Mushrooms are high in nutritional content. They're low in calories and high in fiber and protein (especially on a plant-based diet). Mushrooms also include a variety of vital elements, such as B vitamins, selenium, potassium, copper, and (when exposed to sunlight) vitamin D. Even though white mushrooms are the most common in grocery shops, don't be fooled by their appearance. White button mushrooms provide the same amount of antioxidants as more colorful fruits and vegetables.

Mushrooms are one of the few non-animal vitamin D sources. Mushrooms increase their vitamin D concentration when growing and exposed to ultraviolet (UV) radiation, either from sunshine or a UV lamp. In fact, you can achieve this at home by leaving mushrooms out in full sunshine for 15-120 minutes; studies show that this simple act can result in vitamin D2 levels as high as 10mcg per 100g fresh weight.

According to research, eating mushrooms can provide significant immune-boosting advantages. A clinical investigation at the University of Florida's Department of Food Science and Human Nutrition discovered that eating shiitake mushrooms on a regular basis boosts immunity in ways that no presently available pharmaceutical medications do. In addition, common white button mushrooms, as well as other mushroom varieties, may have anti-inflammatory properties.

According to a 2012 study published in Nutrition, eating mushrooms may also aid to reduce respiratory infections. In addition, mushrooms may be able to improve gut flora, which might aid in the treatment of obesity, according to a 2015 research published in the journal Nature.

However, mushrooms are most recognized and investigated for their putative cancer-fighting abilities. Mushrooms include lectins, which are proteins that can attach to aberrant and cancer cells and flag them for elimination by your immune system. According to a 2016 publication in Molecules: Numerous studies have found that mushrooms can aid in the treatment of breast cancer, hepatocellular carcinoma, uterine cervix cancer, pancreatic cancer, gastric cancer, and acute leukemia. Furthermore, anticancer chemicals have been discovered in a variety of mushroom species.

Breast cancer is the second most frequent cancer among women in the United States. As a result, experts have conducted extensive studies on the anti-breast cancer properties of mushrooms. Women who ingested at least a third of an ounce of fresh mushrooms every day were 64% less likely to get breast cancer, according to a study of 2,000 women done by researchers from the University of Western Australia in Perth.

When you add mushrooms to your meals, you can feel full without adding extra calories. Mushrooms also include several nutritional vitamins that might aid in your weight loss attempts. Research that looked at the impact of replacing red meat with mushrooms found that it had a good effect on weight loss. This study looked at the effects of substituting mushrooms for red meat in 73 obese persons. After a year, there was considerable weight reduction among participants, as well as other indicators of a healthier body, such as a lower BMI and a smaller waist circumference.

Another reason mushrooms are beneficial for weight reduction is the high concentration of dietary fiber and proteins they contain. These macronutrients make you feel filled for longer periods of time, which should lead to decreased food consumption overall. So, based on this nutritional information, you may conclude that eating more mushrooms meant consuming fewer calories. Though mushrooms aren't the finest source of protein or fiber, they do provide a favorable macronutrient ratio considering their low caloric content.

Long-term Spanish research published in 2021 discovered that some polyphenol-rich foods (such as mushrooms, coffee, chocolate, and red wine) may be protective against cognitive deterioration in older persons. Researchers at Penn State discovered that the antioxidants ergothioneine and glutathione may help prevent Parkinson's and Alzheimer's disease. To lower the chance of neurological disease in the future, they recommend consuming at least five-button mushrooms every day. Cook the mushrooms to maintain their nutritious value, either by microwaving or grilling.

Mushrooms provide flavor to dishes by replacing salt with glutamate ribonucleotides. These molecules add a delicious, umami flavor while having no effect on your blood pressure or risk of heart disease. A cup of mushrooms contains just 5 mg of sodium! Mushrooms are also a delicious and filling alternative to red meat in any recipe, removing calories, fat, and cholesterol from the equation.