BENEFITS OF MUSHROOMS thescienceofeating/…/01/01/benefits-of-mushrooms/ Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide so many important properties. It is important to eat only organically grown mushrooms because they absorb and concentrate whatever they grow in. This trait is what gives mushrooms their potency, and able to detox heavy metals, as well as air and water pollutants, so healthy growing conditions is a critical factor. As a defense against bacterial invasion, fungi have developed strong antibiotics, which also happen to be effective for us humans. Penicillin, streptomycin, and tetracycline all come from fungal extracts. The Many Health Benefits of Mushrooms Weight Management Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as “functional foods.” In addition to providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fiber. Studies have found that substituting red meat with white button mushrooms can greatly enhance weight loss. Obese participants ate approximately one cup of mushrooms per day in place of meat. Dietary fiber plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and lowering your overall calorie intake. Beta-glucans have been the subject of extensive studies that have examined their role in improving insulin resistance and blood cholesterol levels, lowering the risk of obesity and providing an immunity boost. Diabetes Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of portabella or shiitake mushrooms provide about 3 grams of fiber. Heart Health The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming 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. Cancer Prevention Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green & red peppers, pumpkins, green beans, and zucchini. 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 vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, which prevents the formation of cancer cells from mutations in the DNA. Improved Immunity Long chain polysaccharides are primarily responsible for the beneficial effect on your immune system. Selenium in mushrooms has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming. Anti-Inflammatory Mushrooms also contain choline which is an important nutrient found to aid sleep, muscle movement, learning and memory. Choline assists in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, supports proper fat absorption and reduces chronic inflammation. Other Vitamins & Minerals Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. They are also the only vegan, non-fortified dietary source of vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
Posted on: Sat, 03 Jan 2015 17:06:52 +0000
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