Mushrooms are widely known for the health benefits they offer. Low in calories and packed with essential vitamins and minerals, mushrooms make for an excellent addition to the diet.
A study has explored another key benefit of mushrooms. Researchers at Penn State Centre for Plant and Mushroom Products for Health in the US have found that eating just five small mushrooms a day could help combat a range of diseases, including heart disease, cancer and dementia.
“What we found is that, without a doubt, mushrooms are highest dietary source of two antioxidants– ergothioneine and glutathione– taken together, and that some types are really packed with both of them,” said Robert Beelman, director at the Penn State Centre for Plant and Mushroom Products for Health in the US.
The findings of the study have been published in the journal Food Chemistry.
How to easily incorporate 5 mushrooms in a diet?
5 mushrooms can weigh only a few miligrams. Incorporating mushrooms into an Indian diet is simple and flavorful. Start your day with diced button mushrooms added to a masala omelette or a vegetable upma for a hearty breakfast.
For lunch, include shiitake mushrooms in dals or curries like mushroom masala or korma, pairing well with rice or rotis. Cremini mushrooms can be sautéed with spices and added to biryani or pulao for a rich taste.
Portobello mushrooms work great as fillings for wraps or tandoori-style starters. Finally, oyster mushrooms can be stir-fried with Indian spices or tossed in salads, making them a quick and healthy side dish.
For the study, the researchers looked at 13 different species of mushrooms and found that porcini species contained the highest amounts of the two compounds.
Mushrooms offer numerous health benefits, making them a valuable addition to your diet. They are rich in antioxidants like selenium and ergothioneine, which combat oxidative stress and support immune health. Their anti-inflammatory properties may reduce the risk of chronic diseases.
Nutrient-dense yet low in calories, mushrooms are an excellent source of vitamins like B-complex, D, and minerals such as potassium, promoting brain and bone health. Their high fiber content aids digestion and supports gut health.
Mushrooms also contain bioactive compounds like beta-glucans that may help regulate cholesterol and blood sugar levels, contributing to heart health and reducing the risk of diabetes.
