The nutritional, health and medical properties of mushrooms
Mushrooms are some of the most amazing living things on Earth. They are neither plants nor animals; they are classified in a separate branch called the “Kingdom Fungi”. There are thousands of species of mushrooms in the world, but only a limited number of them are edible and beneficial to the human body. For thousands of years, mushrooms have been used in various cultures for nutrition, healing, and even religious rituals. Today, modern science has confirmed many of the properties mentioned in traditional medicine.
1. High nutritional value while low in calories
One of the most outstanding features of mushrooms is their balanced and healthy nutritional composition. Despite being low in calories (about 20 to 30 calories per 100 grams), mushrooms are rich in nutrients.
A) Protein:
The protein content in mushrooms is about 2 to 3 grams per 100 grams, but more important than the quantity is the quality of this protein, as it contains all the essential amino acids needed by the body. For this reason, mushrooms are a good alternative to meat, especially in vegetarian diets.
B) Vitamins:
Mushrooms are a great source of B vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5), which play a vital role in energy metabolism, brain function, and skin health. Interestingly, some mushrooms (like the white button mushroom) can produce vitamin D when exposed to sunlight. This makes mushrooms one of the few plant sources of vitamin D, which helps support bone health.
c) Minerals:
Mushrooms are rich in important minerals such as selenium, potassium, copper, phosphorus, and zinc. Selenium is a powerful antioxidant that helps protect cells from oxidative stress. Potassium also plays an important role in heart health by regulating blood pressure and fluid balance.
D) Dietary fiber:
Mushrooms contain both soluble and insoluble fiber, which can help support digestive health, reduce constipation, and help you feel fuller longer. Some varieties also contain beta-glucan fiber , which can lower cholesterol levels and boost immune function.
2. Helps control weight and reduce fat
Mushrooms are a great choice for weight loss diets because they are very low in calories, have negligible fat, and are high in fiber. Using mushrooms in place of meat in your meals can both keep your portion size small and reduce your calorie intake. Additionally, the combination of fiber and protein in mushrooms makes you feel fuller longer than many vegetables, which can help control your appetite.
3. Antioxidant and anti-aging properties
One of the most important scientific properties of mushrooms is the presence of antioxidant compounds such as ergothioneine and glutathione . These compounds protect cells from damage caused by free radicals and slow down the aging process. Research has shown that high levels of these antioxidants in the body can reduce the risk of chronic diseases such as cancer, heart disease and dementia.
Mushrooms such as shiitake , reishi , and porcini are very rich in ergothioneine. The selenium found in mushrooms also helps boost immune function, promote healthy skin and hair, and prevent cellular damage from air pollution.
4. Strengthen the immune system
Polysaccharide compounds, especially beta-glucan, in mushrooms have the ability to increase the activity of the body’s immune cells. These compounds prevent the spread of viruses and bacteria and help the body fight infections.
Studies have shown that regular consumption of mushrooms, even common varieties like white button mushrooms, can increase antibody levels and improve the body’s immune response. Oriental medicinal mushrooms like Ganoderma or Reishi have long been used in Chinese medicine to boost physical strength and relieve chronic fatigue, and scientific evidence now supports these effects.
5. Anti-cancer and anti-inflammatory effects
Mushrooms contain bioactive compounds that inhibit the growth of some cancer cells. Modern research has shown that mushroom consumption, especially in women, can reduce the risk of breast cancer. Certain compounds in shiitake and reishi stimulate natural killer cells, which are effective in controlling abnormal cells in the body.
In addition, elements such as “lanthanin” found in Asian mushrooms have significant anti-inflammatory properties and, by reducing chronic inflammation, reduce the risk of digestive, heart, and even neurological diseases.
6. Positive effect on the heart and blood vessels
Mushrooms are free of saturated fat and cholesterol, while their fiber and beta-glucan compounds help lower “bad” (LDL) cholesterol levels in the blood. Additionally, the abundant potassium in mushrooms helps balance sodium in the body, keeping blood pressure low.
Some studies have shown that people who regularly consume mushrooms have a lower risk of stroke or heart disease than those who do not.
7. Regulate blood sugar and prevent diabetes
Mushrooms have a very low glycemic index, meaning they don’t cause a rapid spike in blood sugar. Additionally, the high fiber and metabolically active compounds in mushrooms can improve cells’ sensitivity to insulin. For this reason, mushrooms are a useful food for preventing or controlling type 2 diabetes.
8. Strengthens the brain and memory
New research has found a link between eating mushrooms and a reduced risk of dementia. The antioxidant compounds in mushrooms help reduce nerve damage and prevent the buildup of harmful proteins in the brain. A 2019 study found that older adults who ate at least two servings of mushrooms a week were about 50 percent less likely to develop mild cognitive impairment (the pre-Alzheimer’s stage).
9. Properties of special medicinal mushrooms
Among the various types of mushrooms, a few specific types have special medicinal properties:
- Reishi mushroom ( Ganoderma lucidum ):
Known as the “mushroom of immortality” in traditional Chinese medicine, it regulates the immune system, reduces anxiety, and helps improve sleep quality.
- Shiitake mushrooms:
It is rich in anti-cancer and antimicrobial compounds. It helps reduce cholesterol and improve skin and hair health.
- Cordyceps mushroom :
It boosts energy, increases physical endurance, and improves athletic performance. It was used in traditional Tibetan and Chinese medicine to treat chronic fatigue.
10. Safety tips and how to use
Despite all the advantages, it is important to observe a few points:
- Never eat wild mushrooms without proper identification. Many types of wild mushrooms look very similar to edible varieties but are poisonous and even deadly.
- It is essential to cook mushrooms thoroughly. Heating destroys potentially harmful compounds and improves the digestibility of mushroom proteins.
- In case of allergies or specific diseases (such as gout or kidney problems), it is best to consult a doctor.
- Store fresh mushrooms in the refrigerator and in breathable packaging to prevent bacterial growth.
Conclusion
Mushrooms are a unique combination of nutrients, antioxidants, and medicinal compounds packed into a light and tasty food. Regular consumption of them can lead to improvements in overall health, including boosting immunity, regulating blood sugar and lipids, slowing the aging process, and even helping with mental health and memory.
In an era where unhealthy diets have caused many chronic diseases, mushrooms can be a natural, healthy, and effective choice for promoting human health. The secret of mushrooms’ value lies in their simplicity; a low-calorie yet very rich food that does great things for the body.
