Mushrooms could certainly be considered one of the most underrated nutrition drivers. Although they are available in many varieties, they can all be beneficial in one way or another as long as they are edible. Here are some of the health benefits you could enjoy:
1. They are low in calories
It is estimated that a portion of raw white mushrooms contains only 20 calories. And if that was not enough, it also contains no fat and is very low in sodium.
They could provide as much satiety as meat, according to one 2017 study published in Appetite magazine – the study was funded by the Mushroom Council. Nevertheless, given what we know about their nutritional profile, mushrooms are an excellent ingredient to use if you are trying to achieve a healthy weight.
2. They are anti-inflammatory
They may be able to reduce inflammation in the body thanks to the presence of antioxidants such as ergothioneine and selenium, as noted Angela Lemond, a registered dietitian and bearer. word of the Academy of Nutrition and Dietetics.
"Mushrooms are an excellent food to consume in case of minor inflammation, such as an injury, or in case of autoimmune disease such as multiple sclerosis, rheumatoid arthritis or lupus," she said. TIME.
3. They can improve bone health
A single serving of cooked mushroom can provide up to one-third of the daily recommended amount of copper, an essential trace mineral that is necessary to maintain bone health.
In terms of food, mushrooms are also the only source of non-enriched herbal vitamin D, which helps bones by facilitating the absorption of calcium. But vitamin is only produced when it is exposed to ultraviolet light, which means that fungi grown indoors may not contain much of it.
4. They can benefit vegans
Speaking of vitamin D, we know that vegans must do more to get the nutrients. Minerals such as iron, selenium, potassium, copper and phosphorus are also easy to miss in a vegan diet.
The good news is that mushrooms are a source of all the aforementioned nutrients, making it a very useful element in this restricted diet. Mushrooms are also rich in B vitamins, folate being particularly important during pregnancy.
5. They could fight aging
In 2017, researchers at Pennsylvania State University examined 13 varieties of fungi and found that they contained high amounts of two important antioxidants: ergothionine (ERGO) and glutathione (GSH), two properties may have anti-aging properties.
"Countries that have more ergothioneine in their diet – like France and Italy – also have a lower incidence of neurodegenerative diseases," said study author Robert Beelman, Ph.D. Press release. The researchers found that among the varieties tested, the greater amount of these two compounds was present.