Mushroom Health Benefits And Side Effects:
The key to getting enough vitamins and minerals in our diet is to eat a colorful variety of fruits and vegetables. In many cases, a food that lacks color also lacks necessary nutrients. But edible mushrooms, which are commonly white, actually have the necessary nutrients. This post summarizes the mushroom benefits, the bioactivities and could be useful for the full utilization of mushrooms.
Nowadays, mushrooms have been considered as ingredients of gourmet cuisine across the globe. Especially, the unique flavor and have been valued by humankind as a culinary wonder. More than 2,000 species of mushrooms exist in nature. But around 25 are widely accepted as food and few are commercially cultivated.
Nutritive value (Raw mushroom 100 gm)
- Energy (kcal) – 33
- Protein (g) – 3.31
- Fat (g) – 0.4
- Dietary Fibre (g) – 2.3
Many mushrooms are used as foods and medicines for a long time. Mushrooms contain polyphenols, polysaccharides, vitamins, and minerals. According to some studies mushrooms have various bioactivities, such as antioxidant, anti-inflammatory, anticancer, immunomodulatory, antimicrobial, hepatoprotective, and antidiabetic properties. Therefore, mushrooms have attracted increasing attention in recent years could be developed into functional food or medicines. It can prevent and treat several chronic diseases, such as cancer, cardiovascular diseases, diabetes mellitus, and neurodegenerative diseases.
1. Mushroom For Cancer:
A wide range of glycan’s present in mushrooms helps in fighting cancer and improves immunity.
Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.
The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.
2. Heart Health:
Mushrooms, which are high in potassium and low in sodium, helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases. Mushrooms are a particularly good source of beta-glucans which helps to reduce cholesterol.
3. Mushroom For Diabetes:
Studies have shown that people with type 1 diabetes who consume high fiber diets have lower blood glucose levels and people with type 2 diabetes may have improved blood sugar, lipids and insulin levels as mushrooms contain a good amount of dietary fiber helps in controlling blood glucose level.
4. Mushroom For Immunity System:
Selenium improves immune response to infection by stimulating the production of killer T-cells. Mushrooms are a gut-friendly food. They are full of good bacteria i.e. they are probiotic in nature which helps in nourishing good bacteria present in the human body. That improves immunity.
5. Mushroom For Weight Loss:
Mushrooms contain two types of dietary fibers in their cell walls, beta-glucans, and chitin. These increase satiety and reduce appetite. By making you feel fuller longer, they can reduce overall calorie intake. Due to their nutrient density and can be very effective for weight loss.
6. Bone Health:
Mushroom is one of the non-dairy vegan sources of vitamin D and it has high calcium and other minerals important for bone health
Side Effects Of Mushroom:
Be cautious with the following side effects caused by mushroom consumption:
- nausea and vomiting.
- increased heart rate, blood pressure, and temperature.
- muscle weakness.
- A lack of coordination.
- dilated pupils.