Most individuals tend to think about mushrooms as much more than a topping or appetizer, but mushrooms have some unbelievable health benefits. The questions are what mushrooms should I be eating, and what benefits will they bring me? Technically mushrooms fall under the category of vegetable, even though they’re a fungus.
Know your mushrooms, for they aren’t all valuable, and some are downright deadly. I stick to those found at my grocer, but if you’re adventurous there are likely dozens of types growing near you. Just know which are poisonous and which are edible. First off, mushrooms are low in cholesterol, sodium, calories and fat, and they provide a few basic nourishment.
Those facts aren’t that exciting, but mushrooms have some remarkable disease-prevention qualities. One cup of sliced white mushrooms (the typical kind that you get in the grocer) has only 15 calories and 2.3 g of carbs (in a 2:1 ratio of sugar to fiber), as well as 2.2 g of protein. Mushrooms are rich in the B vitamins, such as folate, niacin, thiamine, pantothenic acid, and riboflavin. They’re the only natural source of vitamin D that vegans can eat.
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They contain some minerals which aren’t found in many foods, such as copper, iron, potassium, selenium, and phosphorous. Mushrooms include beta-glucans, which are a kind of fiber found in the cell membranes of several kinds of mushroom. It offers benefits to insulin resistance and blood glucose levels, and it boosts immunity and reduces the risk of obesity by curbing the appetite.
Mushrooms also contain choline, which helps with sleep, muscle movement, learning and memory. Mushrooms have the identical anti-oxidant levels that you see in tomatoes, carrots, peppers and squash. This is most likely because of a combination of things. The selenium aids the liver function correctly, and helps to detoxify a few of the compounds within the body that could become cancerous.
Vitamin D functions to regulate the development of new cells, which then inhibits the growth of cancerous cells. Folate benefits cell regeneration, and this inhibits cancerous cells from forming. Those who have a high fiber diet have lower blood glucose levels. The average woman should get between 21 and 25 g of fiber every day. For men it ought to be between 30 and 38. A cup of Shiitake or Portabello mushrooms have about 3 grams of fiber each. Potassium and sodium work together to routine blood pressure.
The greater the potassium and lower the sodium, the lower the blood pressure, and that is what mushrooms provide. If you consume 3 grams of beta-glucans daily you will lower your cholesterol levels by 5 percent. That’s not a massive amount, but it’s also only one tool in your dietary arsenal. I believe that the immune system is the cornerstone of good health, so whatever can be done to improve it makes sense to me.
Selenium is connected to the creation of T-cells, which help fight off foreign invaders. The best defense is a great offense, and the T-cells are in the vanguard of your wellbeing. The beta-glucans also help stimulate your immune system, in addition to prevent tumours from forming.
There are lots of edible kinds of mushroom, but a few stand out as with a good deal of nutritional value.
- Shiitake: these include lentinan, which is a polysaccharide that’s used in the treatment of stomach cancers due to anti-tumour properties. Polysaccharides are long chains of carbon, hydrogen, and oxygen, and offer numerous advantages, such as; induce the mind to produce chemicals that make you feel great, regulate glucose levels, promote cardiovascular and immune system health, help prevent degenerative diseases, improves liver function, improve intestinal health and help prevent colon cancer. There are numerous forms of polysaccharides, and each offers their own unique advantages in addition to these common ones. One study from Japan revealed a 100% reduction in tumour growth when fed a Shiitake extract. They also have antifungal, antifungal, and antibacterial properties, and include eritadenine, which helps to decrease cholesterol levels.
- Reishi: used medicinally in Asia for millennia, it’s used as a treatment for lung cancer and leukemia due to the ganoderic acid found inside. Ganoderic acid is a triterpenoid. This fungus will help to regulate cholesterol and blood pressure levels, boosts the immune system, functions as an anti-inflammatory, and contains anti-viral, anti-bacterial, and anti-fungal properties.
- Himematsutake: if you’re beginning to feel that Japan has a monopoly on healthy mushrooms, do not feel too bad. This one originated in Europe, but is now highly popular in Asia. These mushrooms have six polysaccharides, and have been connected to anti-cancer properties. They help protect against the damaging effects of chemotherapy and radiation. They also reduce insulin resistance, modulate cholesterol, and enhance hair and skin.
- Turkey Tail: also called cloud mushroom, it comprises two polysaccharides; PSK and PSP. There are numerous and extensive trials being done on this mushroom. It’s been shown to increase the immune system in cancer patients (highly effective), and is used to deal with some of the nastiest infections (e coli, herpes, HIV, streptococcus pneumonia). It’s now the most researched mushroom in the world since they keep finding new medical applications for it.