Fun facts about the fungi you like to eat.
If you haven't already done so, it's time to board the mushroom caboose. "Many people believe mushrooms to be a superfood, and with good reason," says Kristin Gillespie, MS, RD, LD, a spokesperson for Exercisewithstyle.com. "Although they are low in calories, they are high in fiber, vitamins, minerals, and antioxidants, making them an excellent source of nutrients. Mushrooms provide a wide range of health benefits due to their diverse nutritional content."
"If you want to do one thing for your health today, consider adding a serving of mushrooms," Nicole Stefanow, MS, RDN, a gourmet nutritionist in the greater New York City area, advises.
Here's a look at all the fantastic benefits of eating mushrooms.
1. Mushroom contains a surprising amount of vitamin D.
According to one study, 41.6 percent of adults in the United States are vitamin D deficient, based on 2011 to 2012. Yikes! While sunshine is the most acceptable natural source of vitamin D, mushrooms are a powerful source of the nutrient: According to Gillespie, "a recent study conducted in Australia indicated that mushrooms could deliver anywhere from 50 to 100 percent of our daily vitamin D needs." "Vitamin D insufficiency, which is relatively widespread in the United States, is linked to weariness, weakened bones, weakened immune function, and an increased risk of chronic illness, including cancer. Mushrooms can help battle these symptoms of vitamin D insufficiency by providing considerable levels of the nutrient."
2. They aid in the filling of dietary gaps.
We think it's a win-win situation if it's both tasty and nutritious. "Mushrooms are an excellent source of numerous micronutrients that are typically underutilized in the average American diet," Stefanow says. "Adding a serving of mushrooms to your diet can help you achieve your micronutrient requirements without adding calories, fat, or sodium, according to a new study."
3. They are anti-inflammatory.
Are you prepared to fight inflammation? Let the mushrooms begin to grow. "Mushrooms also have anti-inflammatory effects. Mushrooms are high in selenium, an anti-inflammatory mineral with excellent antioxidant qualities "Gillespie agrees. "When compared to other mushroom varieties, oyster mushrooms have more anti-inflammatory capabilities due to their high beta-glucan concentration."
4. They are beneficial to intestinal health.
The importance of gut health to overall wellness cannot be overstated. Fortunately, mushrooms can help with this as well. "This may come as no surprise considering their high fiber content," adds Gillespie, "but many studies have also proved their effect as potent prebiotics." "Not only can prebiotics aid digestion and gut health, but they also have a number of additional health benefits."
They may also aid in the treatment of diabetes. "Studies have shown shitake mushrooms to favorably alter gut bacteria to improve the production and release of insulin from your pancreatic beta-cells (a.k.a. the cells responsible for insulin production," says Krissy Carbo, RD, MS, CDN, citing this study and this study on shitake mushrooms and diabetes.
5. They may lower your chances of being depressed.
Of course, no one food will treat mental illness, but there is some evidence that when combined with a good diet, mushrooms can help strengthen your brain. "Recent research suggests that people who eat mushrooms have a lower risk of acquiring depression," Stefanow explains. "The many bioactive chemicals found in mushrooms, such as Vitamin B12, antioxidants, and anti-inflammatory substances, are credited by the researchers."
6. They aid in the maintenance of immunity.
Do you enjoy mushrooms? Your immune system appreciates it. "Mushrooms epitomize the concept of food as medicine. For over 2,000 years, they've been used for their medicinal characteristics "According to Marie Ruggles, MS, RD, CN, CDE, author of Optimize Your Immune System: Create Health and Resilience with a Kitchen Pharmacy, they provide a wonderful gourmet touch to soups and stir-fries. "They contain substances that trigger immunological activity on several levels, similar to one set of warriors fighting seven wars at once. Mushrooms are renowned for a variety of bioactives, including the immune-boosting beta-glucans "She continues by referring to this study. Ruggles recommends you include mushrooms in your meals at least twice a week for all of these reasons and more.