AUGUST BLOG

HEALTH AND MUSHROOMS

Repost from 2018

Let’s talk about mushrooms.  I love them sautéed with onions over a variety of foods.  My dad’s favorite dish was liver with onions and mushrooms.  Sorry getting distracted. 

Mushrooms have been used medicinally for centuries.  Most recently, mushrooms have been studied in treating diseases.  What is a mushroom?  Well, they are not plants!  Mushrooms are classified as vegetables in the food world, but they are not technically plants.  Recently it has been discovered that mushrooms may be more closely related to animals!  

They belong to the fungi kingdom.  Although they are not vegetables, mushrooms provide several important nutrients.  Mushrooms are usually placed in a “kingdom” of their own, separate from plants and animals.  Mushrooms contain no chlorophyll and most are considered saprophytes or an organism that lives on dead organic matter.  They obtain their nutrition from metabolizing non-living organic matter, basically the same way a compost pile functions.

Health benefits of mushrooms

Most research indicates that the key to getting enough vitamins and minerals in your diet is to eat a colorful variety of fruits and vegetables. Foods that lack color usually also lack nutrients.  But edible mushrooms, which are commonly white, prove quite the contrary.

Mushrooms also rank the highest among vegetables for protein content.  Because mushrooms are low in fat and calories, Western nutritionists have mistakenly considered them of no food value.   A fresh pound of mushrooms has about 125 calories!  Yet when consumed in dried form, mushrooms have almost as much protein as veal and a significant amount of complex carbohydrates called polysaccharides.  Shiitake mushrooms are among the most delicious as well as being very nutritious.

Mushrooms are naturally low in sodium, fat, cholesterol and calories - often been referred to as "functional foods."  As well as providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.  There are a large variety of mushrooms, but most provide around the same amount of the same nutrients per serving, regardless of their shape or size.  One cup of chopped or sliced raw white mushrooms contains:

• 15 calories
• 0 grams of fat
• 2.2 grams of protein
• 2.3 grams of carbohydrate, including 0.7 grams of fiber and 1.4 grams of sugar

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.  Increasing consumption of whole, unprocessed foods, like mushrooms, appears to decrease the risk of obesity and overall mortality, diabetes, and heart disease.  They also promote a healthy complexion and hair, increased energy, and overall lower weight.  Mushrooms contain some valuable nutrients.

• Cancer - Mushrooms are high in antioxidants, just like carrots, tomatoes, green and red peppers, pumpkins, green beans, zucchini and other whole foods.  Antioxidants are chemicals that get rid of free radicals, a type of chemical that can harm a person's body cells, potentially leading to cancer.

1. Selenium is a mineral not present in most fruits and vegetables but can be found in mushrooms.  Selenium plays a role in the liver enzyme function and helps detoxify cancer-causing compounds in the body.  Selenium also prevents inflammation and  decreases tumor growth rates.

2. Vitamin D in mushrooms has shown to inhibit or slow the growth of cancer cells through regulation of the cell growth cycle.  Placing freshly cut mushrooms in the sun significantly increases  their vitamin D content.  The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2

• Diabetes - Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels and people with type 2 diabetes may have improved blood sugar, lipids and insulin levels.  Recently beta-glucans have been the subject of extensive studies that suggest they may improve insulin resistance and blood cholesterol levels, lowering the risk of obesity and providing an immunity boost.

1. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.  Fiber also benefits the digestive system and reduces the risk of heart disease and metabolic syndrome.  The Dietary Guidelines for Americans recommend 21 grams to 25 grams a day of fiber for women and 30 grams to 38 grams a day for men.

• Heart health - The fiber, potassium and vitamin C content in mushrooms contribute to overall cardiovascular health.  Potassium and sodium work together to help regulate blood pressure.  Consuming mushrooms, which are high in potassium and low in sodium, helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.  Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5 percent.  The stem of the shiitake mushrooms is a particularly good source of beta-glucans.

• Immunity - Selenium has been found to improve the immune response to infection by stimulating the production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.

Weight management and satiety

Dietary fiber plays an important role in weight management.   Mushrooms contain two types of dietary fibers in their cell walls, beta-glucans and chitin. These increase satiety and reduce appetite.  By making you feel fuller longer, they can reduce overall calorie intake. 

Vitamins and minerals

Mushrooms are a great source of B vitamins, especially niacin and riboflavin.  Mushrooms are rich in B vitamins such as riboflavin (B-2), folate (B-9), thiamine (B-1), pantothenic acid (B-5), and niacin (B-3). The B vitamins help the body to get energy from food, and they help form red blood cells.

B vitamins appear to be important for a healthy brain.  Pregnant women are advised to take folic acid, or folate, during pregnancy, to boost fetal health.  Mushrooms are also the only vegan, non-fortified dietary source of vitamin D. Dairy products are normally a good food source of vitamin D, but vegans do not consume any animal products, so mushrooms can offer an alternative source of this important vitamin.

Several other minerals that may be difficult to obtain in a vegan diet, such as selenium, potassium, copper, iron and phosphorus, are available in mushrooms.  Mushrooms also contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory. Choline assists in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, supports proper fat absorption and reduces chronic inflammation.

Popular Medicinal Mushrooms

Not all mushrooms are created equal.   Andrew Weil, MD, is a huge fan of mushrooms.   Dr. Weil advises seeking out the more exotic varieties that are becoming increasingly available in supermarkets.  Here are several that are particularly good for you:

• Shiitake - Animal studies have shown that these flavorful and readily available mushrooms have anti-tumor, cholesterol-lowering, anti-cancer and antiviral properties.  Dr. Weil recommends fresh and dried shiitakes.   One 19-gram shiitake mushroom, popular in Japanese cuisine, contains:
•  6 calories
•  0.09 grams of fat
•  1.29 grams of carbohydrate, including 0.45 grams of sugar
•  0.43 grams of protein
•  0.5 grams of dietary fiber
•  Shiitake mushrooms can be sautéed in broth or olive oil for a     healthy side dish.

• Enoki - These slender, mild-flavored mushrooms appear to have significant anti-cancer and immune-enhancing effects. 

• Maitake - Also known as 'hen of the woods,' these mushrooms may have anti-cancer, antiviral, and immune-enhancing properties.  They may also reduce or keep blood pressure and blood sugar levels in check.  Maitake mushrooms are sold fresh, dried or as an extract.   

• Oyster – are rich in protein and B-vitamin.  They are also a good source of lovastatin, a molecule with cholesterol lowering properties.  Oyster mushroom extracts contain two mechanisms that inhibit the growth of colon and breast cancer.  Researchers have concluded that the extract enhances therapies for managing Type 2 diabetes.  Less expensive -- and less flavorful -- than shiitakes, these mushrooms may also provide some protection against cancer.  

The oyster mushroom is effective in pulling hydrocarbon-based contaminants from the environment!  Improving human health and cleaning up polluted soil and waterways. 

• Turkey Tail – has been used in China to treat lung disease.  The Japanese used it to boost the immune system of cancer treatment patients.  Studies have found that PSK taken in conjunction with chemotherapy and/or radiation lived longer and had improved health.  The active ingredient is polysaccharide or PSK, any one of class of carbohydrates whose molecules contain linked monosaccharide units which includes starch, inulin, and cellulose.

• Cordyceps – are native to China and used by Tibetan healers for remedies for sleep, to boost energy, digestion, stamina and endurance.  Scientists have researched the potential for alleviating damage caused by stress on the brain and body.  Used in traditional Chinese medicine for cancer, cordyceps has anti-tumor properties and protects the kidneys. 

• Reishi – has anti-inflammatory, tumor inhibiting and immunity boosting properties.  The reishi mushroom is not used for cooking.  It can be found in tablet, capsule and liquid extract form. 

Potential Health Risks of Consuming Mushrooms

Wild mushrooms have been part of the human diet for centuries, but uncultivated wild mushrooms pose a risk to those unable to distinguish between the safe to eat and dangerous for consumption.  Eating wild mushrooms that are toxic to humans can cause severe illness and sometimes even death.  Studies have also shown that some wild mushrooms contain high levels of heavy metals and other harmful chemicals.

Beta-glucans are believed safe for most people.  Beta-glucans are capable of stimulating immune function, this may be a risk for those with autoimmune diseases such as rheumatoid arthritis, lupus, asthma, and multiple sclerosis.  Researchers have yet to conclude whether or not large amounts of beta-glucan intake has any negative effects on those with these conditions.

ALWAYS CONSULT YOUR PERSONAL HEALTH CARE PROFESSIONAL

Remedies, September 2017 issue.  Mushrooms for Health, Jane Eklund, page 12 - 13

https://www.medicalnewstoday.com/articles/278858.php

http://www.gmushrooms.com/info.htm

https://www.webmd.com/food-recipes/features/types-of-mushrooms#1

http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet