If you are looking for a food that boosts your immune system, improves your mood, lowers inflammation, supports heart health and helps to regulate blood sugar, you may want to add mushrooms to your diet.
There are many edible mushrooms in addition to the common white button mushrooms. These include Cremini, Portobello, Shitake, Oyster, Porcini, Enoki, Morel, Chanterelle and Maitake. Although white button mushrooms contain many of the benefits of these other mushroom species, these other mushrooms contain higher levels of health-promoting compounds.
Mushrooms are a good source of soluble fiber, which is the type of fiber that has the most beneficial effects on health. Soluble fiber dissolves in water and forms a gel-like substance in the intestines. The most abundant soluble fiber in mushrooms are beta-glucans. Beta-glucans have been shown to have a number of health benefits that include:
Immune system modulation: Beta-glucans can help to boost the immune system by stimulating the production of white blood cells. This can help to protect the body against infection as well as reducing inflammation in the body.
Anti-cancer properties: Beta-glucans have been shown to have anti-cancer properties. They can help to inhibit the growth of cancer cells and promote the death of cancer cells.
Blood sugar regulation: Beta-glucans can help to regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. This can be helpful for people with diabetes or prediabetes.
Heart health: Beta-glucans can help to lower cholesterol levels and reduce inflammation in the blood vessels. This can help to protect against heart disease.
Gut health: Beta-glucans can help to promote the growth of beneficial bacteria in the gut. This can help to improve gut health and overall health.Mushrooms contain prebiotics, which are food for the beneficial bacteria in the gut.
And they boost energy levels.
To get the most benefits from the beta-glucans available in mushrooms, it is important to cook mushrooms before eating them. This will help to break down the beta-glucans and make them more bioavailable.
Here is a simple delicious recipe:
Sautéed Shiitake Mushrooms with Garlic
Ingredients:
1 pound shiitake mushrooms, stems removed and sliced
2 tablespoons olive oil
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
Directions:
Heat oil in pan.
Add garlic until golden.
Add mushrooms, sprinkle with salt to draw out the flavor and saute until lightly browned.
Season with freshly ground black pepper.
Serve alone, or add on top of any dish.
Medicinal Mushrooms There are also mushrooms that are not used in culinary dishes, because they are too fibrous, or lack appealing flavor, but still provide many health benefits when used in the form of powders or teas. These mushroom species to as “medicinal mushrooms” but typically include Shitake mushrooms as well. Below you will find a list of these mushrooms and their benefits. Reishi: Boosts the immune system, lowers cholesterol levels, and reduces inflammation. May also help to improve cognitive function and protect against cancer. Shitake: Boosts the immune system, lowers cholesterol levels, and may help to protect against cancer. Lion's Mane: Improves cognitive function, may help to protect against Alzheimer's disease and Parkinson's disease. Chaga: Boosts the immune system, lowers blood sugar levels, and may help to protect against cancer. Cordyceps: Improves athletic performance, boosts the immune system, and may help to protect against cancer. Maitake: Boosts the immune system, lowers cholesterol levels, and may help to protect against cancer. These mushrooms can typically be found in capsule or powder form at your local natural foods market.
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