Author: Ruoxi Lin
Editors: Ethan Tai and Junyu Zheng
Artist: Jade Li
“Food of the gods,” “plants of immortality,” and “ herb of spiritual potency”—these are the titles that were given to mushrooms by the ancient Romans, Egyptians, and Chinese, respectively. For thousands of years, mushrooms have been treasured for their healthy properties, though most people are familiar with their primary benefit: boiled mushrooms can make nourishing stock, and grilled mushrooms can act as the savory star in a vegetarian sandwich. But what gives them incredible nutritional value, making them a popular delicacy and a viable alternative medicine?
As with any type of labeled produce in the supermarket, nutritional value is quantified by daily value percentages, showing how much of each nutrient is in a product. Mushrooms have low calories and fat while packing in protein and fiber. Generally, for every 100 grams of mushrooms, there are 22 calories, 0.34 grams of fat, 3 grams of protein, and 1 gram of fiber. They are also a great source of B vitamins (B2, B3, folate, B5), vitamin D, copper, and potassium. B vitamins help the body convert food into energy (boosting metabolism), vitamin D helps bone growth and muscle movement, copper aids in the production of red blood cells, and potassium is essential for heart function. These nutrients specifically come from the mycelium, a long network of branching roots that mushrooms grow on.
Mushrooms contain a mix of soluble and insoluble fiber, both of which help contribute to a healthy body. Soluble fibers help with the absorption of cholesterol from the liver (produced by the body) and dietary cholesterol (that comes from one’s diet), while insoluble fibers, though indigestible to the human stomach, serve as a meal for beneficial bacteria living in the gut microbiome, such as Lactobacillus, which offers protection from pathogens. On the other hand, fiber-deficient individuals are more likely to experience constipation, bloating, and irritable bowel syndrome (IBS), alongside facing a higher risk of diabetes and heart disease, so adding mushrooms can enhance dishes and also help increase one’s daily fiber intake.
While the protein content in cooked mushrooms seems less satisfactory than meat, mushrooms may actually be more filling. One research study compared feelings in two groups over ten days: one group consumed a mushroom breakfast after a fast on the first day, while the other had a meat breakfast. The group consuming the mushroom breakfast reported greater fullness and less hunger. As a building block of tissues, bones, and cartilage, protein helps repair muscles, produce antibodies, and maintain bone mass. A study on dried Indian white button mushrooms (Agaricus bisporus) using hot-air-drying, dehumidified drying, and freeze-drying methods found that the protein percentage increased by over 30%, regardless of the drying method used, demonstrating the reliability of mushrooms.
In the medical world, the most noteworthy trait of mushrooms is their anti-cancer properties, which can be traced to certain chemical compounds, including polysaccharides, proteins, lectins, and acids. Polysaccharides–or complex carbohydrates–are abundant chemical compounds that are easily obtained using the commonly used hot water extraction method. In this process, fungal cells are submerged in hot water (50 to 100 degrees Celsius) for a few hours, causing the cell to absorb water and break down, releasing polysaccharides into the solution.
Mushrooms live a double life, offering unique flavors in the culinary world and incredible health benefits in the medical world. They provide fiber, protein, minerals, and essential vitamins, all of which aid in important bodily processes, and they also have anticancer properties that can be harnessed to create possible therapeutics. This special fungus, though small in size, holds mighty weight in modern diets and alternative medicine.
Citations:
"7 Health Benefits of Mushrooms." UCLA Health, 19 Oct. 2024,
Das, Moumita et al. “Influence of different drying techniques on quality parameters of
mushroom and its utilization in development of ready to cook food formulation.”
Journal of food science and technology vol. 60,4 (2023): 1342-1354. doi:10.1007/s13197-023-
05680-9
Gunnars, Kris. “10 Science-Backed Reasons to Eat More Protein.” Healthline, 9 Feb. 2023,
Mirończuk-Chodakowska, Iwona et al. “Beta-Glucans from Fungi: Biological and Health-
Promoting Potential in the COVID-19 Pandemic Era.” Nutrients vol. 13,11 3960. 6 Nov.
2021, doi:10.3390/nu13113960
Nichols D. E. (2020). Psilocybin: from ancient magic to modern medicine. The Journal of
antibiotics, 73(10), 679–686. https://doi.org/10.1038/s41429-020-0311-8
Reid, Tsungai et al. “Effect of cooking and preservation on nutritional and phytochemical
composition of the mushroom Amanita zambiana.” Food science & nutrition vol. 5,3 538-
544. 28 Sep. 2016, doi:10.1002/fsn3.428
Ware, Megan, and Imashi Fernando. "What to Know about the Health Benefits and
Nutritional Values of Mushrooms." Medical News Today, 14 Feb. 2024,
Comments