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Environmental Nutrition: The wide world of mushrooms

Kaley Todd, M.S., R.D.N. on

Robert Beelman, director of the Penn State Center for Plant and Mushroom Products for Health, has been investigating possible anti-aging benefits of mushrooms. He and his team found mushrooms have high amounts of egothioneine and glutathione. This may protect against oxidative stress (associated with diseases of aging, cancer, coronary heart disease, and Alzheimer’s). Beelman points out that “countries that have more ergothioneine in their diets, like France and Italy, have lower incidences of neurodegenerative diseases, while people in countries like the United States, which has low amounts of ergothioneine in the diet, have a higher probability of diseases like Parkinson’s and Alzheimer’s.” Whether this is a correlation or causation is unclear.

The health benefits of mushrooms vary by species. Beelman and team found the highest amounts of ergothioneine and glutathione to be in porcini mushrooms. The more common mushroom types, like white button, had less of the antioxidants. Animal studies have reported that shitake mushrooms have anti-tumor, cholesterollowering, and antiviral properties, while enoki mushrooms appear to have significant anti-cancer and immune-enhancing effects. Maitake may have anti-cancer, antiviral and immune-enhancing properties, and may also reduce blood pressure and blood sugar levels.

Versatility

Mushrooms can be enjoyed raw, or cooked and added to eggs, pizza, stir-fries and numerous dishes. Beelman recommends trying to consume approximately three ounces of button mushrooms, or one ounce of specialty mushrooms (shitake, oyster, or maitake) daily. He notes that cooking does not appear to significantly affect the compounds in mushrooms. Because of their rich, umami flavor, mushrooms blend well with meat to make burgers, meatloaf, and meatballs. This can be an effective way to reduce calories and fat, while boosting nutrition.

For those who do not like the taste or texture of mushrooms, their nutritional and health benefits may still be obtained with mushroom powders found in the marketplace. These can be incorporated into smoothies, soups, and sauces. Palmer emphasizes it is important the powder or supplement comes from whole mushrooms, and from a good source with third-party verification to insure it is a quality product without contamination.

 

Risks

Note: There are approximately 70 to 80 species of poisonous mushrooms. It is recommended to get mushrooms from a trusted source. If foraged, be sure to have an expert verify they are safe.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

©2021 Belvoir Media Group, LLC. Distributed by Tribune Content Agency, LLC.


 

 

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