Either you love them, or you loathe them, mushrooms can be a very polarizing meal. If you fall into the latter category, however, it may be time to introduce yourself to these nutrient-dense superfoods.
According to an analysis that was published in the journal Advances in Nutrition, eating two medium-sized mushrooms per day can reduce the risk of cancer by 45% (1).
Because mushrooms have numerous nutritional and general health benefits, researchers from Pennsylvania State University performed a systematic review and meta-analysis of 17 cancer studies to better understand the relationship between eating mushrooms and the risk of cancer.
Following an examination of the data, they concluded that a larger intake of mushrooms was, in fact, linked to a lower overall risk of cancer, with breast cancer showing special promise.
The Beneficial Properties of Mushrooms
“Edible mushrooms are…rich in bioactive compounds, including phytochemicals (alkaloids, phenolic acids, flavonoids, carotenoids), fiber, polysaccharides, selenium, vitamins (e.g., niacin, thiamin, riboflavin, ascorbic acid, and vitamins B and D), and the crucial antioxidants ergothioneine and glutathione, which may play a significant role in the prevention of cancer,” according to the research.
To put it succinctly, they are loaded with healthful nutrients. Mushrooms possess antibacterial, antiviral, and anticancer effects due to their bioactive components (2). They have also been demonstrated to shield the liver and cardiovascular system (3,4). Overall, mushrooms shield the body from illness by serving as immune system sentries (5).
How They Impact the Risk of Cancer
Although the precise protective mechanism is unknown, scientists believe that the antioxidants found in mushrooms, specifically ergothioneine, may be involved. Restoring antioxidants to the body may help lower the risk of cancer and oxidative stress.
Even though shiitake, oyster, maitake, and king oyster mushrooms have the highest concentration of ergothioneine, the study also shows that portobello, white button, and cremini mushrooms have lower cancer risks.
Don’t worry if you don’t like the taste or texture of mushrooms! Results indicate that a 45% reduction in risk can be achieved with as little as ⅛ to ¼ cup per day. Thus, begin by subtly including the vegetable in your preferred recipes: They’re a common plant-based substitute for meat, so you might miss them.
You might even develop a craving for that distinct umami flavor after consuming enough mushroom-based cooking.
There is encouraging evidence linking the consumption of mushrooms to a lower risk of cancer. It’s important to remember, though, that eating two a day won’t automatically prevent cancer. Even if cancer runs in your family, it’s still crucial to lead a balanced, healthy lifestyle and see your doctor on a regular basis.
Related Post: Lion’s Mane Mushrooms & Their Incredible Wellness Benefits
![Eating Mushrooms Daily May Reduce Cancer Risk](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/05/Eating-Mushrooms-Daily-May-Reduce-Cancer-Risk-pin-1.png?resize=683%2C1024&quality=80&ssl=1)
To Wrap Things Up
Adding mushrooms into your diet can be a simple yet powerful step towards better health. With their rich array of bioactive compounds and significant potential to reduce cancer risk, these nutrient-dense superfoods deserve a place on your plate.
Whether you enjoy their unique umami flavor or prefer to sneak them into your meals, the benefits are clear. While mushrooms can play a role in cancer prevention, maintaining a balanced lifestyle and regular medical check-ups are essential. Start exploring the world of mushrooms today and give your health a tasty boost!
Sources |
- Home Page: Advances in Nutrition
- The Pharmacological Potential of Mushrooms – PMC (nih.gov)
- Hepatoprotective Effects of Mushrooms – PMC (nih.gov)
- Edible mushrooms: role in the prevention of cardiovascular diseases – PubMed (nih.gov)
- Mushroom-Derived Bioactive Molecules as Immunotherapeutic Agents: A Review – PMC (nih.gov)
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