9 Mushrooms Benefits for Health-Nutrition Facts in Mushrooms & Calories

9 Mushrooms benefits for health

Mushrooms are belonging to the kingdom of fungi with various scientific names. Agaricus is their family and they are saprophytes. They extract their food from dead and decaying plants and animals matter.

They have different types, colors, sizes, shapes, and textures. White mushrooms are the most cultivated mushrooms in the United States.

There are approximately one lac and forty thousand species of cultivated mushrooms in the world. But scientists have studied only 10% of the species.   It means that scientists know the health benefits and medicinal uses of 100 species of mushrooms.

Certain species of mushrooms are very toxic and cause death suddenly. So care should be taken while taking unknown mushrooms.

In this article, you will know everything about mushrooms benefits for health (white mushrooms).

what is the health benefits of eating mushrooms

Mushrooms’ benefits for health are abundant but we will discuss only 10 mushrooms’ benefits for health.

  1. Anti-cancer properties

White mushrooms are a rich source of various types of anti-oxidants. These anti-oxidants fight against oxidative stress which leads to cellular damage, heart disease, and a certain type of cancers.

These antioxidants include vitamin c, polyphenols, ergothioneine, polysaccharides, glutathione, and selenium. These anti-oxidants have strong cancer-fighting properties. 

Beta-glucan is a polysaccharide found in white mushrooms. It boosts your immune system to activate macrophages and natural killer cells to protect the body from infection, infectious microorganisms, and certain diseases like cancer.

Glutathione is found in mushrooms and acts as an antioxidant and detoxification agent. So it helps in the detoxification of foreign harmful substances in the body. Ergothioneine protects DNA from oxidative stress.

Selenium and vitamin C enhance the production of protective cells eg natural killer cells which defend the body from cancer.

Vitamin c prevents cancer by the inhibition of certain enzymes.

To achieve mushrooms benefits for health, we should ensure mushrooms in our daily foods.

  • Prevent diabetes

The crucial benefit of mushrooms is their low calories and low carbs content. Because of this, it is a good choice of food for diabetic patients.

Moreover, it has natural insulin and enzymes that help in breaking down sugar and fibers.

Mushrooms contain a natural compound that maintains the proper function of the liver, pancreas, and endocrine glands.

Researchers at Georgetown university medical center did experiments on rats and proved that Maitake mushrooms reduce insulin resistance alone or combined with other products like niacin-bound chromium or better melon.

Mushrooms contain high protein content, low level of carbohydrates, no cholesterol, no fats, and high level of minerals and vitamins.

Polysaccharide present in white mushrooms reduces the blood sugar level and reduces insulin resistance.

This polysaccharide also acts as a probiotic or food for beneficial gut bacteria which improve the health of the gut.

  • Make the immune system strong

Mushrooms have lots of anti-oxidants that boost the immune system.

Mushroom contains ergothioneine which is a strong antioxidant and effective in protecting the body from free radicals and boosting the immune system against infectious agents.

Ergothioneine is a master antioxidant that eliminates free radicals from the body. Free radicals are produced in the metabolic process of the cell that circulates in the whole body and causes cell and tissue damage.

According to the journal Medicina penicillin is found in mushrooms that fight against microbial growth and fungal infections.  Beta-glucans polysaccharides help in ulcer wound healing and protect it from further infections.

In short, mushrooms contain a good combination of ergothioneine, vitamin c, B-complex, and vitamin A that boost the immune system.

  • Weight loss

In the USA lots of people use mushrooms for weight loss. Most dieticians have included it in their diet plan.

Mushrooms have a high level of lean proteins and low carbs content. They do have not cholesterol and fats.

A lean protein diet is ideal for losing fats and building muscles.  In weight loss, we focus on ketogenic diets which include high protein content with no or little amount of carbs.

Mushrooms offer an exact combination of nutrition that is ideal for weight loss. 

  • Lower blood pressure

Certain types of mushrooms have a high level of potassium which act as a vasodilator. Potassium dilates the blood vessels and reduces blood pressure.

To maintain normal blood pressure, hypertensive patients should include the proper intake of maitake mushrooms or shiitake mushrooms because they have enough quantity of potassium.

Some scientific researches tell us that mushrooms have also an effect on cognitive function. Mushrooms contain vasodilator potassium through which the brain receives proper nutrients and oxygen.

  • Increase iron absorption

Mushrooms are a good source of iron and it increases the absorption of iron from food.

According to the study published in animal of internal Medicine copper deficiency causes anemia and neutropenia.

But mushrooms are a good source of copper. Anemic patients should ensure the intake of mushrooms to treat anemia.

Iron is important for red blood cells as well as for strong tendons.

  • Rich source of selenium

Modern studies proved that mushrooms are a good source of selenium. Generally, selenium is found in animal protein.

Mushrooms are a good choice for vegetarians. A good intake of mushrooms can compensate for the daily intake of selenium for vegetarians.

Selenium is a strong antioxidant, anti-inflammatory, and anticancer. These properties of selenium can reduce the risk of heart disease, thyroid disease, cognitive decline, and cancer.

The content of selenium varies from type to type of mushroom. But each type has a sufficient amount of selenium.

According to the journal, Europe PMC  “ selenium makes bone strong, strengthens teeth, nails and hair. Moreover, selenium is a strong antioxidant that prevents the body from free radicals.

Selenium also boosts the immune system to fight against pathogens.

  • Increase absorption of calcium and phosphorous

Mushrooms increase the absorption of calcium in the gut because it contains vitamin D.

Generally, vitamin D is not food in vegetables but mushrooms have a high quantity of Vitamin D. So it is a good source of vitamin D for vegetarians.

Mushrooms are a good source of phosphorous which makes the bones strong.

In short, mushrooms are a rich source of vitamin D and enhance the absorption of calcium from the gut.

Vitamin D deficit people should ensure proper daily intake of mushrooms to compensate for vitamin d deficiency.

  • Strengthen bones

Mushrooms are a good source of calcium. Calcium is an essential nutrient for the mineralization of bones.

Mushrooms make bones strong and healthy. People who have osteoporosis should use mushrooms.

Certain studies suggest that people who are facing joint pain should use mushrooms in their daily meals because mushrooms reduce joint pain and restore the movability of joints.

Nutrition facts in mushrooms

Mushrooms are a good source of vitamins and minerals. The following table will show the mushrooms’ nutrition facts. One cup (96 grams) of white mushrooms provides:

  • Carbs: 3 grams
  • Proteins: 3 grams
  • Fibers: 1 gram
  • Calcium: 3 grams
  • Iron: 0.5 grams
  • Vitamin D: 33% of the DV
  • Fat: 0 grams
  • Phosphorus: 16% of the DV
  • Selenium: 16% of the DV
  • Folate: 4% of the DV

Calories for mushrooms

As we already discussed the benefits of mushrooms for health and learned that mushrooms are a good source of nutrients with low calories.

One cup (96 grams) of white mushrooms provides 22 calories.


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