A TERM PAPER

ON THE TOPIC:
THE HEALTH BENEFITS OF MUSHROOM

WRITTEN BY:

MARY OKON UDO

VT/IK/UB/2023/C/006

SUBMITTED TO:
VICTORY TECHNOLOGIES
OCTOBER, 2023.

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 Table of Contents

Chapter One
Introduction - - - - - - - - - 3
Physical Properties of Mushroom - - - - - 3-4

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 CHAPTER ONE

INTRODUCTION

Mushrooms are edible fungus. They provide a range of antioxidants and other
nutrients that may contribute to heart health and protect the body from cancer, among
other benefits. The nutritional profile will depend on the type of mushroom.

Mushrooms bring a savory flavor to meals without adding much fat, calories or
sodium. But the health benefits don’t stop there. Researchers continue to uncover
how mushrooms can ward off chronic disease and improve your everyday health.

From puffballs to truffles, mushrooms can range from everyday fare to a costly
delicacy. People can buy them fresh, canned, or dried.

It's clear that whole mushrooms that you eat raw or cook for use in recipes are
beneficial for your health, and these, rather than mushrooms in processed forms, are
what we’re focusing on in this story. Other forms — supplements, nutraceuticals, and
mouth sprays, for instance — may provide other benefits, this research will bring to
you the health benefits of mushrooms.

Physical Characteristics of Mushroom

Most mushrooms have a stalk, also called a stem, and a cap, which is generally disc-
shaped. On the underside of the cap — especially in edible species you find at the
supermarket — you may see a series of closely spaced slits, called gills;
alternatively, this space can be occupied by pores. Mushrooms vary greatly in both

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size and color, and some of them, such as puffballs, don't conform to the stalk-and-
cap shape. The parent organism of mushrooms, called a mycelium, lies beneath the
soil, and a single one of these can cover as much as 1,500 acres.

Growth and Ecology

Mushrooms can flourish in a variety of places — on lawns, near or on the surface of

plants, in compost heaps or in your garden. Because they lack the vascular systems of
animals and plants to transport water and nutrients, they must grow in damp
environments.

TYPES OF MUSHROOMS

There are more than a million estimated species of fungi. Mushrooms grow in a
variety of colors and sizes.

Edible mushrooms make up only a small fraction of fungi. Cremini mushrooms are
one of the most widely used mushroom varieties, popular in kitchens around the
world.

Other, widely available types include:

 Chanterelle, shaped like a trumpet.

 Cremini (baby bella), firm and dark.
 Enoki, small white stems with caps.
 Maitake, dimpled and spongy.
 Oyster, fan-shaped with a thin cap.
 Porcini, thick-stemmed with a reddish-brown cap.
 Portobello, brown with a thick, large cap.
 Shiitake, ivory-colored stem and a dark brown cap.

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NUTRITIONAL CONTENTS OF MUSHROOM

Many types of mushroom are edible, and most provide about the same quantities of
the same nutrients per serving, regardless of their shape or size.

The table below shows how much of each nutrient a 96-g cup of whole, raw
mushrooms provides. It also shows how much of each nutrient adults should
consume every day, depending on their sex and age.

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 CHAPTER TWO

HEALTH BENEFITS MUSHROOM

Mushrooms are a low-calorie food and pack a nutritional punch. Loaded with many
health-boosting vitamins, minerals, and antioxidants, they’ve long been recognized
as an important part of any diet. Mushrooms exposed to ultraviolet light are a good
source of vitamin D, an important component for bone and immune health.

Cremini mushrooms are an excellent source of zinc, which is an important nutrient

for the immune system and is also needed for ensuring optimal growth in infants and
children.

Researchers have found a number of other excellent reasons for adding mushrooms
to your diet, such as:

 Lower blood pressure

Mushrooms are a rich source of potassium, a nutrient known for reducing the
negative impact that sodium can have on your body. Potassium also lessens the
tension in blood vessels, potentially helping to lower blood pressure. Additionally,
mushrooms have a low level of sodium, so using them in recipes that call for saltier
ingredients can reduce your sodium intake, which in turn helps with blood pressure.

 Boost immune system

The anti-inflammatory effect of mushrooms has been shown to greatly improve the
efficiency of the immune system. Mushrooms contain high amounts of selenium,
vitamin D, and vitamin B6. Selenium can help prevent cell damage in our bodies,
vitamin D helps with cell growth, and vitamin B6 helps our bodies form red blood
cells. All of these nutrients in mushrooms help to maintain a healthy immune system.

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  Lose weight

Long- and short-term studies have found that mushrooms, in combination with
exercise and other lifestyle changes, can have an important impact on weight loss. It
is thought that the antioxidants in mushrooms may increase cells' defense systems,
thus improving anti-inflammatory actions and protecting against obesity-related
hypertension.

 Decrease the risk of cancer

A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of
mushrooms (equal to about a 1/8-cup or two medium mushrooms) a day may lower
your risk of cancer by as much as 45%. Mushrooms are a powerful source of
ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.

Some mushroom varieties (such as shiitake, oyster, maitake and king oyster) have
higher amounts of ergothioneine. But researchers found that incorporating any
variety of mushrooms into your daily diet will lower your risk of cancer.

 Lower sodium intake

Sodium and high blood pressure often go hand in hand. Sodium causes the body to
retain excess fluid, which can increase blood pressure. To decrease your sodium
intake, consider adding mushrooms to your meals.

Mushrooms are naturally low in sodium – an entire cup of white button mushrooms
has just five milligrams of sodium. They offer savory flavor that reduces the need for
added salt to keep your blood pressure low. A study from the Culinary Institute of
American and UC Davis shows that swapping half of the meat for mushrooms in a
traditional ground beef recipe can maintain flavor while reducing sodium intake by
25%.
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  Promote lower cholesterol

Mushrooms make an excellent substitute for red meat while minimizing calories, fat
and cholesterol. Research shows that shiitake mushrooms, in particular, help to keep
cholesterol levels low. They contain compounds that inhibit the production of
cholesterol, block cholesterol from being absorbed and lower the overall amount of
cholesterol in your blood.

 Protect brain health

Researchers continue to study the effects of eating mushrooms on mild cognitive

impairment (MCI). MCI causes memory and language difficulties and is often a
precursor to Alzheimer’s disease.

In a study in Singapore, participants who ate more than two cups of mushrooms a
week had a 50% lower risk of developing MCI. Even those who ate only one cup
saw some benefit. The mushrooms eaten by participants included golden, oyster,
shiitake and white button mushrooms.

 Good for pregnancy women

Many women take folic acid, or folate, supplements during pregnancy to boost fetal
health, but mushrooms can also provide folate.

A cup of whole, raw mushrooms contains 16.3 microgramsTrusted Source (mcg) of

folate. Current guidelines recommend that adults consume 400 mcg Trusted Source
of folate each day.

Other benefits of Mushroom

Mushrooms are rich in B vitamins, such as:

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  riboflavin, or B-2
 folate, or B-9
 thiamine, or B-1
 pantothenic acid, or B-5
 niacin, or B-3

B vitamins help the body get energy from food and form red blood cells. A number
of B vitamins also appear to be important for a healthy brain.

The choline in mushrooms can help with muscle movement, learning, and memory.
Choline assists in maintaining the structure of cellular membranes and plays a role in
the transmission of nerve impulses.

Mushrooms are also the only vegan, nonfortified dietary source of vitamin D.

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 CHAPTER THREE
CONCLUSION AND RECOMMENDATION
Mushrooms can be a healthful addition to a varied diet. They are easy to prepare and
provide a range of nutrients. It's crucial to distinguish between mushrooms are that
are safe and those that aren’t," Dulan stresses. "Avoid eating mushrooms that are
from the wild. They can be toxic and lead to serious illness and in some cases,
death." Play it safe and source your mushrooms from the easiest place — the grocery
store!

Wild mushrooms can make a tasty dish, but the toxins in some mushrooms can
trigger fatal health issues. Some wild mushrooms also contain high levels of heavy
metals and other harmful chemicals. To avoid these dangers, only consume
mushrooms from a reliable source.

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 CHAPTER FOUR
REFERENCES
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lucidum (higher Basidiomycetes): A bitter mushroom with amazing health
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https://www.ncbi.nlm.nih.gov/pubmed/23557365

https://www.everydayhealth.com/diet-nutrition/potential-health-benefits-of-
mushrooms/

https://www.goodhousekeeping.com/health/diet-nutrition/a27633487/mushroom-
health-benefits/

https://www.uclahealth.org/news/7-health-benefits-of-mushrooms

Jin, X., et al. (2016). Ganoderma lucidum (reishi mushroom) for cancer treatment.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6353236/

Reishi mushroom. (2019)

https://www.mskcc.org/cancer-care/integrative-medicine/herbs/reishi-
mushroom

Reishi mushroom. (n.d.). https://ww5.komen.org/BreastCancer/Reishi-

Mushroom.html

Wachtel-Galor, S., et al. (2011). Chapter 9: Ganoderma lucidum (lingzhi or reishi): A

medicinal mushroom. Herbal Medicine: Biomolecular and Clinical Aspects.
2nd Edition. https://www.ncbi.nlm.nih.gov/books/NBK92757/

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