If you are trying to diversify your diet to control your weight and improve your health, you'll want to look at all of the food options available to you in a lot of depth. Mushrooms should certainly be on your radar - there are lots of benefits that you can enjoy by eating these delicious fungi.
In this post, we'll take a closer look at the nutritional value of mushrooms and how they can help you to achieve good health.
Mushroom Nutrition: What You Need To Know
Here are some quick mushroom nutrition facts to help you get a better picture.
The exact nutritional values of a mushroom will vary according to the type of mushroom in question. There are hundreds of varieties of mushrooms - each one comes with a unique taste and appearance which makes them a versatile ingredient.
The classic white mushroom will offer the following nutritional values per 100 grams:
- 22 calories
- 3 g of fat
- 5 mg of sodium
- 318 mg of potassium
- 3 g of carbohydrate
- 1 g protein
You'll also find that mushrooms are loaded with minerals, vitamins, and fiber. In fact, mushrooms are a great source of vitamin C and vitamin B-6. The low-calorie value of mushrooms makes them a great food to enjoy if you're dieting.
Health Benefits Of Mushrooms
Now that we have a better picture of the nutritional makeup of a mushroom, let's dive deeper into how they can improve your health.
Protect your heart
Studies have demonstrated that mushrooms have therapeutic properties that can lower your cholesterol. This helps to improve your blood pressure and circulation, making mushrooms an effective way to maintain good heart health.
Mushrooms also contain phytonutrients - these nutrients help to stop the build-up of plaque and further promote good heart health.
Protect against cancer
Mushrooms help to protect the cells in our body from DNA damage. This behavior means that mushrooms have been identified as a potential way to protect against cancer.
Medical studies into the potential of mushrooms have also found that the humble mushroom might also be able to treat and manage neurodegenerative diseases like Alzheimer's.
Research into both of these areas is ongoing, but the medical community is excited about the potential of mushrooms. If you're looking to promote good overall health, you should be sure to incorporate a healthy number of mushrooms into your diet.
Maintain gut health
The health of your gut can determine the efficacy of your immune system. There are also lots of studies linking gut health to mental health - it's important that you consume the appropriate prebiotics that provides beneficial bacteria in your gut.
Mushrooms can act as a prebiotic and support a healthy microbiome. Again, there are lots of studies being conducted into exactly how mushrooms impact the gut flora and what the consequences are of those impacts.
Inflammation can become a source of pain and irritation for many people. That inflammation often leads to a host of other issues - it's important that people who suffer from inflammation take the appropriate anti-inflammatories.
Mushrooms contain an antioxidant that is called ergothioneine. This natural antioxidant can help to lower overall inflammation throughout a person's body. If you suffer from inflammation, you'll certainly want to add mushrooms to your diet.
Promote healthy aging
Ergothioneine isn't the only antioxidant contained within mushrooms; it pairs up with glutathione to promote anti-aging effects. Researchers have discovered that mushrooms can play an important role in helping people to age more gracefully.
Given that mushrooms can also help to manage neurodegenerative diseases, it's important that older people enjoy a healthy portion of mushrooms as part of their diet.
The quantity of those antioxidants vary from one species of mushroom to the next. According to researchers, the porcini mushroom is the best if you're hoping to unlock those effects.
Demands a focus on health
Mushrooms are a great food to incorporate into your diet because they need to be cooked in healthy ways if you're hoping to unlock their full potential. This can help people to be more conscious of the cooking methods that they use and how this impacts their health.
To avoid nutrient loss, it's recommended that you cook mushrooms in the microwave or under the grill. This can help you to develop new cooking techniques and change the way that food works for you.
Benefits Of Having A Healthy Diet
Mushrooms should be a part of your healthy diet. But why is it so important to enjoy a healthy diet? Here's a look at just a few of the key reasons:
Control your weight
For the sake of your physical and mental health, it's very important that you maintain a healthy and appropriate weight. Focusing on how and what you eat can help you to achieve this.
Reduce your risk of cancer
There is a strong correlation between being overweight or obese and developing cancer. Some foods are directly linked with cancer, too, so it's important that you're conscious of what you eat.
Improve your heart health
Heart disease is the leading cause of death worldwide. If you control what you eat and consume healthy foods, you'll promote good heart health and reduce your risk of developing heart disease.
Boost your mood
You are what you eat. A poor diet that is loaded with sugar can affect your brain chemistry and put you in a bad mood due to cravings. A healthy diet can help you to improve your mood.
Elevate your memory
Numerous scientific studies have demonstrated that a healthy diet helps to improve a person's memory and mental performance. If you want to be your best, you've got to enjoy a healthy diet.