10 Health Benefits of Mushroom

Reviewed by Experts

Mushrooms, often considered the hidden gems of the culinary world, have captivated the taste buds of many for centuries. Mushroom benefits are well-known, and they add tremendous value to the Indian diet by supplementing it with the required amount of protein that helps improve general health, particularly in socio-economically backward communities. Yet, their incredible health benefits remain relatively unknown to many. Beyond their delectable flavors and unique textures, mushrooms are an excellent source of essential nutrients, possess numerous medicinal properties, and are suitable for all ages. While they were considered a vegetable for the affluent once upon a time, they are now considered a quality food among various strata of society due to the immense mushroom benefits for men and women. [1]

In this article, we embark on a journey through the fascinating realm of mushrooms to uncover their ten extraordinary health benefits, including mushroom benefits for men and mushroom benefits for women. It is unique as we delve into the scientific discoveries and traditional wisdom that shed light on the remarkable effects these fungi can have on the overall well-being of human beings.

Nutritional Value of Mushrooms

Nutrient	Amount (per cup of mushrooms)
Energy (calories)	21.1
Protein (g)	3.0
Carbohydrate (g)	3.1
Calcium (mg)	2.9
Iron (mg)	0.5
Magnesium (mg)	8.6
Phosphorus (mg)	82.6
Potassium (mg)	305
Zinc (mg)	0.5
Selenium (mcg)	8.9

Do You Know? • Mushrooms are also known as ‘vegetarian meat’ for their high-protein properties. • Mushrooms are low in calories and high in fiber, making them an excellent snack for weight loss. • There is more potassium found in one portabella mushroom than in one medium banana. • Mushrooms are free of gluten, fat, cholesterol, and calories. They also contain less sodium. • Mushroom benefits for women by regulating the immune system, increasing stress-resistance, and help our bodies detoxify all the harmful xeno-estrogens

What are the 10 most amazing mushroom benefits?

Mushroom benefits are myriad as they are believed to be a complete health food being extremely rich in protein, dietary fiber, vitamins, and minerals. They have a crude fiber composition consisting of partially digestible polysaccharides and chitin. They are also excellent sources of vitamins, especially B and C. [1] Here are some of the top mushroom benefits:

1. Cardiovascular Support:

Certain mushroom varieties, including oyster and maitake, are low in cholesterol, thereby promoting heart health and reducing the risk of cardiovascular diseases. [1]

2. Cancer-Fighting Potential:

Research suggests that various mushroom compounds possess anticancer properties, potentially inhibiting tumor growth and boosting the effectiveness of conventional cancer treatments. This is seen mainly among the white button mushroom benefits, which help prevent cancer types such as prostate and breast cancer. [1]

3. Has anti-aging properties:

Mushroom benefits also include their ability to prevent the action of free radicals in the body, consequently reducing aging. This is fundamental because of the polysaccharides in mushrooms that are potent scavengers of superoxide free radicals. [1]

4. Digestive Health Support:

The health benefits of mushrooms also include the prebiotic fibers present in certain mushrooms nourish the beneficial gut bacteria, fostering a healthy digestive system, healthy functioning of the bowel system, and aiding nutrient absorption. [1]

Also read how kutaja can help improve digestive health

5. Immune System Booster:

Mushrooms contain compounds such as a collection of polysaccharides and minerals that enhance the activity of the immune cells, fortifying our body’s defense against infections and diseases. [1]

6. Supports Weight Management:

Low in calories and high in fiber, mushrooms make for a delightful addition to meals, helping to regulate appetite and support healthy weight management. Its no starch and little fat and sugar properties make it very popular among diabetic patients. [1]

7. Rich in Antioxidants:

With their abundant antioxidant content, oyster mushrooms benefits are legendary as they help combat oxidative stress, reducing the risk of chronic illnesses and supporting overall cellular health. [3]

8. Anti-Inflammatory Effects:

From reducing inflammation associated with arthritis to mitigating the risk of certain cancers, oyster mushrooms benefits include exhibiting anti-inflammatory properties that can profoundly impact the overall well-being of human beings. [3]

9. Blood Sugar Regulation:

Some mushroom species have been found to have hypoglycemic effects, assisting in blood sugar control and benefiting individuals with diabetes. [2]

10. Brain Health Enhancer:

Mushrooms have garnered attention for their potential to boost cognitive function and improve memory. They may even hold promise in neurodegenerative disease research. [3]

Uses of Mushroom 

Across the world, many different kinds of mushrooms are widely used. After paneer, it is said to be the “meat” of the vegetarian world. Smaller types of mushrooms are typically added to soups and curries to thicken the dish and add an umami flavor. It gives low-calorie foods like salad dressing, soups, curries, and vegetable au gratin the ideal amount of creaminess. 

The flavour of mushrooms with eggs and a few seasonings is exquisite. Try preparing a mushroom egg scramble on toast with mushrooms. Compared to frying, mushrooms retain more of their nutritional value when they are grilled or sautéed. 

Make sure you carefully wash and clean the mushrooms with cold water before preparing them. The mushrooms can be cleaned using a little

How To Consume Mushrooms?

1. Sautéing: Add sliced mushrooms to a pan with hot oil or butter, and cook until they are tender and browned. For added flavor, you can add spices, herbs, or garlic.
2. Grilling or Roasting: To make mushrooms tender, brush whole or slice them with oil, season, then grill or roast.
3. In Stews or Soups: Mushrooms can give sauces, stews, or soups additional depth. For an earthy flavor, add them to your favorite recipe.
4. As a Meat Substitute: Some types of mushrooms, such as shiitake or portobello, have a texture similar to meat and can be used in recipes like stir-fries and burgers.

Side Effects of Eating Mushrooms

When eaten in moderation and prepared correctly, edible mushrooms usually don’t have any serious adverse effects. Even edible mushrooms, meanwhile, can give rise to moderate reactions in certain people, particularly those who are sensitive to certain substances in mushrooms, such as upset stomach or diarrhea.

However, toxic or poisonous mushrooms can have serious side effects, such as:

Gastrointestinal problems: Nausea, vomiting, diarrhea, and stomach pain are possible symptoms.

Neurological symptoms: Confusion, hallucinations, vertigo, seizures, and coma are just a few of the symptoms that poisonous mushrooms can cause.

Damage to the liver and kidneys: Certain poisonous mushrooms have the potential to seriously harm the liver or kidneys.

Recipes with Mushroom

Roasted Asparagus with Mushrooms

Ingredients: 

• 1 pound of 1-inch-cut asparagus
• Two cups of quartered morel mushrooms or other mushrooms
• 1 tsp olive oil
• 2tbsp balsamic vinegar
• One lemon zest
• 1 tsp black pepper

Instructions:

• In a large, sealable food bag or glass dish, combine all ingredients. 
• Toss in the coat. Let marinate in the fridge for one to two hours.
• Transfer to a nonstick baking sheet. 
• Set the broiler on high. 
• Cook, stirring once, for 2 to 3 minutes, or until vegetables are just beginning to brown.

FAQs

Conclusion

As we venture further into the fascinating world of mushrooms, each benefit unravels a captivating story of nature’s healing wonders. By incorporating mushrooms into our regular diet and exploring their medicinal applications, we can tap into their incredible potential to enhance our health and well-being. From promoting immune function, boosting health, lowering the risk of cancer, and inhibiting tumor growth to helping to balance blood sugar, warding off viruses, bacteria, and fungi, reducing inflammation, and supporting the body’s detoxification mechanisms, mushroom benefits are immense.

Disclaimer:

This article is written from a health and wellness perspective and is not medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.

References:

1. Nutritional and Medicinal values of Mushrooms
2. Benefits and Uses of Mushroom
3. A Review on Different Benefits of Mushroom
4. https://www.hsph.harvard.edu/nutritionsource/food-features/mushrooms/ 
5. https://www.americanmushroom.org/main/mushroom-facts/
6. https://www.ncbi.nlm.nih.gov/books/NBK537111/