White mushrooms are the world’s most popular mushroom to grow. Apart from being very low in calories, they contain several health-gaining benefits, including improved heart health and anti-cancer properties. This article tells you all you need to know about white mushrooms, including their health benefits.
White mushrooms (Agaricus bisporus) belong to the kingdom of fungi and are responsible for about 90% of total mushrooms consumed in Western countries. Agaricus bisporus is harvested at numerous stages of maturity. They mature as white mushrooms when still very young and immature if they are white-colored or crimini mushrooms if light brown in color.
After they are cultivated, they become portobello mushrooms, which are darker and larger. Table, common, button or champignon mushrooms or champignons de Paris are also known as white mushrooms. They possess a small stem, a smooth ‘cap’ and a mild flavor that suits a number of dishes. White mushrooms grow in composted soil together with a host of other fungi and bacteria, which add an important step by breaking down the raw materials before the mushrooms can grow.
You can find them fresh, frozen, canned, dried or even in powder form.
Nutritional profile
Like most mushrooms, white mushrooms are low in calories, but are rich in nutrients. One cup (96 grams) of whole white mushrooms provides:
Calories: 21.
Carbohydrates: 3 grams
Fiber: 1 gram
Protein: 3 grams
Fat: 0 grams
Vitamin D: 33% of the daily necessary intake (DV)
Selenium: 16% of the daily necessary intake (DV)
Phosphorus: 12% of the Daily Necessary Intake (DV)
Folic acid: 4% of the Daily Necessary Intake (DV)
Mushrooms are a plant-based, natural source of vitamin D2 that can increase blood levels of the vitamin as well as a supplement – and white mushrooms too. Your body breaks down vitamin D2 into the active form of vitamin D that your body needs to make use of calcium and keep your bones healthy.
A lack of vitamin D can lead to osteoporosis, mineralizing disorders and muscular weakness, fractures and falls. Similarly, white mushrooms have also been found to contain some vitamin B12 in studies. As this is often from animal food, this will be beneficial to vegetarians.
Also, they have more protein than most vegetables, which would be beneficial if you do have a plant-based diet, as they can give you a protein boost.
Benefits of eating white mushrooms
White mushrooms are not only eaten globally for their nutritional benefits but also for their extensive variety of medicinal uses.
They possess anti-cancer characteristics
A number of antioxidant compounds, including polyphenols, polysaccharides, ergothione, glutathione, selenium and vitamin C, are believed to be accountable for the potential anti-cancer effect of mushrooms. The antioxidants fight the detrimental effects of oxidative stress, which leads to cell damage that can accelerate ageing and increase the risk of heart disease and certain cancers.
The major phenolic substances in white mushrooms are flavonoids and phenolic acids, which have the dual role of acting as antioxidants as well as pro-oxidants. As antioxidants, they promote cell survival, and as pro-oxidants, they induce cell death to prevent tumor growth.
In addition, polysaccharides – one of the main bioactive compounds of white mushrooms – can also have potent anti-cancer properties. One of these polysaccharides is beta-glucan. It stimulates your immune system to activate macrophages and natural killer cells, which protect the body from infection, harmful organisms and diseases, including cancer.
White mushrooms also contain glutathione and ergothioneine. Glutathione acts as an antioxidant and detoxifying agent, eliminating potentially dangerous foreign substances from the body. Ergothioneine, however, protects DNA from oxidative damage.
Vitamin C and selenium also offer anti-cancer properties that enhance your immune system’s capacity to generate protective cells, such as natural killer cells, that are responsible for preventing cancer growth. In addition, vitamin C inhibits certain enzymes, which prevent cancer from developing. Although the research is promising, most of it has investigated the effects of white mushroom compounds. No study has actually evaluated the effect of white mushroom consumption on cancer, and thus further research is needed to validate these claims.
They maintain heart health
Oxidative stress, inflammation and increased cholesterol and triglyceride levels are all factors associated with heart disease, and white mushrooms’ ergothioneine and beta-glucan content may avert this. Beta-glucan is a type of soluble fiber that lowers cholesterol in the blood by its action of producing a gel-like texture as it moves through the gut. It binds triglycerides and cholesterol afterwards, thereby preventing absorption.
Similarly, research suggests that ergothioneine is capable of lowering triglyceride content after eating.
An experiment on 10 men determined that consuming 2 teaspoons (8 grams) or 1 tablespoon (16 grams) of powder from the mushroom with a meal lowered their triglyceride blood content considerably when compared to the placebo group. The researchers had attributed the response to the amount of ergothioneine contained in the powder.
In addition, ergothioneine may be able to prevent the development of arterial plaque, a risk factor for heart disease that contributes to high blood pressure and stroke.
Other potential benefits
White mushrooms can also provide some additional health benefits, such as:
Regulation of blood sugar: Polysaccharides in white mushrooms have the ability to lower blood sugar and increase insulin sensitivity.
Improved gut health: Their polysaccharides are also prebiotics, or food for your beneficial gut bacteria, that function to improve gut health
In conclusion
White mushrooms have a wide range of bioactive compounds that have various health benefits, including anticancer properties, cholesterol reduction and improved gut health.
They are also protein-dense and low in calories.
You can add them to almost any meal, which means you get to enjoy a delicious dish that offers their multiple health benefits.
With info from: Λευκά μανιτάρια