How much mushroom is good for health?

Nutrients found in mushrooms

Mushrooms contain selenium and ergothioneine, which are powerful antioxidants. They also contain B vitamins and copper, all of which support the development of red blood cells.

In addition, mushrooms contain many minerals such as potassium, copper, iron, and phosphorus, which are not often found in plant-based foods.

Benefits of eating mushrooms

Besides making meals more delicious, mushrooms also have health benefits. Here are some of the advantages that mushrooms offer:

Cancer

Antioxidants found in mushrooms, such as selenium and choline, help prevent many types of cancer, including prostate, colorectal, 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, compounds that create the delicious umami (or MSG) flavor without affecting blood pressure or the risk of heart disease.

Brain health

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

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

Diabetes

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

Bone health

Mushrooms help support the strengthening of your bones. This is because mushrooms grown outdoors, exposed to UV rays (as opposed to mushrooms grown in the dark), are a source of vitamin D.

Mushrooms labeled with UVB have directly converted a compound called ergosterol into vitamin D. This means that by eating just 3 grams of mushrooms exposed to UVB rays, you've met your daily vitamin D needs and contributed to stronger bones.

Enhance memory and reverse the aging process.

Mushrooms may boost your memory. Researchers at the National University of Singapore found that eating two 3/4-cup servings of cooked mushrooms per week may reduce the risk of mild cognitive decline.

Another study also showed that mushrooms contain extremely 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.

Improves mood and increases energy.

Researchers at Pennsylvania State University conducted some in-depth investigations 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, as this may help reduce anxiety.

Mushrooms can help provide you with energy. They supply riboflavin [B2], folate [B9], thiamine [B1], pantothenic acid [B5], and niacin [B3]. This helps the body utilize energy from the food we consume and create red blood cells that carry oxygen throughout the body.

Useful for pregnant women

Additionally, mushrooms are considered a beneficial food during pregnancy. Many people supplement with folic acid or folate during pregnancy to boost 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 should consume around 600 mcg.

How many mushrooms should you consume per day?

The recommended daily intake of mushrooms is at least two medium-sized mushrooms, equivalent to 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 meals, eating too many mushrooms can easily cause various side effects such as digestive 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 can take up to 5 hours for the stomach to digest them. Sometimes, eating too many mushrooms can lead to headaches, sweating, chills, irregular heartbeat, confusion, hallucinations, seizures, and excessive salivation. Furthermore, not knowing how to distinguish between different types of mushrooms can also be dangerous to health.

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