Mushrooms are superfoods that protect both your brain and body.
A recent large study published in the Journal of Alzheimer’s Disease found that eating mushrooms can cut your risk of cognitive decline in half.
Specifically, adults who consumed more than two portions of mushrooms weekly had 50 percent reduced odds of having mild cognitive impairment, an early stage of memory loss or other form of cognitive decline.
A portion was defined as three quarters of a cup of cooked mushrooms with an average weight of around 150 grams. While two portions (roughly half a plate) had the most protective effect, even one small portion of mushrooms was shown to be beneficial to reduce the risk of cognitive decline.
Six types of mushrooms were included in the study: Golden, oyster, shiitake, white button, and dried and canned mushrooms. However, it is likely that other mushrooms would have beneficial effects as well.
The researchers believe the brain-boosting benefits in mushrooms could come down to a compound called ergothioneine found in almost all varieties. Ergothioneine is a potent antioxidant and anti-inflammatory amino acid which people are unable to make on their own. It can only be obtained from food, with mushrooms by far being the main dietary source.
Other compounds in mushrooms may also help preserve cognitive function. These include hericenones, erinacines, scabronines and dictyophorines that support the growth of brain cells. Additionally, bioactive compounds in mushrooms may protect the brain from neurodegeneration by inhibiting production of beta amyloid and phosphorylated tau, two proteins whose accumulation in the brain coincides with Alzheimer’s disease.
If brain protection wasn’t enough, higher mushroom consumption is also associated with a lower risk of cancer. A recent review published in Advances in Nutrition looked at 17 cancer studies published from 1966 to 2020, analyzing data from more than 19,500 cancer patients to explore the relationship between mushroom consumption and cancer risk.
Researchers found that people who ate just 18 grams of mushrooms daily had a 45% lower risk of cancer compared to those who did not eat mushrooms. When specific cancers were examined, mushrooms were found to have the most protective effect against breast cancer.
Again, the compound ergothioneine was identified as the central hero, due to its role as an antioxidant and cellular protector. Shiitake, oyster, maitake, and king oyster mushrooms have notably high amounts of ergothioneine, but people who ate any variety of mushrooms on a daily basis were shown to have a lower risk of cancer.
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Regardless of the exact mechanism, mushrooms clearly have powerful health benefits.
Incorporate mushrooms into your daily diet by adding them to salads, stir-fries, soups, or omelettes.
Your body and mind will thank you.
Andrew Merle is a Certified Nutritionist who writes about simple, evidence-based health tips that will improve your life.