Due to the high volume of vitamins and minerals, this product can reduce the risk of heart and blood vessel diseases. Specialists have discovered an unexpected way to fight cholesterol on any table. A review published in the journal Critical Reviews in Food Science and Nutrition summarized studies on humans and the impact of whole mushroom consumption on markers of cardiovascular ailments and the defense system. Mushrooms are low in calories and rich in fiber, potassium, selenium, B vitamins, beta-glucan, chitin, and L-ergothioneine. Mushrooms exposed to ultraviolet light contain vitamin D2 (ergocalciferol). The work examined 22 studies—16 experimental and 6 observational. All assessed mushroom intake either as “freely chosen food” (where subjects included mushrooms in their usual diet, which could be anything) or as part of a healthy diet with minimally processed, vegetable-rich foods. The clinical trials were small and short-term. Can meat be replaced with mushroom products and what are their benefits? Experimental portions ranged from 13 to 300 (about 12 button mushrooms) grams per day (fresh weight) and significantly exceeded the average consumption level, which is about 1.4–1.6 kg per year. Specialists evaluated fat profile indicators, fasting glucose, insulin, systolic and diastolic blood pressure, C-reactive protein (CRP, an indicator of inflammation), and salivary secretory immunoglobulin A (sIgA, an indicator of defense). When following a freely chosen diet, consistent mushroom consumption steadily reduced fat profile indicators and C-reactive protein. When mushrooms were consumed as part of an overall healthy diet, a reduction in fasting glucose levels was observed in the single available study. Preliminary data also suggest a possible reduction in blood pressure, although the results remain initial. Several studies revealed an increase in sIgA levels in saliva after regular mushroom intake. Analyzing overall inflammation, most studies showed no significant changes in CRP levels with a freely chosen diet; variations in mushroom types, dosage, and study duration likely caused this variability. It is recommended to include mushrooms in the diet slowly but consistently. Add 75–100 grams daily, sliced, to your regular dishes or partially replace meat with them. Combining mushrooms with legumes and grains can increase fiber and mineral content. Previously, an international study investigated the link between ultra-processed food consumption and brain structure. The findings showed that such foods alter brain regions associated with eating behavior. They initiate a cycle of overeating, thereby creating a vicious circle: the more a person eats, the more they crave.
About the Author
