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When you eat mushrooms every day, this is what happens to your body
Mushrooms are not only delicious and versatile in the kitchen, but they also offer a wide range of health benefits. With over 38,000 species of mushrooms known to exist, each with their own unique properties, incorporating mushrooms into your daily diet can have a significant impact on your overall well-being. From providing essential nutrients to supporting various bodily functions, here’s a closer look at what happens when you eat mushrooms every day.
Get your daily dose of selenium
Selenium is an important antioxidant that helps the body neutralize harmful free radicals. Fortunately, mushrooms are a great source of selenium, with nearly 9 micrograms in each cup. This amount contributes significantly to the recommended daily intake of 55 micrograms. Research has also shown that higher selenium intake is associated with a lower risk of certain cancers, including prostate, colon, breast, and lung cancers. It’s worth noting that the protective effects of selenium are more pronounced when obtained from food sources rather than supplements.
In addition to its role in cancer prevention, selenium is believed to promote heart health. Low levels of selenium have been associated with an increased risk of cardiovascular disease. A comprehensive analysis of 25 studies found that a 50 percent increase in blood selenium levels was associated with a 24 percent reduction in the risk of heart disease.
You’ll get as much potassium as eating a banana.
Mushrooms, especially portobello mushrooms, are a surprising source of potassium. In just 2/3 cup of cooked portobellos, you’ll find about the same amount of potassium as in a regular-sized banana. While this may not meet your entire daily potassium requirement, it’s a significant contribution. Potassium plays a crucial role in regulating heart, nerve, and muscle function. If you’ve experienced muscle cramps during exercise, increasing your potassium intake through mushrooms may help alleviate this problem, as low potassium levels are associated with muscle cramps.
Even if you’re a vegetarian, you can still get your vitamin D.
Vitamin D is known for its role in bone health, and mushrooms are one of the few non-animal sources of this important vitamin. In fact, certain mushrooms grown under ultraviolet light have even higher levels of vitamin D. Exposure to sunlight during growth converts a compound called ergosterol in mushrooms into a potent source of vitamin D. Eating just one portobello mushroom can exceed your recommended daily intake of vitamin D.
Vitamin D is not only essential for calcium absorption and bone health, but also plays an important role in cell growth, immune function, muscle function, and inflammation management. By incorporating mushrooms into your daily diet, you can ensure that you’re meeting your vitamin D needs, even if you follow a vegetarian lifestyle.
Your brain will thank you
Mushrooms have gained recognition as a brain-boosting food for several reasons. A 2019 study found that seniors who consumed at least 300 grams of cooked mushrooms per week were half as likely to experience mild cognitive decline. The six-year study involved more than 600 people in Singapore, aged 60 and older. Researchers believe that an antioxidant compound called ergothioneine found in mushrooms may be responsible for this cognitive benefit. Another study conducted at Penn State University showed that ergothioneine, in combination with another antioxidant called glutathione, had anti-aging effects.
With their potential to support brain health and cognitive function, mushrooms should be a part of your regular diet.
Bottom line
Incorporating mushrooms into your daily diet can have a profound effect on your overall health and well-being. From providing essential nutrients such as selenium and potassium to supporting heart health, bone health, and brain function, mushrooms offer a wide range of benefits. Whether you’re enjoying the classic white button mushroom or exploring the vast variety of mushrooms available, make mushrooms a regular part of your meals and experience the positive effects they can have on your body.
FAQS
Eating mushrooms every day can provide many health benefits. Mushrooms are rich in selenium, which acts as an antioxidant and has been linked to a lower risk of certain cancers. They also contain potassium, which helps regulate heart and muscle function. In addition, mushrooms are a non-animal source of vitamin D, which is essential for bone health and various bodily functions. Their consumption has also been linked to potential cognitive benefits.
Can eating mushrooms daily improve heart health?
Yes, including mushrooms in your daily diet can contribute to heart health. Mushrooms contain selenium, which has been shown to reduce the risk of cardiovascular disease. Studies have shown that higher levels of selenium in the blood are associated with a lower risk of heart disease. In addition, mushrooms are low in calories and fat, making them a heart-healthy food choice.
Are all mushrooms equally beneficial to the body?
While all mushrooms offer health benefits, the specific nutritional content and potential benefits may vary among different mushroom varieties. For example, portobello mushrooms are a good source of potassium, while shiitake mushrooms contain compounds with immune-boosting properties. It’s beneficial to include a variety of mushrooms in your diet to take advantage of the wide range of nutrients and potential health benefits they offer.
Can mushrooms help with cognitive function and brain health?
Yes, mushrooms have shown promise in supporting cognitive function and brain health. Research suggests that certain compounds found in mushrooms, such as ergothioneine, may have a positive impact on brain health. One study of older adults found that regular consumption of cooked mushrooms was associated with a lower risk of mild cognitive decline. While more research is needed, adding mushrooms to your diet may contribute to brain health.
Is it safe to eat mushrooms on a daily basis?
In general, it is safe to eat mushrooms every day as part of a balanced diet. However, it’s important to make sure that the mushrooms you eat are safe and cooked properly. Some wild mushrooms can be poisonous, so it is recommended that you purchase mushrooms from reputable suppliers. If you have any specific health conditions or concerns, it’s wise to consult with a health care professional before making any significant dietary changes.
Can mushrooms be an appropriate dietary option for vegetarians?
Absolutely! Mushrooms are a great dietary option for vegetarians. They provide essential nutrients such as selenium, potassium, and vitamin D that are typically found in animal-based foods. By incorporating mushrooms into their daily diet, vegetarians can enjoy the benefits of these nutrients and support their overall health and well-being.