Mushroom health benefits and side effects

People, who love to eat healthy food are very much concerned about a healthy diet? If you want to stay healthy and loves to eat, use China Fresh Mushroom in your food. It will enhance your food flavor with low calories!

Fresh mushrooms are full of nutrients and are a form of fungus. They come in a wide variety with various uses and properties. It has a meat-like texture and is in a spongy form, which enhances the food’s flavor. Nowadays, it is considered one of the sensational and flavorful ingredients used in multiple meals like soup, stir-fries, steaks, and salad.

Moreover, they come in a wide variety some are healthy mushroom which includes oyster mushrooms, the healthy shiitake, and Kashmiri gnocchi. However, some unhealthy ones contain a high amount of metals that are not good for health. So, it is vital to look at the type and quality of mushrooms before the purchase.

Looking at some health benefits of mushrooms, here are numerous benefits of mushroom that makes it a unique ingredient in most of the dishes like low-calorie, full of Vitamin D, rich in zinc and potassium, and complete with healthy antioxidants. Overall it improves the body’s functioning and enhances your body’s metabolism.

Moreover, some mushrooms like Ganoderma are used for healing and contain a high amount of zinc and potassium. Further, eating mushrooms every day will improve a healthy immune system and help you maintain your body weight, and keep you fit by regulating proper glucose levels in the body.

Here we will look at how the mushroom is full of nutrition and how it can provide numerous health benefits to us by eating them daily.

Health Benefits of Mushrooms

Mushrooms encompass healthy nutritional elements that include protein, vitamins, minerals, and antioxidants. These elements enhance our body’s functioning as the antioxidant make our body free from harmful chemicals and eliminate free radicals.

Free radicals are harmful to our bodies. They contain toxic substances, and a high amount of free radicals can result in oxidative stress, harm the body’s cells, and lead to various health conditions. It contains antioxidant elements, including selenium, vitamin C, and choline. Let’s look at the healthy benefits of mushrooms.

Checks Cholesterol Levels

Mushrooms contain a high amount of chitin and beta-gulic, necessary to maintain the body’s cholesterol level. Moreover, they are full of nutrients and a high amount of protein and have a low amount of fat, helping the body burn excessive cholesterol and fat in the body.

Further, it helps reduce cardiovascular symptoms and diseases such as atherosclerosis, heart attack, and stroke.

Maintains Bone Health

Another healthy benefit of mushroom is that it maintains the overall bone health. It contains an abundant amount of calcium, an essential element to make your bones stronger and full of nutrients. Eating mushrooms regularly can reduce the effect and chances of developing bone health problems such as joint pain, osteoporosis, and other disorders associated with bone degeneration.

Boosts the Immune System

It boosts the body’s immune system. It has many antioxidants present in it, like ergothioneine, which protects your body from free radicals and effectively protects your body.

Moreover, it encompasses anti-fungal and antibiotic properties that help you eliminate many infections and allergies quickly. Other than this, it contains a high amount of vitamins, including vitamin A, vitamin B-Complex, and vitamin C, which are the primary sources to strengthen the immune system.

Good for Diabetics

Mushrooms contain a high amount of chromium, which helps maintain the sugar level in the body. Also, it has dietary fiber, which improves many health problems in the body and may help manage several health circumstances, such as type 2 diabetes. Further, it is right of diabetics because it has low on carbohydrates and fats.

Helps in Weight Loss

The China Fresh Mushroomalso helps maintain and reduce body weight as it contains an abundant amount of fiber, which improves the processing, digestion, and metabolism of the body. Further, you can easily include your diet plan as they have a precise amount of fat and carbohydrates.

Cancer

Mushrooms contain antioxidants that are very useful in preventing lung, prostate, breast, and other cancer types. Also, it includes an ample amount of vitamin D, which ensures that the body remains fit and prevents numerous forms of cancer.

Other than vitamin D, it also contains choline, which also reduces the risk of cancer. So, overall it is healthy for our body and has some elements that help reduce cancer risk.

Heart health

Easting fresh mushroom also prevents heart diseases as it has some elements, including fiber, potassium, and vitamin C, that maintain cardiovascular health.

Further, it contains potassium, which decreases the risk of cardiovascular and hypertension diseases. Also, help to regulate the blood pressure of an individual.

In pregnancy

A specific amount of mushroom intake can also help women in their pregnancy. It enhances the folate in the body without taking any medicine like folic acid, which usually women take to boost fetal health.

Other benefits

Other than these primary benefits, some other advantages of mushrooms include rich in B vitamins, riboflavin, B-2, folate, or B-9, thiamine, or B-1, pantothenic acid, B-5 niacin, or B-3. It helps to form red blood cells by taking energy from food. Also, Several B vitamins appear to be necessary for a healthy brain.

Other than vitamin B, choline is also present in mushrooms, which help in learning, muscle movements, memory, the transmission of nerves, and maintaining the brain’s cellular structure. Moreover, they are a nonfortified dietary source of vitamin D. other than this, an ample amount of potassium, phosphorus, selenium, and iron are present in mushrooms.

So, it is the best source full of nutrients and has lots of healthy benefits. However, some mushrooms can be harmful such as wild mushrooms, as they consist of metal and toxic chemicals that can cause fatal health issues.

AMAZING HEALTH BENEFITS OF ADDING MUSHROOMS TO YOUR DIET

Mushrooms are eatable fungi that provide necessary components for food. There are different kinds of mushrooms having different compositions of necessary components. Mushroom’s price varies from everyday price to expensive rare. According to the agricultural marketing resource center, every person in America consumed 3 pounds of mushrooms. Mushrooms are also present in some of the customary medicine. In mushrooms, there are minerals, vitamins, protein, and antioxidants. Their presence can cause different benefits for health. To remove free radicals present in the body antioxidants are used. Free radicals are poisonous substances that are released by metabolism. They start collecting in the body and cause anxiety in a person. This collection of free radicals can damage body cells and also cause different diseases.

Antioxidant agent contains

Choline
Vitamin C
Selenium

An antioxidant agent can cure;

Cancer

According to National Cancer Institute, presence of antioxidant agents in mushrooms can help in breast, prostate, and lung cancer. History of selenium proposed that selenium is helpful in cancer but in 2017, it was found that there is no clue about this. In mushrooms there is also the presence of vitamin D. In history, there was confirmation that vitamin D is also used for the treatment of cancer but later according to the report in 2018, it was verified that it has a different effect on a person to person. Choline is also present in mushrooms, some of the sources said that when we intake this, the risk of having cancer decreases, but on the other side one study has suggested that it can also cause cancer. It is important to note that taking necessary substances, in addition, is not the same as taking these substances in a diet.

Diabetes

Dietary fiber can improve several health conditions i.e. type 2 diabetes.
A review in 2018 said that people who consume fiber are at less risk of having type 2 diabetes. A cup of mushrooms weighing 70 grams gives 1g of fiber. According to dietary guidelines for Americans suggested that the grown-up man intake22.4-33.6g of dietary fiber.
Fiber is present in mushrooms, brown rice, beans, and vegetables. A person who wants to take fiber can intake this.

Heart health

In mushrooms, there is potassium, fiber, and vitamin C that devote to heart health. Potassium helps normalize blood pressure, also decreases hypertension and heart diseases. The American Heart Association (AHA) suggested that the reduced amount of salt, increased potassium should be in the diet. According to current sources, a person should take 4700mg of potassium each day. A 2016 survey said that those people who have less amount of vitamin C are more likely to have heart diseases, so that person should intake vitamin C.
There is verification that the person who intakes a fiber i.e. beta-glucans may decrease cholesterol level as they are present in the cell wall of mushrooms. A good diet always includes mushrooms.

In pregnancy

Most of the women intake folic acid, or folate, during the time of pregnancy to improve the health of their child but mushrooms also contain folate.
A cup of mushrooms also contains 16.3 mcg of folate. At present, it is suggested that a grown-up man intake400mcg of folate every day.

Other benefits

In mushrooms, vitamin B is present in an excessive amount such as
Riboflavin or B-2
Folate, or B-9
Thiamine, or B-1
Niacin, or B-3
Vitamin B helps the body to intake energy from food and from RBC. For a good brain, vitamin B is important. Choline that is present in mushrooms is also helpful in learning, brain memory, and muscle contraction and relaxation. It also keeps the body formation of many cell structures and also important for the conveyance of nerve impulses. Mushrooms are a major source of vitamin D. some other nutrients are present that are not available easily i.e. selenium, iron, phosphorus, and potassium.

How to prepare mushrooms

There are almost 2000 eatable varieties of mushrooms. But only a small amount of mushrooms are available in the market i.e.
Shiikate
Portobello
Brown cremini
Enoki
Wood ear
Oyster
White, or button
Some of the mushrooms are only present in specific seasons. They include;
Chanterelle
Morel
It is very important to know which mushroom we can eat as there are many mushrooms that are poisonous because they contain harmful elements.

How to buy

When you are buying a mushroom keep in your mind that the mushroom must be hard, fully dry, and not secondhand. Do not buy mushrooms that sticky.
Save these mushrooms in a fridge and do not touch them or wash it until the time to cook them

How to serve

The environmental working group in 2019 tells that the mushrooms that grow in the US are the cleanest foods because there is a low presence of pesticides. But should have to wash it and clean them carefully. If it is important, cut the end part of the shoot and then use it as a whole.
Serve mushrooms with onion as a tasty dish
For fries, add mushrooms
Decorating salad with mushroom
Baking the mushrooms
For omelets, pizzas add mushrooms
Shiikate mushrooms are stirred in olive oil gives amazing taste
In sandwiches or wraps, fried Portobello mushrooms are added
For using full dry mushrooms soak them in water until they are soft

Possible health risks

Those mushrooms which are poisonous can make the dish tasty but the toxic substances that are present in mushrooms can cause various diseases. Heavy metals and many other harmful products are present in poisonous mushrooms. Always use a reliable source for buying mushrooms.

Summary

Some of the mushrooms are eatable and they are very healthy for humans as they are helpful in cancer, pregnancy, and heart diseases. But there are also wild mushrooms that contain toxic substances in it and can cause diseases. So always use a reliable source to buy mushrooms.

FAQ

1. Is it good to eat mushrooms every day?

Yes, eating the recommended amount i.e. five-button of mushrooms each day is very healthy for a person as mushrooms also help in saving memory.

2. Are mushrooms good for weight loss?

As we know, mushrooms are a great source of fiber and any other components. These are helpful as they burn extra fat in the body and also they give the energy to work out for a long time.

3. How to serve mushrooms?

The environmental working group in 2019 tells that the mushrooms that grow in the US are the cleanest foods because there is a low presence of pesticides. But should have to wash it and clean them carefully. If it is important, cut the end part of the shoot and then use it as a whole.
Serve mushrooms with onion as a tasty dish
For fries, add mushrooms
Decorating salad with mushroom
Baking the mushrooms
For omelets, pizzas add mushrooms
Shiikate mushrooms are stirred in olive oil gives amazing taste
In sandwiches or wraps, fried Portobello mushrooms are added
For using full dry mushrooms soak them in water until they are soft.

5. what role do mushrooms play in treating diabetes?

Dietary fiber can improve several health conditions i.e. type 2 diabetes.
A review in 2018 said that people who consume fiber are at less risk of having type 2 diabetes. A cup of mushrooms weighing 70 grams gives 1g of fiber. According to dietary guidelines for Americans suggested that the grown-up man intake22.4-33.6g of dietary fiber.
Fiber is present in mushrooms, brown rice, beans, and vegetables. A person who wants to take fiber can intake this.

If you think that a mushroom is a vegetable, a fruit, or a plant in itself then you are wrong. Mushroom is not a plant, a vegetable, or a fruit because it cannot produce its food like them. Mushroom is a type of fungus. The structure of mushrooms that we see above the ground is part of the mushroom that produced and dispersed mushrooms.
The mushrooms we eat are generally composed of three parts,

  1. stipe (stem)
  2. a pileus (cap)
  3. and lamellae (gills)

Types of mushrooms and their benefits:

Many people only know about the popular button or Portobello mushrooms they see in shops. But there are about 14000 species of mushrooms have been discovered. About mushrooms are edible and have a sweet and nutty taste and some mushrooms taste like lobsters. Some species are given below along with their benefits.

Button mushrooms:

They are also called white mushrooms or baby mushrooms. Button mushroom is the most common type of mushrooms and you can find it easily in grocery stores.
Benefits: White mushrooms contain fewer calories and have high protein content. They contain a white range of bioactive compounds. Bioactive compounds have several benefits; they can fight cancerous cells, can lower the cholesterol level of a person, and can improve gut health.

Cremini mushrooms:

Cremini mushrooms are also known as crimini mushrooms. Button mushrooms and Cremini mushrooms belong to the same species and they have a little bit of similarity in taste. Cremini mushrooms are a mature version of button mushrooms.
Benefits:
Cremini mushrooms contain different types of bacteria that are beneficial to the microbiome found in the digestive tract. They make our digestive system healthy and also boost up our immune system. Aromatase inhibitors are present in Cremini mushrooms so they help fight against breast and ling cancerous cells and tumors. They are also helpful in controlling high blood pressure during pregnancy because 10 percent of women face high blood pressure during pregnancy.

Portobello mushrooms:

They are larger than a button and Cremini mushrooms. They have a meaty texture. They have a cap that is fully open which has dark gills underneath.
Benefits:
Portobello mushrooms contain selenium which is a mineral and helps fight cancerous cells of the prostate, colon, lung, bladder, skin, esophagus, and stomach. Portobello mushrooms also contain copper which is important for the production and storage of iron in the body. Potassium is also present in Portobello mushrooms and it helps lower blood pressure.

Oyster mushrooms:

Oyster mushrooms are looked like oysters but they don’t taste like oysters. They are sweet in flavor. Oyster mushrooms are the most common type of cultivated mushrooms.
Benefits:
Oyster mushrooms contain a large number of proteins, vitamins, minerals, fiber different antioxidants like selenium. These mushrooms help boost our immune system. They are gluten-free, cholesterol-free, and fat-free. They contain fewer amounts of calories and sodium.

Chanterelle mushrooms:

Chanterelle mushrooms are bright yellow and have a peppery and sweet taste. They are very expensive because they are grown in specific conditions.
Benefits: They are rich in vitamin D. Vitamin D helps make your bones strong and helps your bone to absorb calcium. They increase the stimulation of protein in your small intestine. These mushrooms also contain polysaccharides like chitin and chitosan. These two polysaccharides protect your cells from damage and also boost your immune system. They reduce are anti-inflammatory and reduce the risk of cancer.

Hedgehog mushrooms:

Hedgehog mushrooms are also called sweet tooth. They form spiky shapes while hanging down and resembles a hedgehog. Therefore, they are called hedgehog mushrooms. They are sweet and nutty in taste and offer a crunchy texture when cooked well. It is the safest type of mushrooms.
Benefits: They contain fewer amounts of calories and fats. They are rich in protein content and contain several dietary materials, especially iron and manganese. They also contain magnesium calcium and zinc which are necessary for our body. They have anti-inflammatory and anti-bacterial properties.

Black Trumpet mushrooms:

Black Trumpet mushrooms are also called black chanterelles. They are smoky in taste and when they are dried, they taste like a black truffle. They have a very attractive look. They are rare in nature and are hard to find.
Benefits: They are best for skin, cancer prevention, and weight loss, and cholesterol reduction. They contain vitamin B12 which is important for the proper functioning of the brain and nervous system. They also contain many antioxidants.

Wood Blewit mushrooms:

Wood Blewits mushrooms are regarded as edible but they cause allergic reactions in sensitive individuals. Some people say that they cause allergy only when consumed raw but they also cause allergic reactions when they are properly cooked.
Benefits: They are rich in nutrients. They are used to prevent the symptoms of beriberi and are used in wound care. They also contain copper, zinc, and manganese.

Shiitake mushrooms:

Shiitake mushrooms have a meaty texture just like Portobello mushrooms. They are edible. When they are cooked they give a smoky and earthy flavor. They are dark brown.
Benefits: They contain different polysaccharides like lentinans and other beta-glucans. These polysaccharides give energy to white blood cells to fight microbes. They also protect the cell from any type of damage and also make your immune system strong. This mushroom enhances cardiovascular health and also helps in preventing obesity.

Maitake mushrooms:

These mushrooms are also known as hen-of-the-woods. They are also called dancing mushrooms. They are hard.
Benefits: They can low levels of sugar in your body and manage diabetes. They also control the blood cholesterol level and boost our immune system.
FAQs

1. Is mushroom good for your health?

All edible mushrooms some minerals and compounds that are beneficial to your body. Mushrooms can reduce the risk of serious diseases like diabetes, cancer, and heart problem. So mushrooms are good for your health.

2. Is it fine to eat mushrooms every day?

Yes, it is fine to eat mushrooms every day but you should consume a fewer amount of mushrooms if you want to eat them every day because an excess of everything is bad. If you eat mushrooms on daily basis, then mushrooms protect your brain as your age.

3. How can you recognize a toxic mushroom?

You can recognize a toxic mushroom with its gills. If a mushroom has white gills, it means that mushroom is toxic.

4. Which mushroom is the most toxic?

Amanita phalloides is the most toxic mushrrom and also known as death cap mushroom.

5. How do amanita phalloides kill you?

Amanita phalloides kill you with its poison amatoxins.

Mushroom health benefits are numerous, but they are also responsible for some side effects. Mushrooms are rich source of proteins, fiber and antioxidant, but their excess consumption may also develop the risk of health problems.

mushroom health benefits and side effects

WHAT IS MUSHROOM?

A mushroom is actually a spore-bearing, umbrella shaped fruiting body (sporophore) of a fungus. Agaricus campestris is the scientific/ biological name of mushroom. Many species of mushroom expand or grow rapidly, overnight. Mushrooms can be edible, toxic, and medicinal. There are only small number of toxic species of mushrooms that are mind alerting. Few of them are deadly species while others cause severe and unpleasant symptoms. Some mushrooms are treated as medicines. Their extracts are the possible treatments for diseases.

EDIBLE MUSHROOMS

Edible mushrooms are the edible, fleshy fruiting body of several species of macrofungi. They can grow either above ground or below ground. They are edible, which means they are non-toxic; they do not possess poisonous material and have aroma and a good taste. Mushrooms are easily available in markets or stores. According to the report of Food and Agriculture Organization 2019, world production of commercial mushrooms and recorded truffle collection was 11.9 million tonnes, led by China with 75% of the total. More than 20 species of mushrooms are cultivated in about 60 different countries.
Agaricus bisporus (white mushrooms) dominates the edible mushroom market in Europe and North America (constitute about 90%). White mushrooms, in youngest form, is most commonly known as “button mushroom”, “champignon mushroom”, “cultivated mushroom” and “common mushroom”; at this stage they are white colored. Its semi-mature form is called “Swiss brown mushroom”, “chestnut mushroom”, “baby-bella” or “Roman brown mushroom”; they have slight brown shade, while its fully mature form is called “Portobello”, which are bigger and darker. Mushrooms can be found fresh, frozen, dried, canned, and even in powdered form.

NUTRITIONAL PROFILE OF MUSHROOMS

Agaricas bisporus, a commonly eaten mushroom, provides 22 kilocalories of food energy. They are 92% water, 3% protein, 3% carbohydrate, and 0.3% fats. They are free of cholesterol. Mushroom contain high level of B vitamins like niacin (B3), riboflavin (B2), pantothenic acid (B5), thiamine (B1), folate (B9) and moderate amount of phosphorus.
One cup (96 grams) of white mushroom gives:

  • Calories: 21

  • Fiber: 1 gram

  • Carbohydrate: 3 grams

  • Protein: 3 grams

  • Vitamin D: 33% of Daily Value (DV)

  • Fats: 0 grams

  • Choline: 17.3 mg

Other minerals in mushrooms are:

  • Phosphorus: 12% of the Daily Value (DV) (86 mg)

  • Copper: 16% of the DV (0.32 mg)

  • Magnesium: 3% of the DV

  • Potassium: 7% of the DV (318 mg)

  • Zinc: 5% of the DV

  • Manganese: 2% of the DV

  • Selenium: 16% of the DV

  • Folate: 4% of the DV

  • Calcium: 3 mg

Mushrooms are exposed to ultraviolet rays (UV) or sunlight that produces Vitamin D2. Mushrooms also offer some vitamin B12. People who are more likely to depend on plant-based diet, vitamin B12 is beneficial for them because this vitamin is mostly obtained from animal sources. White mushrooms contain more protein content than most of the vegetables. Moreover, they also contain insoluble chitin and soluble beta glucans, which are extremely beneficial for our healthy body.

MUSHROOM HEALTH BENEFITS

Mushrooms are widely consumed for their high profile health benefits. Adding mushrooms in your diet can change your health, in a good way. It offers several health benefits not only to toddlers but also to adults. Followings are the best health benefits of mushrooms:

  1. CANCER FIGHTING PROPERTIES

Multiple antioxidant compounds, such as polysaccharides, selenium, polyphenols, glutathione, ergothioneine, and vitamin C are considered as cancer fighters in mushrooms. These antioxidants help combat the harmful effects of oxidative stress that lead to cellular damage, which is the reason of certain cancers.
Phenolic compounds in mushrooms act as both antioxidants and pro-oxidants. As antioxidant, they improve cell survival, while as pro-oxidant, they cause cell death to prevent tumor growth. They fight against the harmful free radicals in our body. Selenium facilitates the functioning of liver enzymes and helps to remove toxicity of cancer-causing compounds in our body.
Vitamin C and beta glucan stimulate immune system to activate macrophages and natural killer cells, which help to defend against cancer development. Moreover, vitamin C inhibits certain enzymes that prevent cancer from spreading. Vitamin D in mushrooms regulates the cell growth cycle and prevents the growth of cancer cells.

  1. FIGHT DEPRESSION AND FATIGUE

Reishi mushrooms help to reduce depression and fatigue and improve the quality of life. The condition of a person suffering from fatigue can be improved after six to eight weeks of taking reishi mushroom powder. People may also experience less anxiety and depression. Reishi mushrooms are rich in iron, which helps in the formation of red blood cells (RBCs) and thus they help to treat anemia, which is caused due to deficiency of iron and is characterized by headache, fatigue, body pain etc.

  1. PROMOTE HEART HEALTH

Fiber, vitamin C and potassium in mushrooms help to prevent cardiovascular diseases. High blood level is the cause of heart attacks and strokes. Mushrooms have high potassium content and low sodium content, which helps to lower blood pressure. High levels of cholesterol and triglycerides are the major cause of heart disease, and ergothioneine and beta glucan in white mushrooms may help to reduce the risk. Beta glucan lowers blood cholesterol levels through its ability to form a gel-like substance when digested. It then traps cholesterol and triglycerides, preventing their absorption. Ganoderma lucidum or reishi mushroom, in the western countries, is used as a complementary medicine for cardiovascular health.

  1. PREVENT OSTEOPOROSIS PROBLEMS

Osteoporosis is a bone disease that causes when bones become weak or porous. Mushroom is a source of vitamin D and calcium. This helps to strengthen our bones and aids in bone formation. Consumption of mushrooms will fulfill the necessity of calcium that is required for bones. According to researchers, mushrooms can provide as much Vitamin D as supplements. Adequate amount of mushroom helps the body maintain bone density reducing the risk of osteoporosis and other bones problems like lack of mobility, osteomalacia, fractures, osteoarthritis and joint pain by making them strong.

  1. GOOD FOR CHOLESTEROL LEVEL

Mushrooms lack cholesterol and fats and have low content of carbohydrates. They contain fibers and other enzymes that help to lower the cholesterol levels. Mushrooms contain lean proteins that burn cholesterol. Their consumption helps to regulate cholesterol levels and protects your heart. By substituting mushrooms in recipes that contain meat, total cholesterol intake can be reduced. Even if half of the meat is replaced by mushroom, it would be great in reducing cholesterol level.

  1. PREVENTATION OF INFLAMMATION

Ergothioneine is a powerful antioxidant present in mushrooms, which helps to prevent inflammation. Reishi mushrooms decreases inflammation and fight against the allergic reactions. This type of mushrooms have been used for their anti-inflammatory properties for thousands of years in Asia. Other anti- inflammatory components of mushrooms are mycosteroids, polysaccharides, phenolic and indolic compounds, vitamins, fatty acids, carotenoids, and biometals. Metabolites from mushroom significantly contain anti-inflammatory and antioxidant properties.

  1. MUSHROOMS FOR WEIGHT LOSS

They are rich in dietary fibers and protein, but contain very low amount of carbs and negligible amount of fats or cholesterol. Beta glucans and chitin (types of dietary fibers) reduce appetite. These dietary fibers make you feel fuller and help reduce the intake of calories. Mushrooms also contain high content of B vitamins, which help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body. Thus providing our body by good energy.

  1. REDUCE THE RISK OF NEUROLOGICAL DISORDERS

Glutathione and ergothioneine, antioxidants present in mushrooms, help to prevent Alzheimer’s and Parkinson’s. Consuming adequate amount of mushroom reduces the risk of neurological illness. Another mental mushroom related benefit is that it boosts memory.

Other health benefits of mushrooms are:

  • Mushrooms may help keep you young. Stress that causes wrinkles; visible signs of aging, can be overcome by eating mushrooms.

  • B vitamins in mushrooms are also good for nervous system, digestive system and for skin.

  • It is good for oral health. Lentinula edodes also called as shiitake mushrooms reduce the possibility of plaque and promotes good oral condition.

  • Reishi mushroom is referred to as “sleep-promoting factor”. Japanese and Chinese herbalist recommend reishi mushrooms as a treatment for insomnia.

  • Mushrooms are also used as a medicine for infertility in both men and women. They improve the fertility rate by increasing levels of testosterone in men and progesterone in women.

  • Low level of vitamin D is related to myopia. Mushrooms are the good source of vitamin D. Therefore, they also support retinal health and improve eyesight.

  • The polysaccharides in mushrooms help to low the blood sugar levels and improve insulin resistance.

  • The copper in mushrooms helps to get iron properly absorbed from food. It prevents from anemia, promotes healthy bones and strengthen muscles.

  • Mushrooms contain natural antibiotics that prevent the growth of fungal and microbial infections. The presence of vitamin C and B complex in mushrooms help to boost up our immune system.

  • Mushrooms contain anti-fungal compound that is used to fight with other fungi in our body.

  • Mushroom is a good medicine for thyroid disorder, especially shiitake mushrooms are particularly good for thyroid health.

  • Mushrooms are beneficial for skin due to its antioxidant property; they used in serums, topical creams and facial preparations. Mushrooms have skin-whitening capability.

  • Iron in mushrooms helps to prevent hair loss.

TYPES OF MUSHROOMS AND THEIR HEALTH BENEFITS

Mushrooms contain a wide array of properties that you can benefit from. There is a series of species of mushrooms, having different medicinal properties. Here is the list of 20 different kinds of mushrooms:

  • Turkey Tail Mushrooms: Well known for cancer treatment.

  • Maitake Mushrooms: Used for high blood pressure, cholesterol, diabetes and cancer.

  • Reishi Mushrooms: Help with anxiety, heart disease, liver damage, inflammation, diabetes, cancer, fighting off candida infection and many other conditions.

  • Lion’s Mane Mushrooms: Fight against neurological illness like Alzheimer’s disease, dementia. It is useful in stopping the growth of tumor.

  • Agaricus Blazei Mushrooms: Prevent cellular damage, fight against physical and emotional stress and boost immune system.

  • Oyster Mushrooms: Boost brain health, stop cancer growth, reduce inflammation and lower cholesterol levels.

  • Meshima Mushrooms: Support women’s health, promotes healthy immune functioning and cellular health.

  • Cordyceps Mushrooms: Manage cholesterol, anti-cancer properties specially leukemia, antioxidants, muscle recovery and fight against heart diseases.

  • Chaga Mushrooms: Used as a topical treatment for swelling or wounds, maintaining blood sugar level and treat cancer.

  • Morel Mushrooms: Anti-tumor properties, help in removing harmful molecules in your body, prevent Type 1, and Type 2 Diabetes.

  • Zhu Ling Mushrooms: Promote liver health and stimulate immune system.

  • Shiitake Mushrooms: Treat viral infections like HPV (human papillomavirus) and hepatitis C. Also, help prevent dental cavities.

  • Portobello Mushrooms: Anti-inflammatory, maintain blood pressure and prevent cancer of colon, bladder, skin, esophagus, lung and stomach.

  • Snow Mushrooms: Also known as Tremella fuciformis. They provide anti-aging benefits and promotes healthy liver and immune system.

  • Poria Cocos Mushrooms: Used for occasional restlessness, promote healthy sleep, healthy hydration levels, stomach functioning, nervous system health and immune system functioning.

  • Tremella Mushrooms: Promotes good memory, healthy skin, metabolism, lung, kidney, liver and cellular health.

  • Chanterelle Mushrooms: Associated with anti-fungal, bacterial and microbial properties.

  • Crimini Mushrooms: Control blood pressure, prevent cancer especially breast and lung cancer, heart disease, anti-inflammatory and boost immune system.

  • Enoki Mushrooms: Help to reduce belly fat, antioxidants, anti-inflammatory and antimicrobial properties.

  • Shimeji Mushrooms: Used against asthma, retard or stop the growth of tumor and stimulate immune system.

SUMMARY: Edible mushrooms are so flavorful and full of aroma. There are a number of edible mushroom species. Their adequate consumption results in several health benefits. They are full of nutrients with low calorie.

HOW TO COMSUME MEDICINAL MUSHROOMS?

Medicinal mushrooms have a great range of health benefits. By consuming an adequate amount of them in our diet can be useful for our health.

TAKING MEDICINAL MUSHROOMS CAPSULE OR POWDER

Powder or capsules of medicinal mushrooms can be created by drying mushroom and then crush into powder.

COOKING MEDICINAL MUSHROOMS

Medicinal mushrooms can be eaten by simply cooking them, like oyster mushroom, reishi, shiitake and Turkey Tail etc. Both the stems and caps of mushrooms are edible; you can eat them cooked as well as raw. Here are a few suggestions regarding how to add them to your diet:

  • Boil mushrooms in water for more than one hour and consume it as tea or soup.

  • You can slice them and add them in your favorite salad.

  • Add them to a stir-fry alongside other vegetables.

  • Roast mushrooms at 176°C with sprigs of rosemary and thyme for a crunchy snack.

  • For a healthy breakfast, you can cook them with scrambled eggs or add them as a filling to an omelet.

  • Mix them into cooked beef, chicken, or turkey.

  • Sautée them in olive oil with garlic, salt, rosemary, and pepper for a side of cooked mushrooms.

  • Slice mushrooms into your pasta sauce.

  • You can add mushrooms as an ingredient into your burgers and pizza.

  • Mushrooms can also be used as an appetizer.

mushrooms cooking

TAKING MEDICINAL MUSHROOMS EXTRACT OR TINCTURES

It is actually a liquid extract that is generally preserved with alcohol. Liquid extract of medicinal mushrooms is usually either a hot water extraction or an alcohol-based extraction. Sometimes mushrooms undergo double extraction process; following is the procedure of double extraction method:

  • First, dry mushrooms and chop them into small pieces or crush into powder.
  • Soak it into alcohol for 2 to 6 weeks. This draws out antioxidants and a range of compounds such as ergosterols, terpenes, inositols, sterols, triterpenoids, and myco-flavonoids.
  • Then hot water extraction takes place, in which same mushroom is simmered in hot water for 1 to 3 hours. This educe any water-soluble compounds like various polysaccharides (e.g. glycoproteins, beta-glucans, and other high-molecular weight compounds).
  • Tincture or extract is ready; you can use it by consuming few drops twice a day under the tongue.
  • This extract can be freeze-dried and turn into powder for capsules.

SIDE EFFECTS OF MUSHROOMS

Eating excess amount of mushrooms can cause side effects on our health. These side effects can include both physical and mental health. These can cause severe illness, which may lead to death. Some of the wild mushrooms are safe to eat such as oyster and Hen-of-the-wood, while many are dangerous, a few can even kill you. Amanita virosa, a wild mushroom, is so dangerous that it is called “the death angel”. Some of the side effects of mushrooms are mentioned below:

  1. GATROINTESTINAL ILLNESS

Gastrointestinal disorders are one of the major side effects of excess consumption of mushrooms. Diarrhea, stomach cramps, vomiting, and nausea are some of them.

  1. SKIN ALLERGIES

For some people, mushrooms result in skin irritation and skin rashes. Spores produced by some mushrooms might cause extreme allergic reactions. Surplus amount of mushrooms also cause nose bleeding, dry throat, dry nose, respiratory infection, asthma or lung disease.

  1. TIREDNESS

Individuals may experience fatigue, dullness and tiredness. You may also feel discomfort. This side effect is the common one among the people.

  1. HEADACHE

Consumption of too much mushrooms can cause headaches for more than a day.

  1. MENTAL ILLNESS

Mental illness is one of the most serious side effect of mushrooms. They cause panic attacks and immense fear etc.

  1. ANXIETY

Mild to extreme level of anxiety can be a side effect of over-consumption of mushrooms.

  1. HALLUCINATION

Some mushroom species contain toxins, which result in hallucination. Psilocybe subaeruginosa is one of such types of mushrooms. Hallucination are the sensations that seem real but are not; they are only created by your mind.

  1. FOOD POISONING

Food poisoning is a side effect that is contaminated with campylobacter jejuni, a bacterium that can be present on commercially grown mushrooms. Improper cleaning, cooking and pasteurization methods are some of the causes of bacterial contamination.

  1. LIVER AND KIDNEY FAILURE

Their toxins can fatally harm the kidneys and liver. Their symptoms occur 6 to 24 hours after eating excess amount. Death may occur within two days.
Some other short-term physical and mental effects of mushrooms are:

  • Dilated pupils
  • Muscle weakness
  • Increased blood pressure
  • Lack of coordination
  • Acute mood changes
  • Yawning
  • Seizures
  • Increased heart rate
  • Panic reactions
  • Nervousness
  • Paranoia
  • Distorted Perception of Time.

ABSTRACT: Mushrooms can be eaten in many ways such as in salads, soup, with meat and vegetables. However, too much consumption of mushrooms lead to various health problems.

FREQUENTLY ASKED QUESTIONS (FAQs)

Which mushroom is best for inflammation?

“Chaga mushrooms” are non-toxic, antioxidant and anti-inflammatory powerhouse, making them excellent contenders for fighting against inflammation.

What are the healthiest mushrooms to eat?

Any kind of mushroom is a good choice. Oyster and shiitake mushrooms have the most fiber, while raw maitake mushrooms and portobellos exposed to UV light are among the highest in vitamin D and reishi mushrooms have anti-cancer, anti-inflammation and many other properties.

What is the healthiest way to eat mushrooms?

According to the researchers, the best way to eat mushrooms is to grill or microwave them, while boiled or fried mushrooms show less antioxidant activity.

What is the impact of mushrooms on sleeping?

Mushrooms help to boost your sleep due to the high level of vitamin D, potassium and selenium.

Is Mushroom a vegetable or meat?

Mushrooms are not a true vegetable; they are also not considered as meat, since meat is the part of living animal, which mushrooms are not, anyway mushrooms are the good substitute of meat. They are classified as fungi because they lack roots, leaves and they do not need light to grow.

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CONCLUSION

Mushrooms are the reason of many health benefits. They are rich in fibers and proteins; they are good antioxidants, hence mushrooms have good impact on health. On the other side, their surplus consumption can lead to many health disorders. Their side effects include various allergies, stomach problems, heart and liver disorders, hallucination and many more.

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Approved by Ayesha Noor.