Reduce your risk of cancer by two-thirds just by eating delicious mushrooms!

According to a study conducted by the University of Western Australia in Perth, eating mushrooms on a daily basis can reduce the risk of breast cancer by almost two-thirds. The study, conducted in China, looked at more than 2,000 women, half of whom had suffered from breast cancer. The researchers found that women who ate a third of an ounce of fresh mushrooms every day had reduced their risk of developing a tumor by 64%. Dried mushrooms did not have the same benefit, but still reduced the risk by “about half.” The study also found that women who regularly drank green tea, combined with their daily serving of fresh mushrooms, reduced their risk by 90%. Reporting on this study in 2009, The Telegraph went on to say that animal tests show that mushrooms have “antitumor properties and can boost immune system defenses.” Mushrooms can do this by blocking “the body’s production of the hormone estrogen, which can stimulate cancer growth.”

A vegetarian diet “provides a variety of cancer-protective dietary factors,” according to a study published in The American Journal of Clinical Nutrition. A vegetarian diet reduces obesity. The author of this study points out that obesity increases the risk of cancer and that because the body mass index (BMI) “of vegans is considerably lower than that of non-vegetarians,” a plant-based diet can be an important protective factor in reducing the risk of cancer. “Mushrooms are low in calories and contain between 80% and 90% water, which makes them an excellent substitute for meat when you want to cut calories .

Mushrooms have been studied extensively for their health benefits because they have been found to support the immune system. These dense, soft, and earthy mushrooms grow in thousands of varieties, and most of them are rich in potassium, selenium, copper, riboflavin, niacin, pantothenic acid, and B-complex vitamins. A medium Portobello mushroom has more potassium than a small banana. . Five medium cremini mushrooms have more selenium than a large egg or three ounces of lean beef. Also, the copper in mushrooms helps you make red blood cells, which carry oxygen throughout the body. Mushrooms are an excellent source of antioxidants known as polyphenols, selenium, and ergothionein. Ergothionein is a master antioxidant, a sulfur-containing amino acid. Sulfur is an extremely important nutrient, but it is often overlooked.

There are many varieties of mushrooms, thousands of which are poisonous, so don’t pick them from the wild. Always buy them from a reliable and reputable supplier. Look for mushrooms that are smooth, clean, and fresh in appearance. To clean them, use a soft mushroom brush or a damp paper towel to remove any parts that look dirty or mushy. You can rinse them, but don’t soak them. Keep them refrigerated in the original container until you are ready to use them. They can keep for up to a week in the refrigerator in a porous paper bag, but never put the mushrooms in an airtight container and never freeze them. Always trim the end of the stem before using mushrooms. If the stems are too tough, just use the caps.

Adding mushrooms to dishes is easy. Thinly slice them for salads, pasta dishes, and sandwiches, or serve as a garnish. Grilling them is always great, and mushrooms are a tasty and healthy alternative to a burger. I love to sauté them with onion and butter to bring out the rich flavor of the tasty mushrooms. Each mushroom has a different flavor, so experiment by trying different varieties.

References

“Eating mushrooms daily ‘can reduce breast cancer risk by two-thirds.'” (March 16, 2009). The Telegraph.

Craig, Winston J. (March 11, 2009). “Health Effects of Vegan Diets”. The American Journal of Clinical Nutrition, 89 (supplement): 1627S-1633S.