Posted on 05/03/2021 5:30:56 PM PDT by nickcarraway
Key Takeaways Cancer is one of the leading causes of death in the United States. In addition to evidence that eating vegetables may reduce cancer risk in some cases, a new study highlights that mushrooms, in particular, reduce cancer risk by 45%. Mushrooms are one of the few foods that naturally contain vitamin D—a factor that could influence its anti-cancer benefits. Approximately 39.5% of people will be diagnosed with cancer at some point in their lifetimes.1 Some risk factors, like genetics, are not in a person's control, but diet and lifestyle choices are considered modifiable risk factors.
For example, research has shown that a very low intake of vegetables is linked to an increased risk of developing certain cancers.2 According to a new study, you might be able to reduce your risk of getting some cancers by eating more of one particularly powerful veggie.3
Mushroom Nutrition Facts and Health Benefits The Study Past research has shown that mushrooms have anti-cholesterol and anti-allergic benefits.4 In a new study published in Advances in Nutrition, researchers looked at whether eating mushrooms is linked to reduced cancer risk.
After evaluating the results of 17 studies through a meta-analysis and systematic review of over 19,000 adults, the researchers found that:
Higher mushroom consumption was associated with a lower risk of total cancer. When evaluating specific cancers, the strongest relationship between mushroom intake and cancer risk reduction was with breast cancer.
The benefit was seen regardless of the variety of mushrooms people ate, but the amount that people consumed seemed to make a difference. People who ate 18 grams of mushrooms (about 1/8 to 1/4 cup) every day had a 45% lower risk of developing cancer compared to people who did not eat mushrooms.3
Can Mushrooms Lower Cancer Risk? Lisa R. Young PhD, RDN, a registered dietitian, adjunct professor, and the author of Finally Full, Finally Thin, tells Verywell that she was not surprised by the study's results because “there has been emerging research and discussion about the association between a higher mushroom consumption and a lower risk of cancer.”
A meta-analysis published in 2020 showed similar findings. The researchers looked at 18 studies with over 20,000 subjects and found that along with a reduced risk of developing cancer, a 10-gram-per-day increase in mushroom intake was associated with a 17% lower risk of cancer.5
Study Limitations The new meta-analysis did have some limitations, including the inclusion of many case-controlled (retrospective) studies, which depend on people being able to recall the details of their mushroom consumption. Leaning on self-dietary recalls can, at times, be unreliable.6
Nutritional Benefits of Mushrooms Most people would picture Instagram-worthy produce picks and trendy powders when they hear "superfood," but the humble mushroom offers many hard-to-beat health benefits.
Explore the Health Benefits of Mushrooms “Mushrooms are rich in vitamins, minerals, and antioxidants,” Young says. "They are also very high in the amino acid ergothioneine, which is a potent antioxidant and can help fight free radicals and reduce inflammation.”
Selenium Mushrooms are also a natural source of the mineral selenium. Nichole Andrews, Oncology Dietitian, and the owner of Nutrition with Nichole, LLC tells Verywell that selenium is an “antioxidant that has been researched to possibly play a role in reducing [the] risk of cancer and other chronic diseases."
B Vitamins Andrews says that “mushrooms are rich in the B vitamins riboflavin, niacin, and pantothenic acid—a combination that helps protect heart health." Riboflavin also supports red blood cell health and that niacin is good for the digestive system and for maintaining healthy skin.
Potassium The potassium that mushrooms contain is extremely important for heart, muscle, and nerve function. There’s about as much potassium in 2/3 cup of cooked Portobello mushroom as there is in a medium-sized banana.
How Adding Mushrooms to Your Diet Can Lower Cholesterol Levels Vitamin D Research has linked vitamin D deficiency to many health conditions, like diabetes, cardiovascular disease, inflammatory bowel disease, and some cancers.7 Adding more vitamin D-rich foods to your diet can give low levels a boost.
Similar to humans, mushrooms naturally produce vitamin D after they are exposed to sunlight or a sunlamp. Mushrooms’ plant sterol, ergosterol, converts to vitamin D when it's exposed to light. Even though mushrooms already contain some vitamin D, growers can expose the plants to ultraviolet light to increase their levels of the key nutrient.
Can Vitamin D Prevent COVID? How to Add More Mushrooms to Your Diet As long as the mushroom you choose is safe for human consumption, the sky is the limit when it comes to the many ways to enjoy them. That said, research has shown that certain preparation methods might affect the veggie's nutritional benefits.
A 2016 study found that the phenolic (antioxidant) content of a mushroom did not change when it was fried or microwaved, but that drying the veggie resulted in a significant increase in its phenolic contents.8
Mushrooms are a tasty and easy addition to salads, soups, and sandwiches. One clever food hack to use when you are preparing a meat-based meal is to make a blended burger or sauce with ½ ground beef and ½ chopped mushrooms.
Supplements
If you're exploring mushroom supplements and powders, know that these items are not regulated by the Food and Drug Administration (FDA) like mushrooms in food-form are. While they may offer some benefit, these items should be only be used under your health care provider’s guidance.
Morel sammich with mayo
Only way to fly
Roast Beast? Where do you live? Whoville?
Some can lower the risk by 100%!
Do you like stuffed mushrooms? My wife and I will always order those as an appetizer.
We call it roast beast, too. Just to be silly, I guess.
Quite a few eastern Europeans live(ed) in our neighborhood. Went out mushrooming in the fall. My dad also knew which ones were safe. Can’t say I enjoyed them as a kid, but my adult tastebuds love them.
Looks like I finally have good reason to buckle down and attempt a beef wellington.
I agree with your inclinations. Top left one has the nickname of deaths head I believe...
Love this!
I wanted to start some Shiitake mushrooms this year but didn’t. Next year for sure. Grew some a few years back.
Gotta build a spot with fence around it to keep the goats away, not that they’d eat them but they would knock the mushroom logs over, jump on them etc.
Good. I love mushrooms any way I can get ‘em. Today, had them stir fried with lots of other veggies. Mmmmm.
Deer hunting one year I came upon a moss covered bowl shaped hollow, 100’ across, in the forest. It was full of chanterelle mushrooms. It was surreal looking, like a pixie land. I filled my back pack.
Went back a couple years later and the timber company had gated it and a sign also said no mushroom harvesting.
There is a part in the first book of the trilogy by Tolkien where in Beorn house they all sit down to a freshly made feast of mushrooms.
http://wonderlandrecipes.com/2018/05/17/short-cut-mushrooms-quick-easy-pan-roasted-mushrooms/
That was my first thought.
Who knew?
Take a walk and get a little sunshine and exercise at the same time. And don’t wear a damn mask either.
Some health nuts on the left buy gigantic bags of mushrooms and eat them instead of meat. Likely they are partly being promoted to try to get us off any too much beef.
I’m sure they are very good for people, but skeptical that it appears they can be a meat substitute.
My wife makes awesome stuffed mushrooms...
Avoid the ones called “Death Cap”, “Destroying Angel” or with the word “Deadly” in its name.
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