Mushrooms have hidden powers. They are packed with protein, vitamins, minerals and antioxidants
while the caloric value is low, ideal for healthy low-fat, nutrient-dense eating.
The real power of mushrooms lies in cancer prevention. Their antioxidant potential to reduce
cancer risk is one of the highest among other vegetables and their hormone-regulating
properties are on the top of the list to fight breast cancer.
When you eat mushrooms you can enjoy texture similar to meat that other vegetable cannot
match and their rich ‘uami’ taste allows you to add savory flavour to meals without adding salt.
In this article, learn more about the healing properties of mushrooms and what’s the best way to include them into your diet so you get the most of their powers. You will also find out why you shouldn’t eat them raw!
Mushrooms are the top five vegetable with the highest concentration of antioxidant to fight cancer.
The power of mushrooms
Mushrooms have a very high nutritional value containing protein, several vitamins B and vitamin D, minerals, and antioxidants while they are low in fat, sodium and kilojoules.(2) This makes them a perfect addition to healthy cooking.
Mushrooms are also one of the most powerful foods for cancer prevention. According to studies, higher mushroom consumption is associated with a lower risk of developing cancer.
For example, several studies have shown that eating 10 grams of mushrooms daily is associated with 20 percent reduction of developing breast cancer. Another studies in Japan showed that Japanese mushroom farmers who also eat mushrooms regularly had a reducing risk to die from cancer at 40 percent below the rest of the population (1).
So what’s the mushroom magic and how to benefit from it in disease prevention?
How mushroom fight disease?
Protective antioxidant power
Mushrooms contain a wide range of antioxidants that help neutralize free radicals, prevent DNA damage and reduce inflammation (2).
In a study comparing 30 common vegetables, mushrooms were placed in the top five vegetables with the highest antioxidant capacity (3).
In particular, mushrooms are the highest dietary source of a unique sulfur-containing antioxidant called ergothioneine (ET) (1,5,6). ET is a potent antioxidant that can get inside the microscopic structures within your cells and protect these vulnerable cells against DNA damage and prevent their death. ET cannot be made by your body – This is why it’s very important to obtain it from food.
Immune-boosting power
Mushrooms also contain a variety of powerful phytochemicals. These include anti-cancer compounds called polysaccharides, also known as beta-glucans. Beta-glucans are biological response modifiers which means that they can stimulate the activity of the immune system and help your body increase the number of white cells and the activity of white cells to protect you against developing disease. In cancer prevention, this activity increases the chances to stop tumor growth in their beginnings (1,5,6).
Some mushrooms e.g. oyster mushroom and white mushrooms also contain molecules that directly attack the cancer cells and force them to die by apoptosis (cell suicide), significantly slowing down cancer growth (1).
Estrogen blocker
Mushrooms are powerful food that fights hormone-related cancers. Most breast cancers are hormone-dependent, which means they need estrogen to grow. Mushrooms work on a deeper level where they suppress the activity of aromatase, the enzyme that plays a key role in the production of estrogen in the body (1,5,6).
According to statistics, the breast cancer diagnosis in American women is six times higher than in Asia where the consumption of mushrooms is significantly higher compared to America (1).
What are mushrooms?
Mushrooms are scientifically classified as edible fungus. Because they have no leaves, roots or seeds and don’t need light to grow, they are not a true vegetable. However, they are considered a vegetable for nutrition.
There are more than 500 edible mushrooms that are beneficial for your health. Each kind has varying compositions and its unique phytochemicals with the ability to fight disease. The good news is that you don’t have to shop for any fancy mushrooms to benefit. Whether you choose chestnut, white, portobellos or Asian, eating mushrooms helps to reduce your risk of developing cancer and improve your health.
Some other mushrooms with properties for cancer prevention include: turkey tail, maitake, oyster mushroom, shitake mushroom, reishi and chaga mushroom.
How to optimise their power?
Mushrooms shouldn’t be eaten raw. They contain a toxin called agaritine that can cause poisoning symptoms such as nausea, vomiting, cramps, and diarrhea (5).
This is why it’s best to cook mushrooms before their consumption. It only takes a very short time to make them safe – Only 30 seconds of cooking destroys the toxin completely.
Freezing also destroys the enzyme, but drying them does not. When you add dried mushrooms to your meals, always make sure to cook them.
The good news is that the sulfur-containing antioxidant (ergothioneine) is heat stable so it won’t be destroyed during your cooking (5).
Eating tips and cooking hacks
Mushrooms can be enjoyed in many different ways. You can put them in your soups, use them as the base for your meals, sneak them into your stews, or grill them or braise them as you would with meat. Did you know that you can also drink them?
Meat Replacement
If you are looking for ways how to reduce the amount of meat in your diet, mushrooms can help in this transition.
Just pan-fry a cup of mushrooms with some garlic and herbs and enjoy them with your side dish such as mash potato, quinoa, potato wedges, rice and salad.
You can also try something more fancy like stuffed mushrooms that can be grilled or baked in the oven. Mushroom risotto is another example that makes a great meat-free meal on its own.
If you like to make stir-fries, mushrooms can be the hero ingredient, replacing chicken or beef strips.
You can also make some very tasty mushroom patties as a meat-free version for a burger.
Hidden Power
When you make a stew or pasta sauce, don’t hold back. Always add a cup of mushrooms – they will add a lot of flavour to your meal. The best is to chop them really fine in the food processor so they add flavour but go unnoticed for the rest of your family.
Try this Meat-free Bolognese sauce to get started.
Mushroom Drink
You can take your mushroom consumption to the next level with mushroom powder extract. There are many different types on the market with different properties beneficial for your health. You can check some of them here.
For example, Chaga Powder is a very tasty mushroom powder that is an ideal coffee alternative. It comes in convenient sachets that you can take with you to your work – just add a sachet’s content into hot water, add a dash of plant milk, honey and enjoy immediately.
References
- Richard Beliveau, Denis Gingras, Foods to fight cancer second edition, 2017, London, UK
- Australian Mushrooms, 2021, https://australianmushrooms.com.au/health/
- Pellegrini N, et al. Total antioxidant capacity of plant foods, beverages and oils consumed in Italy assessed by three different in vitro assays. J Nutrition 2003; 133: 2812-2819 https://academic.oup.com/jn/article/133/9/2812/4688193
- Kalaras MD et al Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chem. 2017 Oct 15;233:429-433. doi: 10.1016/j.foodchem.2017.04.109. https://www.ncbi.nlm.nih.gov/pubmed/28530594
- Michael Greger M.D., How not to die, 2015, London, UK.
- Chris Wark, Chris Beat Cancer, 2018, Hay House, USA
