Munching on just five small mushrooms a day could be the secret to dodging health bullet risks like heart disease, cancer, and dementia, new research suggests. Esteemed for their richness in two key antioxidants that fight ageing and bolster brain health, scientists have drawn links between mushroom consumption and lower incidences of Alzheimer’s disease in countries like France and Italy, compared to nations like the US where intake is less.
The critical difference? A mere 3 milligrams daily, easily met by consuming five button mushrooms. This revelation follows hot on the heels of findings from another American study which highlights mushrooms as a potent ally against obesity.
In trials, subjects felt more sated after a mushroom-based meal than they did with bacon or sausages, even when caloric content was kept constant. To start the day right, the researchers suggest mushrooms on toast or tucked into an omelette.
Particularly, the sought-after porcini, a wild type, boasts high levels of ergothioneine and glutathione, fierce adversaries against damaging agents known as ‘free radicals’ associated with numerous illnesses. Yet, it’s not just exotic types making waves; the humble white button mushroom also outstrips most other foods in antioxidant content, reports Gloucestershire Live.
Professor Robert Beelman, a revered food scientist and director of the Penn State Centre for Plant and Mushroom Products for Health, elaborated: “What we found is that, without a doubt, mushrooms are highest dietary source of these two antioxidants taken together, and that some types are really packed with both of them.”
The latest research published in the journal Food Chemistry suggests that mushrooms, which are neither fruit nor vegetable, should be considered a ‘superfood’. Professor Beelman from Pennsylvania State University explained that when our bodies use food for energy, it also creates oxidative stress by producing free radicals.
These tiny oxygen molecules can damage cells, proteins and even DNA as they move through the body looking to pair up with other electrons. Therefore, replenishing antioxidants in the body could help protect against this oxidative stress.
Prof Beelman said: “There is a theory – the free radical theory of ageing – that has been around for a long time. That says when we oxidise our food to produce energy there’s a number of free radicals that are produced that are side products of that action and many of these are quite toxic.”
“The body has mechanisms to control most of them, including ergothioneine and glutathione, but eventually enough accrue to cause damage, which has been associated with many of the diseases of ageing, like cancer, coronary heart disease and Alzheimer’s.”
His team also discovered that the amounts of these two antioxidants varied greatly among the 13 mushroom species tested. The porcini type contained the most, while more common types, such as the white button, had less, but still more ergothioneine and glutathione than other foods.
Prof Beelman stated: “We found the porcini has the highest, by far, of any we tested. This species is really popular in Italy where searching for it has become a national pastime.”
He also noted that the levels of ergothioneine and glutathione seemed to correlate, meaning mushrooms high in glutathione are also high in ergothioneine. Cooking them doesn’t seem to significantly affect these compounds, he added, saying: “Ergothioneine are very heat stable.”
Future research may explore the potential role of ergothioneine and glutathione in reducing the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s, according to Prof Beelman.
He said: “It is preliminary, but you can see that countries that have more ergothioneine in their diets, countries like France and Italy, also have lower incidences of neurodegenerative diseases, while people in countries like the United States, which has low amounts of ergothioneine in the diet, have a higher probability of diseases like Parkinson’s Disease and Alzheimer’s.”
He added: “Now, whether that is just a correlation or causative, we don’t know. But, it’s something to look into, especially because the difference between the countries with low rates of neurodegenerative diseases is about 3 milligrams per day – which is about five button mushrooms each day.”
In January, scientists from Malaya discovered that mushrooms also contain chemicals that boost brain nerves by preventing inflammation.
A study of eleven different types of mushrooms, some of which are already used for medicinal purposes, has found that they can increase grey matter by boosting the production of NGF (nerve growth factor). This suggests that mushrooms could potentially delay or reduce the onset of dementia.
Both human and rodent experiments have shown that a “number of edible mushrooms” are beneficial for brain health. One particular variety, H.erinaceus – more commonly known as the lion’s mane mushroom – was found to improve mild cognitive impairment, a type of memory loss that can lead to dementia in individuals aged between 50 and 80. Research also indicates that mushrooms can strengthen the immune system and ward off illnesses.
They are rich in niacin, which aids tissue function and toxin disposal, and potassium, which is essential for preventing high blood pressure.