Eating 18 grams of this ingredient every day can prevent cancer and Alzheimer's disease!

I often hear people around me talking about the nutrition of food and saying "four-legged ones are not as good as two-legged ones, and two-legged ones are not as good as one-legged ones". The "one-legged" here refers to mushrooms. Are small mushrooms really so magical? What are their health values?

One mushroom a day can also bring a lot of health benefits

1. Eating 18g a day can prevent cancer

In 2021, a study published in Nutrition Advances by a team from Pennsylvania State University found that eating more mushrooms can reduce the risk of cancer.

This systematic review and meta-analysis covered 17 cancer studies published between 1966 and 2020. The researchers analyzed data from more than 19,500 cancer patients to explore the relationship between mushroom consumption and cancer risk.

The results showed that people who ate 18g of mushrooms a day had a 45% lower risk of cancer compared to those who did not eat mushrooms.

The mechanism by which mushrooms help prevent cancer is not well understood, but scientists speculate that it may be because mushrooms contain ergothioneine. Mushrooms are an important dietary source of ergothioneine, a unique and potent antioxidant and cell protector that may help prevent oxidative stress and reduce the risk of cancer (especially breast cancer).

One shiitake mushroom weighs about 18g

2. Take more than 12g a day to alleviate cognitive aging

In addition to its cancer-protective effects, regular mushroom consumption may benefit cognitive function during aging.

In January of this year, a research team from the University of Reading in the UK published a study in the journal Nutrients:

① Consuming more than 12g of fresh mushrooms per day (equivalent to 1 or more servings per week) was associated with higher scores in multiple cognitive domains, including episodic memory, prospective memory, reading ability, executive function, and processing speed.

② A slightly higher consumption rate of more than 2 servings per week was also associated with a lower odds of mild cognitive impairment.

The results of the study showed that mushrooms are rich in dietary fiber (mainly beta glucan), ergothioneine, and phytochemicals such as diterpenoids, which have been shown to act as anti-inflammatory agents and are beneficial in reducing the risk of Alzheimer's disease.

3. Eating mushrooms for a long time helps prevent obesity

Mushrooms are rich in chitin, which is the culprit that makes Flammulina velutipes "see you tomorrow".

In 2023, researchers from the University of Buffalo and other institutions in the United States published an important paper in the internationally renowned academic journal Science. The study found that dietary chitin intake can have a significant impact on the immune system, and this positive immune response helps reduce weight gain, reduce body fat content, and enhance resistance to obesity.

The researchers conducted two experiments on mice. One group was given a high-fat diet (HFD) containing cellulose, and the other group was given an isocaloric high-fat diet (CHFD) containing chitin fiber. The only difference between the two diets was whether the cellulose was chitin or not.

After comparative observation, the researchers found that mice fed with a high-fat diet containing cellulose had a significant increase in weight compared to mice fed with a high-fat diet containing chitin fiber. Surprisingly, the weight of mice with chitinase deficiency decreased, and obesity and fat mass also decreased significantly after being fed a high-fat diet containing chitin fiber.

Therefore, eating mushrooms for a long time can play a certain role in preventing and improving obesity.

In addition to the above health advantages, the nutritional value of mushrooms is also very good.

Mushrooms are highly nutritious and are experts in these areas

Mushrooms belong to the fungus family among vegetables. Unlike other types of vegetables, mushrooms are fungi rather than plants, and there are certain differences in nutrition.

In addition to the chitin in mushrooms mentioned above, which helps with weight loss, mushrooms themselves are not high in calories, low in fat, and rich in dietary fiber. Therefore, as long as they are not fried or stir-fried, mushrooms themselves are also good for weight loss.

In addition, the outstanding nutritional advantages of mushrooms include:

1. Vitamin D

Vitamin D can promote calcium absorption, but the vitamin D content in most natural foods is not high. There are too many limiting factors for skin synthesis through sun exposure, so Chinese people are generally deficient in vitamin D.

Mushrooms are one of the few natural foods that contain vitamin D. Most mushrooms contain less than 50 IU (International Unit, 1 μg of vitamin D = 40 IU) per 100g, but it is still far from the daily requirement of 400 IU. However, exposing mushrooms to the sun can greatly increase the content of vitamin D in them. After purchasing, we can choose a sunny afternoon and expose them to the sun for 0.5 to 2 hours, and the content of vitamin D2 can easily reach more than 400 IU.

Data source: USDA Food Database

2. B vitamins

Mushrooms are a good source of B vitamins, which are essential for basic life activities such as energy metabolism and cell growth.

Mushrooms contain high levels of vitamin B2, niacin, pantothenic acid and folic acid. For example, in every 100g of fresh mushrooms, the content of vitamin B2 is 0.35mg, and the content of niacin is as high as 4.0mg; fresh straw mushrooms also contain 0.34mg of vitamin B2 and 8.0mg of niacin per 100g. Taking coarse grains with a high content of B vitamins as an example, the content of vitamin B2 in every 100g of corn is 0.11mg, and the content of niacin is 1.8mg, which is much lower than that of fresh mushrooms and straw mushrooms.

It is worth noting that many mushrooms appear in the market in the form of dried products. Although their nutrient content is indeed high, we do not consume much of them in daily life, and they need to be soaked in water before cooking. The loss of water-soluble nutrients in this process is also relatively large, which reduces the actual nutritional intake.

Therefore, while enjoying these delicious foods, we also need to pay attention to the loss of nutrients in order to plan our diet more scientifically.

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3. Potassium

The potassium content in mushrooms is indeed considerable. The potassium content in every 100 grams of fresh mushrooms is generally between several hundred milligrams and one thousand milligrams, and the potassium content of different varieties of mushrooms varies greatly.

For example, each 100 grams of button mushrooms contains up to 3106 mg of potassium, which is quite outstanding among mushroom ingredients and has the highest potassium content among all natural foods. However, the fresh shiitake mushrooms we usually eat only have 20 mg per 100 grams, which is not only the bottom in the mushroom world, but also the bottom in the entire vegetable world.

In general, the potassium content of most mushrooms is still very "durable". Below is the ranking of potassium content in natural foods from high to low, and mushrooms account for a relatively large proportion.

Image source: Quick check of food nutrition facts

It is worth mentioning that these values ​​far exceed the potassium content of many other foods in our daily lives, even those bananas that are known as "the best potassium supplement". The potassium content in 100 grams of bananas is about 256 mg. In comparison, the potassium content of some mushrooms is almost several times that.

Therefore, for those who need to supplement potassium, mushrooms are undoubtedly an excellent and rich source.

A healthy and excellent student, she is also a master in cooking

The biggest feature of mushrooms is their freshness.

The freshness of mushrooms comes from amino acids. The main amino acids in mushrooms include glutamic acid, glycine, aspartic acid, etc. Among them, glutamic acid is an important amino acid that enhances the taste and makes food taste richer. You can refer to the ingredient "monosodium glutamate" in MSG.

On the other hand, mushrooms also contain flavor nucleotides, which can interact with amino acids to enhance the umami taste of food. At the same time, other flavoring substances such as sugars and organic acids in mushrooms can also combine with taste buds to further enrich the taste of food.

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Different mushrooms have different tastes and shapes, so they are suitable for different cooking methods. Common mushrooms on the market include:

Pay attention to the time and heat when cooking. If the cooking time is too long, the mushrooms may no longer taste fresh and tender, and the nutrients will be lost. The heat should be moderate to avoid burning or overcooking.

3 things to note when eating mushrooms

Although mushrooms are good, you must be careful when eating them to avoid them turning into a "threat" to your health.

1. Be cautious of unfamiliar mushrooms and do not try them lightly

Every year, there are many cases of poisoning caused by eating wild poisonous mushrooms. The safest way is to never pick mushrooms on the roadside at will, let alone eat them rashly. Try to buy common mushroom varieties in supermarkets or markets.

2. Don’t eat mushrooms that have been soaked for a long time

Soaking mushrooms for too long will lead to nutrient loss. Water-soluble vitamins such as B vitamins in mushrooms will gradually dissolve in water after long-term soaking, resulting in reduced nutritional value of mushrooms.

Secondly, mushrooms are rich in protein and are prone to microbial growth if soaked for a long time. When mushrooms are kept in a humid environment for a long time, the moisture on the surface provides favorable conditions for the growth of bacteria. Especially when the ambient temperature is high, bacteria multiply more rapidly, which may cause the mushrooms to deteriorate or even mold. Eating such mushrooms may cause food poisoning symptoms such as nausea, vomiting, and abdominal pain, posing a threat to your health.

3. Be cautious when eating mushrooms during the acute stage of gout

The purine in mushrooms will be converted into uric acid in the body, increasing the symptoms of patients with hyperuricemia or gout. According to the different purine content, mushrooms are divided into 3 grades. During the gout attack period, do not eat high-purine foods, try to eat less medium-purine foods, and you can eat low-purine foods appropriately.

Data source: "Chinese Food Composition Table Standard Edition" (6th Edition/Volume 2)

References

[1]Ba, DM; Ssentongo, P; Beelman, RB; et al.Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies.[J].Adv Nutr.2021

[2]Cha, S.; Bell, L.; Williams, CM The Relationship between Mushroom Intake and Cognitive Performance: An Epidemiological Study in the European Investigation of Cancer—Norfolk Cohort (EPIC-Norfolk). Nutrients 2024, 16, 353. https://doi.org/10.3390/nu16030353

[3] Kim DH, Wang Y, Jung H, Field RL, Zhang X, Liu TC, Ma C, Fraser JS, Brestoff JR, Van Dyken SJ. A type 2 immune circuit in the stomach controls mammalian adaptation to dietary chitin. Science. 2023 Sep 8;381(6662):1092-1098. doi: 10.1126/science.add5649. Epub 2023 Sep 7. PMID: 37676935; PMCID: PMC10865997. [4] Yang Yuexin. Quick reference to food nutrients. People's Daily Publishing House. 2006. [5] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1 and 2 [M]. Peking University Medical Press, 2018

[6] Yang Yuexin, Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 1)[M]. People's Medical Publishing House, 2019

Author: Li Chun, National Registered Nutritionist

Reviewer: Ruan Guangfeng, Director of Science and Technology Department, Kexin Food and Nutrition Information Exchange Center