How much mushroom is good for health?

Nutrients in mushrooms

Mushrooms contain selenium and ergothioneine, which are powerful antioxidants. They also contain B vitamins and copper, all of which aid in red blood cell development.

Additionally, mushrooms are rich in minerals such as potassium, copper, iron and phosphorus, which are not commonly found in plant-based foods.

Benefits of eating mushrooms

In addition to making meals more delicious, mushrooms also have health benefits. Here are some of the benefits that mushrooms bring:

Cancer

Antioxidants found in mushrooms such as selenium or choline help prevent many types of cancer such as prostate, colon and breast cancer.

Some studies suggest that selenium helps prevent cancer, but a 2017 review found no evidence to support this.

Mushrooms also contain small amounts of vitamin D, which helps prevent or treat certain types of cancer.

Cardiovascular health

Mushrooms contain glutamate ribonucleotides, which are compounds that create a delicious umami (or monosodium glutamate) taste without affecting blood pressure or heart disease risk.

Brain health

Mushrooms may protect your brain as you age. One study found that certain foods rich in polyphenols (including mushrooms, as well as coffee, cocoa, and red wine) may protect against cognitive decline in older adults.

Researchers at Pennsylvania State (USA) also found that the antioxidants ergothioneine and glutathione help prevent Parkinson's and Alzheimer's disease. Therefore, they recommend eating at least five button mushrooms a day to reduce the risk of neurological diseases in the future.

Diabetes

Fiber helps control a number of health conditions, including type 2 diabetes. Research shows that people who eat more fiber have a lower risk of developing type 2 diabetes. For people who already have diabetes, fiber can help lower blood sugar levels. The Dietary Guidelines for Americans 2020-2025 recommend that adults consume about 20-30 grams of fiber per day, depending on gender and age.

Bone health

Mushrooms help strengthen your bones. Because mushrooms grown outdoors with UV light (as opposed to mushrooms grown in the dark) are a source of vitamin D.

UVB-labeled mushrooms directly convert a compound called ergosterol into vitamin D. This means that eating just 3 grams of mushrooms exposed to UVB rays can help meet your daily vitamin D needs and help strengthen your bones.

Enhance memory and reverse aging

Mushrooms may boost your memory. Researchers at the National University of Singapore found that eating two and a half cups of cooked mushrooms a week may reduce the risk of mild cognitive impairment.

Another study also found that mushrooms contain super high concentrations of two antioxidants, ergothioneine and glutathione. When these antioxidants are present together, they work to protect the body from physiological stress that causes visible signs of aging.

Improved mood and more energy

Penn State researchers conducted some further research in 2021 and found that in a sample of nearly 25,000 people, those who regularly ate mushrooms had a lower risk of depression. They recommend eating button mushrooms, which contain potassium, which can help reduce anxiety.

Mushrooms will help give you energy. Mushrooms provide riboflavin [B2], folate [B9], thiamine [B1], pantothenic acid [B5], and niacin [B3]. These help the body use energy from the food we eat and make red blood cells that carry oxygen throughout the body.

Useful for pregnant women

Additionally, mushrooms are considered a beneficial food during pregnancy. Many people take folic acid or folate supplements during pregnancy to promote fetal health, but mushrooms can also provide folate.

One cup of sliced ​​raw mushrooms contains 11.9 micrograms (mcg) of folate. Current guidelines recommend that adults consume 400 mcg of folate per day. Pregnant women need about 600 mcg.

How much mushrooms should you consume per day?

The recommended daily intake of mushrooms is at least two medium mushrooms, which is about 18 grams. A typical serving is one cup of chopped mushrooms.

What happens if you eat too many mushrooms?

Although mushrooms are a healthy addition to your daily diet, eating too many mushrooms can easily cause many side effects such as gastrointestinal problems, nausea, vomiting, diarrhea, bloating, and stomach pain.

Mushrooms can be difficult to digest because they contain carbohydrates such as chitin, mannitol, and trehalose. Therefore, it takes the stomach up to 5 hours to digest mushrooms. Sometimes, eating too many mushrooms can lead to headaches, sweating, chills, irregular heartbeat, confusion, delusions, seizures, and excessive salivation. In addition, not knowing how to distinguish between different types of mushrooms can be dangerous to your health.

Source: https://kinhtedothi.vn/nen-an-bao-nhieu-nam-se-tot-cho-suc-khoe.html