Health benefits of mushrooms: 6 reasons why you must include this nutritional powerhouse in your daily diet

Health benefits of mushrooms: Studies have shown that a diet high in potassium can lower the risk of stroke and heart disease. Mushrooms contain potassium, which helps regulate blood pressure and balance fluids in the body (Image: Canva)

Mushrooms are low in calories and fat, but packed with essential nutrients. They are rich in B vitamins like riboflavin and niacin, which support energy metabolism and skin health. Mushrooms also provide minerals such as selenium, an antioxidant, and potassium, which helps regulate blood pressure. Additionally, their fibre content promotes digestive health and aids in feeling full.

Here are the health benefits of mushrooms:

Heart health: Mushrooms contain potassium, which helps regulate blood pressure and balance fluids in the body. Studies have shown that a diet high in potassium can lower the risk of stroke and heart disease. Additionally, the fibre in mushrooms can help lower LDL cholesterol levels and promote cardiovascular health.

Immunity: The beta-glucans and other polysaccharides found in mushrooms enhance immune response by activating immune cells like macrophages and natural killer cells. Research indicates that mushrooms can boost the body’s defense mechanisms, thus reducing the incidence of infections.

Antioxidant: Mushrooms are rich in antioxidants, particularly ergothioneine and selenium. These compounds help neutralise free radicals, which can damage cells and lead to chronic diseases. Additionally, antioxidants from mushrooms may help reduce inflammation and the risk of conditions like heart disease and cancer.

Cancer prevention: Certain mushrooms, such as shiitake and maitake, contain compounds that have been shown to inhibit tumor growth and support apoptosis (programmed cell death) in cancer cells. Studies suggest that the polysaccharides in mushrooms may enhance the immune system's ability to fight cancerous cells.

Cognitive health: Mushrooms, especially varieties like lion's mane, have been studied for their neuroprotective effects. They contain compounds that may stimulate the production of nerve growth factor (NGF), which is essential for the survival and maintenance of neurons. Research suggests these properties may help protect against neurodegenerative diseases, improving cognitive function.

Weight control: Due to their low caloric content and high fibre levels, mushrooms can be a beneficial addition to weight management diets. Fibre promotes satiety, reducing hunger and calorie intake. Including high-fibre foods, like mushrooms, can aid in weight loss and maintenance.