What kind of nutrients do mushrooms have

Choline is another antioxidant in mushrooms. Some studies have suggested that consuming choline can reduce the risk of some types of cancer, but at least one other study has indicated that it may increase the risk of prostate cancer. It is worth noting that consuming a nutrient as a supplement is not the same as consuming it in the diet.

What links are there between cancer and the diet? Find out here. Dietary fiber may help manage a number of health conditions, including type 2 diabetes. A review of meta-analyses concluded that people who eat a lot of fiber may have a lower risk of developing type 2 diabetes.

For those who already have it, fiber may help reduce blood glucose levels. A cup of sliced, raw mushrooms, weighing 70 grams g , provides almost 1 g of fiber. The Dietary Guidelines for Americans recommend that adults consume Try our 7-day diabetes meal plan. The fiber, potassium , and vitamin C in mushrooms may contribute to cardiovascular health. Potassium can help regulate blood pressure , and this may decrease the risk of hypertension and cardiovascular disease.

The American Heart Association AHA recommend reducing the intake of added salt in the diet and eating more foods that contain potassium. According to current guidelines , people should consume around 4, milligrams mg of potassium each day. A study concluded that people with a vitamin C deficiency were more likely to experience cardiovascular disease and suggested that consuming vitamin C may help prevent this illness.

They did not find evidence that vitamin C supplements can reduce the risk of this type of disease. There is some evidence that consuming a type of fiber called beta-glucans may lower blood cholesterol levels. Beta-glucans occur in the cell walls of many types of mushrooms. The stem of the shiitake mushrooms is a good source of beta-glucans.

The Mediterranean diet includes a range of plant foods, such as mushrooms. Find out more. Some people describe temporary symptoms after eating foods high in MSG including headaches, flushing, and even chest pain. However, there is no definitive research to show that MSG causes these symptoms. The best treatment if one consistently experiences these symptoms is to avoid foods with MSG. Bioactivities and health benefits of mushrooms mainly from China.

Vitamin D deficiency as a public health issue: using vitamin D 2 or vitamin D 3 in future fortification strategies. Proceedings of the Nutrition Society. A review of mushrooms as a potential source of dietary vitamin D. Wasser S.

Medicinal mushroom science: Current perspectives, advances, evidences, and challenges. Biomedical journal. Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy. Huang X, Nie S. The structure of mushroom polysaccharides and their beneficial role in health. Cognitive performance among the elderly in relation to the intake of plant foods. The Hordaland Health Study. British journal of nutrition. Journal of the American Geriatrics Society. The association between mushroom consumption and mild cognitive impairment: a community-based cross-sectional study in Singapore.

The preliminary study of prebiotic potential of Polish wild mushroom polysaccharides: the stimulation effect on Lactobacillus strains growth. European journal of nutrition. The applications of polysaccharides from various mushroom wastes as prebiotics in different systems. Journal of food science. Mushroom consumption, biomarkers, and risk of cardiovascular disease and type 2 diabetes: a prospective cohort study of US women and men.

The American journal of clinical nutrition. Mushroom consumption and risk of total and site-specific cancer in two large US prospective cohorts. Cancer Prevention Research. The award…. They also contribute nutrients and plant compounds that may help prevent cells from sticking to blood vessel walls and forming plaque build-up. This in turn helps protect the heart by maintaining healthy blood pressure and circulation. Compounds in mushrooms, including beta glucan, appear to act as prebiotics , fuelling the growth of beneficial gut bacteria and promoting a favourable gut environment.

This is important because a healthy gut plays an important role in maintaining our immune defences, digesting our food as well as communicating with the brain through nerves and hormones.

Shop bought mushrooms are generally safe for most people, as long as you do not have an allergy to mushrooms or a mould allergy. However, with the popularity of wild food foraging comes more risk. Certain mushrooms which contain a compound called psilocybin, commonly referred to as magic mushrooms, can cause hallucinations, sound and sight disturbance as well as muscle weakness, drowsiness and nausea.

Get inspiration from our favourite mushroom recipes. Kerry Torrens BSc. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.

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