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Health Benefits of Mushrooms
Packed with vitamins and other compounds, they can reduce cancer risk and lower cholesterol. ::
BY LYNN C. ALLISON M
ushrooms rank in the top 10 of America’s least favorite vegetables, according to a survey
by OnePoll. However, now that new research
has revealed a variety of powerful health benefits from eating the maligned fungi, more people may give them a second try. Packed with B vitamins, selenium, vitamin D, and other beneficial compounds, mushrooms have been found to promote digestion, reduce the risk for cancer, protect brain health, and lower cholesterol. The most recent study found
that a compound in mushrooms controls excess inflammation in the lungs to help prevent potentially deadly pneumonia. Researchers at McGill University identified beta- glucan as the important compound that also helps boost the immune system to fight infections. Beta-glucans are complex
polysaccharides that stimulate and regulate the immune system by activating natural killer cells to recognize and eliminate harmful pathogens, notes Ellen Kamhi, Ph.D., author of The Natural Medicine Chest. They are found in the cell walls of
mushrooms, particularly the turkey tail, shiitake, and maitake varieties. Here are more science-backed
benefits of mushrooms: Reduce risk for cancer. A review of 16 cancer studies from 1966 to 2020
found that eating a small number of mushrooms daily — two medium mushrooms, or less than 1 ounce — may lower the risk for cancer by as much as 45%. The powerful amino acid
k
ergothioneine, an antioxidant that prevents or slows cellular damage, is responsible for the beneficial effect. Researchers at City of Hope found that the consumption of even the common and inexpensive white button mushroom may reduce the risk of breast and prostate cancers. Lower cholesterol.
If you have high cholesterol, you may think about swapping meat for mushrooms. The beta-glucans in
mushrooms — particularly shiitakes, which also contain the compounds chitin and eritadenine — can contribute to lowering cholesterol levels by inhibiting its absorption in the gut and promoting its excretion. David Friedman, a clinical nutritionist who is board-certified in integrative medicine, says that shiitakes also can help stabilize blood sugar and may reduce plaque in the arteries. He recommends eating half a
cup of cooked shiitake mushrooms two to three times a week to reap the medicinal benefits. Protect brain health. In a
breakthrough study, scientists in Singapore found that participants who ate more than two cups of mushrooms weekly had a 50% lower risk of developing mild cognitive
impairment, or MCI. MCI is a condition characterized
T
by noticeable cognitive decline that is greater than expected for a person’s age, but not severe enough to interfere significantly with daily life or independent function. It is often considered an intermediate stage between normal age-related cognitive decline and more serious conditions such as Alzheimer’s disease. Good source of vitamin D.
Mushrooms contain vitamin D, which helps your body absorb calcium and build strong bones. And like humans, when exposed
to sunlight or UV light the vitamin D levels in mushrooms increase; this is noticed particularly in the white button, portobello, and cremini varieties. Slice three mushrooms or one large
portobello and place them in the sun for 15 minutes. You can also eat one cup of maitake mushrooms to achieve the same result. Healthier microbiome. Mushrooms
are prebiotics that stimulate the growth of healthy bacteria in your gut. The polysaccharides in mushrooms aren’t broken down by the digestive system and pass into the intestines, where they encourage bacterial growth in the colon. You can derive the health
benefits of mushrooms by eating them frequently during the week, sauteed, in teas, or in tinctures and supplements. To extend their shelf life,
Friedman recommends keeping fresh mushrooms in a paper bag in the refrigerator.
AUGUST 2025 | NEWSMAX MAXLIFE 91
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