PRESS OFFICE - SEPTEMBER 2006
Mushrooms - the Magic ingredient for a Healthy Diet
Oriental mushrooms have been revered by herbalists for centuries, but a new report reveals that the humble white and chestnut mushrooms may have powerful health giving properties too.
Not only do cultivated mushrooms outstrip the exotics such as shiitake and oyster in some essential minerals and vitamins, but they also contain biologically active compounds, which scientific studies suggest may have the potential to help fight cancer and heart disease and improve well being, although more research is needed in this area.
The report, “Mushrooms – the New Superfood,” has been compiled by leading nutritionist Jane Clarke and her team and summarises results from major scientific studies from around the world into the nutritional value and potential health benefits of Agaricus bisporus mushrooms. This species accounts for 95 per cent of UK mushroom sales and includes white mushrooms (button, closed cup, open cup and large flat) and brown mushrooms (also called chestnut, champignon marron, crimini and portabello).
Jane, who appears regularly on TV and writes weekly for The Times, commented: “ We’ve always known that mushrooms are tasty, versatile and satisfying, but they have been somewhat in the shadow of the more colourful and exotic fruit and veg. This new report now allows them to take centre stage as a superfood.”
Highlights of the report include:
- Studies at the Beckman Research Institute of the City of Hope in Duarte, California, suggest that fresh white mushrooms contain substances that are effective in reducing the activity of the enzyme aromatase that increases oestrogen levels. High oestrogen levels have been implicated in breast cancer risk. Initially, extracts from seven vegetables – onion, celery, carrot, pepper, broccoli, spinach and mushroom - were tested. The most effective aromatase inhibitor was found in white mushrooms. The study’s second phase tested only mushrooms, including portabellos, shiitake, crimini, oyster, enoki, woodear, chanterelle, small white and large white mushrooms. The large white mushrooms emerged as the most potent inhibitor of aromatase activity.
- A series of experiments have been carried out to investigate the effects of white button mushrooms in relation to prostate cancer and suggested that they may play a chemo-preventive role. Research at the City of Hope Medical Center showed that two phytochemicals found in white button mushrooms had the ability to suppress two enzymes – steroid 5alpha-reductase and aromatase - which have been implicated in the incidence of prostate cancer.
- Mushrooms are a prime natural source of the powerful antioxidant L-Ergothioneine , outdoing either of the two foods previously believed to be better sources. Led by Professor Robert Beelman, researchers at Pennsylvania State University found that just a handful of white button mushrooms have about 12 times more of the antioxidant than wheat germ and four times more than chicken liver. Brown mushrooms contained even more and exotics had the highest levels. L-Ergothioneine scavenges free radicals and protects the body’s DNA from damage. As a result of this research, the university advocated that white mushrooms be elevated to “superfood” status.
- Studies have suggested that substances found in white mushrooms have the ability to lower blood cholesterol levels and so may be able to reduce the risk of cardiovascular disease. They are a valuable source of lovastatin, which has been found to suppress the activity of the main cholesterol synthesis enzyme. Mushrooms are a good source of fibre, in particular glucans giving them the potential to impact on cholesterol uptake from the diet.
- Compared to exotics, white mushrooms are a significantly better source of selenium, providing 15% RNI for women per 100g. This trace mineral has received increasing attention as a potential cancer preventive, possibly through antioxidant protection and/or increased immune function. Concern has been expressed about falling intakes of selenium in some European countries, including the UK.
- White mushrooms are also a significantly better source of riboflavin, B 2, (providing 28.2% RNI for women per 100g), potassium (9% RNI) and copper (60% RNI) and contain comparable amounts of protein (4% RNI for women), thiamin, B 1, (11.2% RNI for women), niacin (24.6% RNI for women) and folate (22% RNI).
- The preliminary findings of an18 month American study into the potential role of mushrooms in weight loss diets, showed that when compared to other isocaloric diets, a mushroom based diet produced greatest loss of fat tissue. Other research showed that when men substituted a 4-ounce grilled portabello mushroom for a 4-ounce (120g) grilled beef burger, they would save 18,400 calories in a year, a potential weight loss of 5.3 pounds and a yearly reduction of 2,725 grams of fat.
Mushrooms are low in calories, fat and sodium and are a good source of phosphorus (14.5% RNI), pyridoxine, B 6 (15% RNI) and also provide iron, magnesium, manganese and some Vitamin C. An 80g serving, around 14 baby button mushrooms, or four large closed cup mushrooms, counts towards the 5-A-DAY target.
So whether you eat them grilled for breakfast in the morning, toss them into stir fries, add them to pasta sauces, serve them as a kebab on the summer BBQ, or simply pile them onto toast, make sure you make room for mushrooms in your diet.
For recipes and to download a copy of the “Mushrooms – the New Superfood” report, log onto mushroom-uk.com. Press can call to request a bound copy in the post.
To download the report 'Mushrooms - The New Superfood', click here
