Make room for the mushroom

You could be missing out on masses of health benefits if you don’t include fungi in your diet, says

From porcini and portobello to button and chestnut, mushrooms are a low-calorie but satisfying source of fibre, protein and vitamins. And research has shown that mycophiles – people who love mushrooms – have a lower risk of all sorts of ailments too.

Keep depression at bay

A recent study published in the Journal of Affective Disorders shows that munching on mushrooms may have a positive effect on mood.

Researchers analysed the diets and mental health of 24,000 adults and discovered those who ate mushrooms were less likely to suffer from depression.

Mushrooms contain a particular antioxidant that may protect against cell and tissue damage in the body.

Previous research has indicated that antioxidants help prevent several mental illnesses, such as bipolar disorder and depression.

Cut cancer risk

People who eat just 18g of mushrooms daily (that’s as little as one medium button mushroom) have a 45 per cent lower risk of cancer compared to those who don’t eat any, researchers from Penn State College of Medicine in the US found.

They analysed 17 cancer studies published between 1966 to 2020 and believe the anti-inflammatory properties may be what affords fungi such a protective effect.

Keep your mind sharp

A study in Singapore found that people over 60 who ate more than two portions of mushrooms weekly – about half a plate – could cut their risk of having mild cognitive impairment (MCI) by 50 per cent.

People with MCI have more problems with memory and thinking than would normally be expected as a result of ageing and are also more likely to go on to develop dementia. Mushrooms contain the antioxidant ergothioneine (ET) and an earlier study by the same team found that blood plasma levels of ET were lower in people with MCI than others their age. So a deficiency in this antioxidant may be a risk factor for neurodegeneration.

Boost immunity

A mushroom a day could help keep the doctor away, according to research by the University of Florida.

In the study, people who ate a daily, dried and cooked shiitake mushroom for four weeks saw an improvement in the function of their killer T-cells – the cells that search for and destroy infections in the body.

Provide as much vitamin D as supplements

In the UK, it’s advised we should all take a daily vitamin D supplement during the autumn and winter months, when we can’t absorb enough from sunlight.

But Boston University Medical Centre researchers discovered that eating mushrooms containing Vitamin D2 can be just as effective.

You should look out for mushrooms that say they have been grown under UV light, which enriches their vitamin D content.

Or boost the amount of the vitamin in any mushrooms by placing them upside down, with the gills facing upwards, on your windowsill for a couple of hours.

Reduce BMI, belly fat and blood pressure

Swap meat for mushrooms. In one year-long American study, researchers from Johns Hopkins University recruited obese adults and asked some to replace red meat in their diet with mushrooms.

Those on the mushroom diet lost more weight and belly fat, achieved a lower body mass index and had lower blood pressure compared to participants eating meat.

Try grilling a big portobello mushroom and use it like a beef burger, or finely chop mushrooms and use them instead of minced beef.

Boost gut health

Studies have shown mushrooms act as prebiotics, feeding our gut’s good bacteria which can keep its ‘bad’ bacteria in check.

A healthy balance of good bacteria helps fight illness, disease and inflammation all over the body.