Mushrooms are truly the new superfood, I want to share this really defining research as to why we need to eat mushrooms. Although mushrooms are rich in vitamins, nutrients and antioxidants they found that these super foods may also help guard against cancer.
In a systematic review and meta-analysis researchers examined 17 cancer studies published from 1966 to 2020. Studying more than 19,500 cancer patients, they established a relationship between mushroom consumption and cancer risk.
Mushrooms are the highest dietary source of ergothioneine, which is a potent antioxidant and cell protector. By replenishing antioxidants we can help to protect our bodies against oxidative stress and lower the risk of cancer.
Shiitake, oyster, maitake and king oyster mushrooms have higher amounts of the amino acid ergothioneine than white button, cremini and portabello mushrooms, however the researchers found that people who incorporated any variety of mushrooms into their daily diets had a lower risk of cancer.
According to the findings, individuals who ate 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, the researchers noted the strongest associations for breast cancer as individuals who regularly ate mushrooms had a significantly lower risk of breast cancer”. Other cancers hadn’t such extensive research although there were positive associations between mushroom consumption for oesophageal and endometrial cancer in some of the papers.
In more recent research published this year, 3900 gastric cancer cases from 11 studies were included in a meta analysis. Mushroom consumption was measured using food frequency questionnaires. Researchers confirmed that higher mushroom consumption was associated with a lower risk of gastric cancer
A very recent study suggested that higher ergothioneine in the blood plasma was associated with reduced risk of cardio metabolic disease and mortality.
All in all, its time to get those mushrooms into your diet, whether we enjoy them on toast with garlic and herbs, in risotto, pasta, bolognese, stews or gently steam fried and added to salad I don’t think we can afford to leave them out of our daily routine.
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Much Love
