to the many bioactive compounds that make up mushrooms, including b12 vitaminantioxidants and anti-inflammatory compounds.
In general, you have to have watch out with any health benefits that a fungus may provide to the body. Although the consumption of mushrooms it can help with general health and immune system support, this depends on other factors, such as the rest of the diet and eating habitstime and physical activity.
This also means that there is no single recipe for the amount of mushrooms you should consume. It will depend on the rest of your eating habits, as you really get the benefits of mushrooms when you allow them to combine with others nutritious food consistently. While you shouldn’t expect immediate results, adding some mushrooms to your diet can provide additional micronutrients and antioxidants; balance is a key element in the diet.
This information does not replace in any case the diagnosis or prescription by a doctor. It is important to go to a specialist when symptoms appear in case of illness and never self-medicate.