The scientific journal Advances in Nutrition published a review of scientific studies that appeared between 1966 and 2020 investigating whether eating mushrooms might help in cancer prevention. https://search.app/qdQ vWps1Jr uTF8
In this meta-analysis of many studies, higher mushroom consumption was associated with a lower risk of cancer. Breast cancer risk reduction appeared to be the most statistically significant finding. This result was consistent with results from previously published studies which had shown an inverse association between mushroom intake and the risk of breast cancer (37).
Mushrooms contain many bioactive compounds which have been thought to be beneficial to health, motivating researchers to try and ascertain whether dietary mushrooms might be proven to provide a variety of health benefits. Evidence from epidemiological studies has shown that regular consumption of fruits and vegetables is associated with reduced risk of chronic diseases such as cancer and overall mortality. Higher mushroom consumption was found to be associated with lower risk of total cancer. When they considered if they could determine site specific benefits the prevention was found to be most significant for breast cancer.
58., 59., 60., 61.). Meta-analysis has shown that high mushroom consumption was associated with a 45% lower cancer risk compared with those who do not consume any mushrooms. Mushrooms have been consumed for centuries across many cultures and have been felt to be a part of a healthy diet since they are low in calories, carbohydrates, sodium, and fat. They are also cholesterol free. Scientific analyses have found that mushrooms contain many bioactive compounds, including phytochemicals (alkaloids, phenolic acids, flavonoids, carotenoids) 7, 8, fiber, polysaccharides (9), selenium (10, 11), B vitamins (niacin, thiamin, riboflavin) Vitamin C and Vitamin D. (12., 13., 14.), Two important antioxidants ergothioneine and glutathione are present and thought to play a role in cancer prevention.(15., 16., 17., 18., 19.). Many of the protective effects of mushrooms are thought to be occur because of their antioxidant properties. The antioxidant, ergothioneine content is significant in many types of mushrooms and is thought to play an important role (6, 7, 20, 21). Ergothioneine concentrations are found to be particularly high in shiitake mushrooms which has been a favorite recommendation of dietary and naturally oriented health clinicians. Maitake, and king oyster mushrooms are also significant sources of ergothioneine.
There has been a growing body of evidence accumulated over the years regarding the potential health benefits associated with edible mushrooms (3, 5, 7).
There are greater than 2,000 species of mushrooms in nature. Over 25 mushroom species are healthy for human consumption and are commercially cultivated (5, 23). Over the years mushrooms have been reported to have anticancer protective effects against tumor development. (7) and laboratory studies have been done to assess these effects. A number of epidemiological studies have shown an inverse association between mushroom consumption and cancer risk (26., 27., 28., 29., 30., 32.).
Oxidative damage due to an excess of free radicals is an important causal factor in the aging process and diseases of aging including many cancers, with amounts being related to poor lifestyle habits such as an unhealthy diet (62). Given that oxidative stress is felt to play a n important role in the pathogenesis of many chronic diseases, it is hoped that antioxidants found in many healthful foods may play a significant role in the control and prevention of chronic diseases. Mushrooms are a potent source of key antioxidants that can mitigate oxidative stress and improve human health and promote quality of life (16 ). In particular, ergothioneine, which is found in very high concentrations in mushrooms, is a sulfur-containing amino acid that has strong antioxidant activity and is obtained exclusively through mushroom intake and some other dietary sources. 16 , 19, 22, 64, 65, 66
There has been a suggestion (67) that ergothioneine is a “longevity vitamin” with multiple potential functions in the body (e.g., antioxidant, cytoprotective, and antiaging). A recent study has suggested that higher ergothioneine in the blood of tested subjects is associated with lowered risk of cardiometabolic disease and mortality (68). Mushroom species such as oyster mushrooms contain approximately 10 times more ergothioneine than dietary sources such as black beans and chicken liver (64). Mushrooms also contain polysaccharides such as β-glucans that are felt to have antitumor properties (4, 7, 69., 70., 71.).
The newest meta-analysis seems to have several strengths as an overall study. It is the most comprehensive meta-analysis to assess the association between mushroom intake and the risk of cancer at any site. The conclusions reached by this latest analysis is that there is an inverse relationship between higher mushroom consumption and lower risk of cancer. In particular, breast cancer appears to be the most affected site. https://www.medicalnewstoday.com/articles/278858
Other health conditions that may be helped by mushrooms.
Diabetes
The dietary fiber and low carbohydrate count in mushroom may help type 2 diabetes. A 2018 review Trusted Source meta-analyses showed that people who eat a lot of fiber may have a lower risk of developing type 2 diabetes. And fiber in a low sugar containing edible such as mushroom may help reduce blood glucose levels. The Dietary Guidelines for Americans 2020–2025 Trusted Source recommend that adults consume around 20–30 g of dietary fiber each day, depending on sex and age.
Heart health
The potassium, vitamin C, and fiber in mushrooms may contribute to cardiovascular health. See the best foods for heart health.
Potassium
Potassium can help regulate blood pressure, decreasing risk of hypertension and thus, cardiovascular disease. The American Heart Association (AHA)Trusted Source list mushrooms appear on the list of foods that provide potassium.
Vitamin C
A 2016 study Trusted Source showed that people with vitamin C deficiency are more likely to develop cardiovascular disease and consuming vitamin C rich foods may help in risk reduction. Mushroom are a significant source of vitamin C.
Fiber
Beta-glucans are a fiber that occurs in the cell walls of many types of mushrooms. There is evidence Trusted Source that consuming this type of fiber may lower blood cholesterol levels. Shiitake mushrooms are a particularly good source.
Other nutrients found in mushrooms
Mushrooms are rich in B vitamins, such as:
- thiamine (B-1)
- riboflavin (B-2)
- niacin (B-3)
- pantothenic acid (B-5)
- folate (B-9)
Choline which is found in mushrooms can help with muscle movement, learning, and memory.
Mushrooms are the only vegan dietary source of vitamin D. There are also other minerals that are difficult to obtain from a vegan diet that are plentiful in mushrooms:
- selenium
- copper
- Iron
- phosphorus
