Mushrooms are widely known for the health benefits they offer. Low in calories and full of essential vitamins and minerals, mushrooms make an excellent addition to the diet.
A study has explored another important benefit of mushrooms. Researchers at the Penn State Center for Plant and Mushroom Products for Health in the US have found that eating just five small mushrooms a day can help fight many diseases, including heart disease, cancer and dementia.
“What we found is that, without a doubt, mushrooms are the highest dietary source of two antioxidants — ergothioneine and glutathione — taken together, and that some varieties actually are full of both,” said Penn director Robert Bellman. State Center for Plant and Mushroom Products for Health.
The results of this research have been published in the journal Food Chemistry.
How to easily add 5 mushrooms to the diet?
5 Mushrooms may weigh only a few milligrams. Adding mushrooms to the Indian diet is easy and tasty. Start your day with button mushrooms tossed in a masala omelette or vegetable upama for a hearty breakfast.
For lunch, add shiitake mushrooms to dal or curries such as mushroom masala or korma, paired well with rice or rotis. Cremini mushrooms can be sauteed with spices and added to biryani or pulao for a rich flavor.
Portobello mushrooms work great as a filling for wraps or tandoori-style starters. Finally, oyster mushrooms can be sautéed with Indian spices or tossed into salads, making them a quick and healthy side dish.
For the study, the researchers looked at 13 different mushroom species and found that porcini species had the highest concentrations of two compounds.
Mushrooms offer many health benefits, making them a valuable addition to your diet. They are rich in antioxidants like selenium and ergothioneine, which fight oxidative stress and support immune health. Their anti-inflammatory properties can reduce the risk of chronic diseases.
Rich in nutrients but low in calories, mushrooms are an excellent source of vitamins B complex, D, and minerals like potassium, promoting brain and bone health. Their high fiber content aids in digestion and supports intestinal health.
Mushrooms also contain bioactive compounds such as beta-glucan that can help control cholesterol and blood sugar levels, support heart health and reduce the risk of diabetes.