Possible health benefits of consuming mushrooms


Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Countless studies have suggested that increasing consumption of naturally-grown foods like mushrooms decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.

Cancer: Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.4 Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2 The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber. The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Heart health: The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases. Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%.3

Immunity: Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.3

Weight management and satiety: Dietary fiber plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake.



consume   مصرف کردن

mushrooms   قارچ

fruits   میوه ها

vegetables   سبزیجات

Countless   بیشمار

consumption   مصرف

decrease   کاهش دادن

obesity   چاقی

mortality   مرگ ومیر

cancer   سرطان

contain   شامل بودن

capacity   ظرفیت

mineral   ماده معدنی

liver   کبد

detoxify   سم زدایی

cancer-causing compounds   ترکیبات سرطان زا

inflammation   التهاب

tumor   تومور

diabetics   بیماران دیابتی

grilled   کبابی

stir-fried   سرخ شدن سریع با خرارت بالا

cardiovascular   قلبی و عروقی

regulate   منظم کردن

blood pressure   فشار خون

improve   بهبود بخشیدن

immune response پاسخ ایمنی

infection   عفونت

stimulate   تحریک کردن

production تولید

satiety   احساس سیری

bulking agent   عامل حجیم کننده

digestive system   دستگاه گوارش

appetite   اشتها

calorie intake   مصرف کالری



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