10 GREAT BENEFITS OF MUSHROOMS FOR HEALTH - NUTRITION - 2025

The benefits of eating mushrooms range from preventing cancer, strengthening bones, helping heart health, strengthening the immune system, among other incredible ones that have been supported by scientific studies.

Mushrooms are low in calories and sodium, free of fat, cholesterol, and gluten. They provide important nutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more, which make them a valuable source of nutrients and bioactive compounds, as well as a great culinary resource for their flavors and culinary characteristics.

For something they have been an integral part of Traditional Chinese Medicine, and have been used for thousands of years to prevent or treat a variety of diseases, in fact the ancient Egyptians believed it was the plant of immortality.

1- They extend life

In the mid-1950s, Harman published a publication on the "Radical Theory of Aging" in which he indicated that insufficient supply of antioxidants triggers a cascade of events that lead to the development of chronic diseases, early aging and a short life.

Antioxidant supplements or foods that contain antioxidants can be used to help the body reduce oxidative damage.

The Department of Chemistry and Biochemistry of the University of Belgrade in Serbia, carried out a study in which they concluded that "mushrooms have important antioxidant properties due to their bioactive compounds, such as polyphenols, polysaccharides, vitamins, carotenoids and minerals".

It means that mushrooms can be used to improve antioxidant defenses and thus reduce the level of oxidative stress.

2- They reduce the risk of breast cancer

According to a study by the Faculty of Health at the University of Western Australia, a high daily intake of fresh and dried mushrooms, accompanied by the consumption of green tea-based beverages, and a healthy diet and lifestyle, reduces the risk of breast cancer in pre and postmenopausal women.

Likewise, an investigation by the Department of Preventive Medicine, Hanyang University School of Medicine, Seoul, Korea, evaluated the association between the daily intake of mushrooms and the risk of breast cancer, concluding that there is strong evidence in the risk reduction in postmenopausal women, but not in premenopausal women.

In addition, there are other studies that show the benefits in treating different types of cancer.

3- They promote heart health

According to the Center for Food Quality, of the Duques de Soria University Campus in Spain, cardiovascular diseases are one of the most frequent causes of morbidity and mortality in the Western world, which is why they wanted to study the influence of mushroom intake in some metabolic markers (cholesterol, triglycerides, blood pressure, inflammatory damage, among others), which can potentially reduce the risk of cardiovascular disease.

The research concluded that fungi can be considered potentially functional and that they strengthen the immune system of healthy and sick individuals. In addition, there are cholesterol-lowering effects of some types of mushrooms in studies in both animals and humans, although they say that more studies are needed in this regard.

4- They help to lose weight

The satiety index of mushrooms is one of the highest known so far, thus helping to lose weight.

New research published in the FASEB Journal and conducted by the Johns Hopkins Bloomberg University Weight Management Center found that substituting red meat for mushrooms at lunch is a useful strategy for improving and maintaining weight. body weight.

Most of the overweight women participated in this study, and for a year they ate mushrooms instead of meat. At the end of the trial, the researchers found that the participants showed improvements in body composition compared to participants on the standard diet, losing more pounds and percentage of body weight (7 pounds, 3.6 percent of their starting weight), achieved a lower body mass index (1.5 kg / m2), and reduced waist circumference (2.6 inches), compared to participants on the control diet.

5- Excellent nutritional content

A study by the Complutense University of Madrid (UCM), Spain, together with other universities in Portugal, carried out an investigation to determine the nutritional profiles of two types of mushrooms (Leccinum molle and Bon Leccinum vulpinum), being able to verify that both are a great food choice due to its high source of essential nutrients, including selenium, potassium, riboflavin, niacin, vitamin D and more.

Additionally, nutrition researchers and organizations that participated in the 2013 Health Summit in Washington, DC, provided a review on mushrooms as a food to help Americans consume sustainable, healthy, and responsible diets.

6- They strengthen the immune system

People need an adequate supply of nutrients to produce an adequate defense against bacteria and disease. The key is to eat foods that can avoid those deficiencies that compromise the immune system.

The Journal of the United States Department of Agriculture published a study on a group of scientists who demonstrated how the white button of the mushroom increases the maturity of the cells of the immune system called "dendritic cells", from the bone marrow.

In this article you can learn about other foods to improve defenses.

7- They prevent cancer

According to research by the Institute of Evolution at the University of Haifa in Israel, mushrooms, although they do not directly attack cancer cells, show direct antitumor activity against various allogeneic and syngeneic tumors, in addition to preventing tumor metastasis.

8- They improve diabetes

According to a study by the Faculty of Health and Sciences of the University of Western Sydney, carried out on laboratory rats, high levels of dietary fiber and antioxidants such as vitamins C, D and B, folates, and polyphenols provide beneficial effects in diseases such as diabetes.

In this article you can learn about other good foods for diabetes.

9- They prevent anemia

Anemic patients are characterized by low iron levels in the blood, which results in fatigue, headaches, reduced neuronal function, and digestive problems.

Mushrooms are a good source of iron that can be absorbed by the body, which supports the formation of red blood cells and keeps people healthy and functioning at their maximum potential.

10- They strengthen bones

Mushrooms contain calcium, which is why the Help Guide (Harvard Medical School collaborators) recommends their intake.

In fact, this medical guide notes that "studies show that although people who take calcium supplements have a higher average daily intake, those who receive most of the calcium through food have stronger bones".

Mushrooms also contain vitamin D, another essential nutrient that helps the body absorb calcium and regulate it in the blood.

As a curious fact, placing dried mushrooms in the sun increases the potency of vitamin D.

Important warning

There are varieties of mushrooms found in nature that are highly poisonous and deadly, several of them resembling common edible species like mushrooms, so picking wild mushrooms can be risky.

5 Curiosities about mushrooms

1. Mushrooms are a fungus, and unlike plants, they do not require sunlight.
2. Mushrooms are made up of around 90% water.
3. The world's largest producer of mushrooms is China, which produces about half of the world's edible mushrooms.
4. There are more than 30 species of mushrooms that glow in the dark. The chemical reaction called bioluminescence produces a bright light known as "wisp", which is why they were also used to illuminate the path through the forest.
5. The oldest and largest mushroom in the world is found in the Blue Mountains of Oregon. It is over 2,400 years old and covers an estimated 8.9 square kilometers.

Information on Vitamins and Minerals

• Vitamin B1: 0.06 mg
• Phosphorus: 97 mg
• Vitamin B2: 0.25 mg
• Magnesium: 13.60 mg
• Vitamin B3: 4.11 mg
• Potassium: 255 mg
• Vitamin B6: 0.08 mg
• Zinc: 0.38 mg
• Vitamin B9: 15.50 µg
• Iodine: 8.85 µg
• Vitamin C: 2.85 mg
• Selenium: 7.90 µg
• Vitamin E: 0.13 µg
• Sodium: 163.45 mg

Recipes

1- Sautéed mushrooms

Ingredients:

• ½ cup butter
• 1 pound mushrooms, sliced

preparation:

Melt the butter over low heat. Add the mushrooms and stir to coat. Cook for at least 30 minutes, stirring frequently, until mushrooms are very tender.

2- Mushroom risotto

Ingredients:

• 6 cups of chicken broth
• 3 tablespoons olive oil
• 1 pound portobello mushrooms, thinly sliced
• 1 pound white mushrooms, thinly sliced
• 2 shallots, diced
• 1 1/2 cups of rice
• 1/2 cup dry white wine
• Sea salt to taste
• Freshly ground black pepper to taste
• 3 tablespoons minced chives
• 4 tablespoons of butter
• 1/3 cup grated Parmesan cheese

preparation:

1. In a saucepan, heat the broth over low heat.
2. Add 2 tablespoons of olive oil to a large saucepan over medium-high heat.
3. Mix the mushrooms and cook until soft, about 3 minutes.
4. Remove the mushrooms along with their liquid, and set them aside.
5. Add 1 tablespoon of olive oil to the pan, and sauté the shallots for 1 minute.
6. Add the rice, stirring to coat with oil, about 2 minutes.
7. When the rice has turned pale, golden, pour in the wine, stirring constantly until the wine is completely absorbed.
8. Add 1/2 cup of the broth to the rice, and stir until the broth is absorbed.
9. Continue adding 1/2 cup of the broth at a time, stirring constantly, until the liquid is absorbed and the rice is al dente, about 15 to 20 minutes.
10. Remove from the heat and add the mushrooms with their liquid, the butter, the chives and Parmesan cheese. Season with salt and pepper to taste.

3- Mushroom Bolognese

Ingredients:

• ½ teaspoons of butter
• ¼ teaspoons olive oil
• ½ pound portobello mushrooms, chopped
• ¼ cup onion, minced
• ¼ cup carrot, chopped
• 2 tablespoons of chopped celery
• 2 tablespoons white wine
• ½ cup beef broth
• 1 ¼ teaspoons tomato paste
• 1 teaspoon of butter
• 2 ounces mushrooms
• 3 ½ tablespoons heavy cream
• 1 pinch of nutmeg
• Salt and pepper to taste

preparation:

Melt 1 1/2 teaspoon of the butter with the olive oil in a large skillet over medium heat.

Cook and stir the portobello mushrooms, onion, carrot and celery until the vegetables are tender and starting to brown, about 8 minutes.

Transfer the mushroom mixture to a large saucepan.

Pour the white wine into the skillet and bring to a boil, dissolving any bits of the golden flavor in the bottom of the pan.

Let the wine cook for about 2 minutes, until it is reduced, and pour into the saucepan.

Stir the meat broth and tomato paste into the mixture in the saucepan, bring to a boil over medium-high heat, reducing the heat to low.

Simmer, partially covered, until the meat broth has reduced and the vegetables are very tender, about 35 minutes.

Melt 1 teaspoon of butter in the original skillet, and cook, stirring the Enoki mushrooms until golden brown, 3 to 4 minutes.

Remove the Enoki, and mince them. Stir the chopped Enoki mushrooms into the sauce and simmer for about 10 minutes; then stir in the heavy cream, and let it heat well (don't let it boil).

Season with nutmeg, salt, and pepper to taste.