For as long as anyone can remember, the mushroom is a «magical» vegetable; Cultures around the world have eaten or used mushrooms medicinally for centuries, with their main land of origin being ancient Egypt. That is to say, we are talking about a food as old as the oldest civilization of which our current age is aware.
This immortal food has been proven to have numerous health benefits, especially related to its protein, vitamin content and other compounds found especially in mushrooms. Anyone who has lived their whole life eating mushrooms will know that, in addition to being a delicious food that has different flavors depending on its species, it is a powerful vegetable with several benefits.
There are many kinds of fungi and mushrooms throughout the world, some edible and others highly poisonous. Among the edibles, about a thousand species and varieties are part of the culinary customs of humanity, according to the FAO. Just In Mexico there are 100 thousand types of fungiof which only 3 thousand are known.
We share some benefits of eating mushrooms:
In a 2010 study published in the journal Experimental Biology and Medicinefive types of mushrooms (maitake, cremini, portobello, oyster, and white button) were tested and found to «significantly suppress» breast cancer cell growth and reproduction, suggesting that these very common mushrooms may play a role in as natural chemoprotectors against this type of cancer.
In addition, shiitake mushrooms contain lentinan, a compound that the Memorial Sloan Kettering Cancer Center says may help extend the survival of patients with some cancers when used with chemotherapy. In fact, since 1985 it has been approved as an adjuvant for stomach cancer in Japan, as it has antitumor effects. According to this cancer center:
the lentinan compound does not kill cancer cells directly. Instead, it enhances the immune system, which can help slow the growth of tumors. The compound also kills viruses and microbes directly.
Lentinan is proven to stimulate the immune system, as is beta-glucan, a type of sugar found in the cell walls of mushrooms. Beta-glucan is found in many species of fungi, even the most common ones, such as mushrooms.
In general, mushrooms do not contain cholesterol, but they are also a good source of chitin and beta-glucan, which are cholesterol-lowering fibers. In a 2012 study published by the International Journal of Medicinal Mushroomsit was found that the pink oyster mushrooms lower total cholesterol and LDL («bad» cholesterol). On the other hand, the shiitake mushrooms they contain a compound that helps the liver process cholesterol and remove it from the bloodstream, according to Andrew Weil, founder of the Arizona Center for Integrative Medicine. Other scholars point out that mushrooms contain powerful phytonutrients that help prevent cells from sticking to the walls of blood vessels, thus maintaining healthy blood pressure.
Mushrooms are a source of vitamin D, since these crops are exposed to small amounts of ultraviolet light. The mushrooms and cremini mushrooms in particular they are rich in vitamin D, but in addition, cremini also have a large amount of vitamin B12 (a plus point for vegetarians, since this vitamin is more often found in animal products). Vitamin B has the ability to convert food into fuel for our bodies, giving us energy. This energy is also good for combating fatigue and, in certain doses, depression and anxiety. On the other hand, vitamin D helps our bodies absorb calcium and promote bone growth.
Mushrooms have been found to contain ergothioneine, a powerful antioxidant that helps reduce inflammation in the body. The reishi mushrooms, in particular, have been used medicinally in Asia for thousands of years, primarily to alleviate conditions related to inflammation. On the other hand, other research has shown that reishi mushrooms are also beneficial in mitigating allergic responses associated with inflammation, as well as tumor growth.
The Johns Hopkins University School of Medicine and New York University Langone Medical Center tested the properties of mushrooms in 80 cancer patients suffering from anxiety, depression or fear of death. Participants received doses of psilocybin, the psychedelic compound found naturally in certain types of mushrooms. About 80% of them experienced «an increase in optimism, a feeling of connectedness with other people, and mystical and spiritual experiences. The effects persisted through the 6-month follow-up period,» as noted in the report. Washington Post. The research, published in the Journal of Psychopharmacology, suggests that psilocybin could be beneficial for people with depression or post-traumatic stress disorder.
A recent study from Pennsylvania State University found that mushrooms have high amounts of two important antioxidants, ergothioneine and glutathione, which are associated with anti-aging properties: «What we found is that, without a doubt, mushrooms are the highest dietary source of these two antioxidants together, and that some types of mushrooms are really packed with them,» says the professor who led the project. The amounts of antioxidants vary by species; the winner by far was wild porcini mushroomthe researchers said.
Mushrooms often contain chemical compounds that can interfere with digestion and nutrient absorption. Sufficient cooking breaks down cell walls, inactivates antidigestive elements, and destroys many toxins. In research conducted in Spain in 2017, it was found that the healthiest way to cook mushrooms is to bake or grill them. Unlike frying or grilling, baking mushrooms results in fewer nutrients being lost during the cooking process. And even though grilling can cause some loss of nutrients, using a bit of oil in the process adds antioxidants.
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