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7 Mushroom Benefits That Make It a Key Ingredient in Your Diet!

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Bajaj Finserv Health
December 17th, 2021
7 mins read

Key Takeaways

  • Mushrooms are packed with various vitamins, fiber, and minerals
  • Mushrooms’ calories are low and they are rich in vitamin D
  • Mushrooms’ health benefits are both nutritional and medicinal

Despite being fungi, mushrooms are considered vegetables when it comes to cooking because of their nutritional benefits. They are not only flavorful, but also add an ample amount of goodness to your plate! They are a rich source of vitamins, minerals, and fiber. Mushrooms are low in calories and sodium, and also cholesterol free. Another reason they are well known is the medicinal properties they have. There are many mushroom types, out of which some are poisonous and toxic, making them inedible for you. 

Different types of mushrooms have their own unique nutritional values. When it comes to having this, health benefits vary from improving your immune system to keeping diabetes under control. Read on to know more. 

Helps Manage Diabetes

Dietary fiber is good for a lot of health conditions. One of these is type 2 diabetes. According to a study in 2018, people who consume a lot of fiber have a lower risk of developing type 2 diabetes. It also helps reduce glucose levels in those who already have diabetes [1]. Other than being fibrous, this also act as prebiotics. These substances help improve the growth of good bacteria in your gut. They also boost your glucose regulation [2]. As they are also low in calorie but rich in vitamins, mushrooms fit well into a sugar-controlled diet.

Additional Read: 5 High Fiber Foods for Diabetics to Keep Blood Sugar Levels in Control

Mushrooms

Boosts Immune System

Beta-glucan, a soluble fiber in mushrooms, rejuvenates your immune system. It specifically activates macrophages and natural killer cells. These increase your body’s ability to fight infections. This also have vitamin B and selenium in them. They not only support your immune system, but also prevent damage to tissues and cells. So, with the help of mushrooms, you can boost immune system stress-free! 

Keeps Your Heart Healthy

This have a lot of nutrients that contribute to keeping your heart healthy. They include vitamin C, potassium, and fiber. Vitamin C and potassium help regulate and lower blood pressure levels. This reduces your risk of hypertension and other heart diseases. Beta-glucan, a type of fiber in mushrooms, also helps lower cholesterol. Their nutrient and plant components reduce the risk of plaque build-up. 

May Prevent Cancer

Prevention of cancers are among the possible mushroom benefits still being studied. The antioxidants in this vegitable may protect your body from free radicals. This also helps prevent and reduce your risk of different types of cancer [3]. However, the effect of it may differ from person to person [4].

Increases Your Vitamin D Intake

Mushrooms are one of the non-animal sources of vitamin D. They are exposed to UV radiation either from sunlight or from a lamp. This makes mushrooms rich in vitamin D. You can increase their vitamin D concentration even at home. All you need to do is keep them under direct sunlight for 15-20 minutes before eating! 

mushrooms health benefits

Lowers Your Risk of Cognitive Impairment

There are some mushrooms’ types that are referred as medicinal mushrooms. This is because they are thought to have healing properties that help with health conditions. According to research, mushrooms have the properties to lower the risk of mild cognitive impairment (MCI) [5]. MCI has subtle characteristics of Alzheimer’s and the former often leads to the latter. Mushrooms, even if used in small quantities, may be helpful in preserving your cognitive function in adulthood. 

Additional Read: Top 7 Best Brain Foods to Improve Your Memory!

Apart from these benefits, consuming this vegitable’ protein and fiber are good for weight loss. Mushrooms’ calories are also low in number, which makes them a good weight loss food as well. Mushrooms are generally safe for everyone except for those who have mushroom or mold allergies. 

If you are not familiar with the taste of mushrooms, you should explore it by adding them to your diet. They can be included in your meals in many forms, some of which are:

  • Roasted
  • Sautéed 
  • Steamed
  • Grilled
  • Broiled

Since there are some varieties of mushrooms that are poisonous, be careful before having them. An easy way to avoid this is to make sure you buy them from a reliable source. Having poisonous mushrooms may lead to an upset stomach which may include vomiting, diarrhea, or stomach pains. Some wild mushrooms such as death cap mushrooms can also be fatal. When selecting your mushrooms, make sure they are firm, mold free, and not moist.

If you notice any worrying symptoms after having mushrooms, contact your doctor immediately. You can book an in person or online doctor consultation on Bajaj Finserv Health in minutes. Talking to a nutritionist can also help you follow a healthier diet for a happier life!

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