Benefits and Side Effects of Eating Mushrooms

Benefits and Side Effects of Eating Mushrooms. All mushrooms are fungi and they produce spores, similar to pollen or seeds, which allows them to spread or travel by the wind. The rest of the mushroom then matures, typically living in soil or wood.

There are many different types of mushrooms, some of which are edible including well-known species such as shiitake, portobello, crimini, button or white mushroom, oyster, enoki, beech and maitake.

There are, however, many species that are not edible and can in fact cause stomach pains or vomiting if eaten.

Mushrooms are lumped in the vegetable category for cooking purposes. Mushrooms allow you to add extra taste without sodium or fat.

Many types of mushroom are edible, and most provide about the same quantities of the same nutrients per serving, regardless of their shape or size.

Mushrooms also contain a number of B vitamins, including thiamine, riboflavin, B-6, and B-12. Mushrooms contain protein, vitamins, minerals, and antioxidants. These can have various health benefits.

Nutrition Facts

Many types of mushroom are edible, and most provide about the same quantities of the same nutrients per serving, regardless of their shape or size.

Below shows how much of each nutrient a 96-g cup of whole, raw mushrooms provides.

  • Energy (calories): 21.1
  • Protein (g): 3.0
  • Carbohydrate (g): 3.1, including 1.9 g of sugar
  • Calcium (mg): 2.9
  • Iron (mg): 0.5
  • Magnesium (mg): 8.6
  • Phosphorus (mg): 82.6
  • Potassium (mg): 305
  • Sodium (mg): 4.8
  • Zinc (mg): 0.5
  • Copper (mcg): 305
  • Selenium (mcg): 8.9
  • Vitamin C (mg): 2.0
  • Vitamin D (mg): 0.2
  • Folate (mcg DFE): 16.3
  • Choline (mg): 16.6
  • Niacin (mg): 3.5

Mushrooms also contain a number of B vitamins, including thiamine, riboflavin, B-6, and B-12.

Benefits and Side Effects of Eating Mushrooms

Health Benefits of Eating Mushrooms

1. Mushrooms can help your heart health

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.

People with a vitamin C deficiency were more likely to experience cardiovascular disease and suggested that consuming vitamin C may help prevent this illness.

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.

Oyster and shiitake mushrooms are believed to have the most effective beta glucans.

Beta glucan is a form of soluble dietary fiber that’s been strongly linked to improving cholesterol and boosting heart health. It can also help your body regulate blood sugar, reducing the risk of type 2 diabetes.

2. Mushrooms can help the body eliminate free radicals

Free radicals are toxic byproducts of metabolism and other bodily processes. They can accumulate in the body, and if too many collect, oxidative stress can result.

This can harm the body’s cells and may lead to various health conditions. Mushrooms are rich in the antioxidant called selenium.

Antioxidants help protect the body from damaging free radicals that can cause conditions like heart disease and cancer.

They also protect you against damage from aging and boost your immune system.

3. Mushrooms can help protect against cancer

The antioxidant content in mushrooms may help prevent lung, prostate, breast, and other types of cancer, according to the National Cancer Institute.

Mushrooms also contain a small amount of vitamin D. There is some evidence that vitamin D supplementation may help prevent or treat some kinds of cancer, though according to a 2018 report, the effect may vary from person to person.

Choline is another antioxidant in mushrooms. Some studies have suggested that consuming choline can reduce the risk of some types of cancer.

4. Mushrooms can help Manage Diabetes

A cup of sliced, raw mushrooms, weighing 70 gram, provides almost 1 gram of fiber.

Dietary fiber may help manage a number of health conditions, including type 2 diabetes.

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.

Mushrooms, beans, some vegetables, brown rice, and whole-grain foods can all contribute to a person’s daily requirement of fiber.

5. Boost fetal health In pregnancy

A cup of whole, raw mushrooms contains 16.3 micrograms of folate.

Many women take folic acid, or folate, supplements during pregnancy to boost fetal health.

6. Mushrooms may help fight aging

In a study at Penn State, researchers found that mushrooms have high amounts of two antioxidants, ergothioneine and glutathione, which are both associated with anti-aging properties.

7. Mushrooms can protect your brain as you age

Two epidemiological studies found that higher mushroom intake had protective effects on the brain in older adults.

Components in mushrooms may prevent the growth of amyloid proteins related to dementia, and act as antioxidants, specifically an amino acid called ergothioneine.

A 2019 cross-sectional study of 663 Chinese men and women 60 years of age and older, found that those who ate more than 2 servings of mushrooms per week, compared with those who ate less than 1 serving per week, had a reduced risk of mild cognitive impairment.

8. Mushrooms will help give you energy

Mushrooms are rich in B vitamins: riboflavin, folate, thiamine, pantothenic acid, and niacin.

These help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body.

9. Mushrooms can maintaining healthy bones

Copper in Mushrooms, helps your body make red blood cells, which are used to deliver oxygen all over the body.

The mineral is also important to other processes in the body, like maintaining healthy bones and nerves.

Even after being cooked, a 1-cup serving of mushrooms can provide about one-third of the daily recommended amount of copper.

10. Mushrooms can help lower inflammation

Mushrooms contain a powerful antioxidant called ergothioneine, which helps lower inflammation throughout the body.

Reishi mushrooms in particular, which have been used medicinally in Asia for thousands of years, also have significant anti-inflammatory effects.

Multiple studies have shown that reishi mushrooms have multiple health benefits: They fight disease, lower inflammation, suppress allergic responses, reduce tumor growth and more.

11. Mushrooms can helps boost immune system

Beta-glucan, is a sugar found in the cells walls of fungi that also helps boost your immune system.

One study gave people two dried shiitake mushrooms daily. After one month, their immune markers improved and their inflammation levels dropped.

Eating shiitake mushrooms regularly may help boost your immune system.

12. Mushrooms can help Gut health

Mushrooms contain polysaccharides that act as a prebiotic, or food for beneficial gut bacteria.

Studies show that these polysaccharides stimulate the growth and survival of beneficial strains like Lactobacillus and Bifidobacterium.

They remain undigested and therefore can reach the colon where these bacteria live.

13. Mushrooms can help lower cholesterol

Mushrooms, are cholesterol free, but they’re also a good source of chitin and beta-glucan, which are fibers that lower cholesterol.

A study in the International Journal of Medicinal Mushrooms, found that pink oyster mushrooms reduced total cholesterol and LDL (“bad” cholesterol).

Shiitake mushrooms, contain a compound that helps the liver process cholesterol and remove it from the blood stream.

Mushrooms, contain potent phytonutrients that help keep cells from sticking to blood vessel walls and forming plague buildup, which maintains healthy blood pressure and improves circulation.

Side Effects of Eating Mushrooms

Most people can safely consume mushrooms, although some side effects may occur. In rare cases, Mushrooms may cause some side effects, such as skin rashes.

Shiitake Mushrooms extract may also cause digestive problems and increased sensitivity to sunlight.

Wild mushrooms can make a tasty dish, but the toxins in some mushrooms can trigger fatal health issues. Some wild mushrooms also contain high levels of heavy metals and other harmful chemicals.

To avoid these dangers, only consume mushrooms from a reliable source.