Mushroom benefits toward health A Presentation By Mr Allah Dad Khan Former Director General Agriculture Extension KPK Province and Visiting Professor the University of Agriculture Peshawar Pakistan

2. Mushroom Benefits Toward Health
By
Mr.Allah Dad Khan

3. • Mushrooms have been used for thousands of years,
both as food and for medicinal purposes. They are
often classified as a vegetable or an herb, but they are
actually fungi. While there are over 14,000 mushroom
varieties, approximately 3,000 are edible, and about
700 have known medicinal properties. The Pharaohs
prized mushrooms as a delicacy, and the Greeks
believed that mushrooms provided strength for
warriors in battle. The Romans regarded mushrooms
as a gift from God and served them only on festive
occasions, while the Chinese treasured them as a
health food.

4. • Mushrooms, though classified as vegetables
in the food world, are not technically plants.
They belong to the fungi kingdom and
although they are not vegetables,
mushrooms provide several important
nutrients.

6. Increase your vitamin D
• Yes, vitamin D! Mushrooms are the only
fruit or vegetable source of this critical
vitamin. Like humans, mushrooms
produce vitamin D when in sunlight.
Exposing them to high levels of
ultraviolet B just before going to market
converts more of the plant sterol
ergosterol into the so-called sunshine
vitamin.
• The vitamin D in mushrooms has also
been shown to inhibit the growth
of cancer cells by contributing to the
regulation of the cell growth cycle.
The folate in mushrooms plays an
important role in DNA synthesis and
repair, thus preventing the formation of
cancer cells from mutations in the DNA

7. • Mushrooms are a very low kilojoule
food with only 103 kJs per serve. They
have very little carbohydrate or fat,
making them a favourite with anyone
watching their waistline. They have a
modest amount of protein, similar to,
or more, than that found in most
common vegetables. The protein,
carbohydrate and fibre found in
mushrooms are unique and researchers
are finding they can have a very positive
influence on our health. - See more at:
http://www.powerofmushrooms.com.a
u/health-nutrition/health-
nutrition/protein-
carbohydrates/#sthash.piQNBPDr.dpuf

8. Cancer
• Mushrooms contain just as high
an antioxidant capacity as
carrots, tomatoes, green and red
peppers, pumpkins, green beans,
and zucchini.
• Mushrooms contain compounds
that have been linked to lowering
the risk of a range of cancers.
• A meta-analysis of the link
between mushroom eating and
breast cancer confirms that there
is a definite link, with mushroom
consumption reducing the risk of
the cancer

9. • Mushrooms have a deliciously
rich savoury flavour called
‘umami’. Much of the umami
flavour comes from the natural
glutamates in mushrooms. The
umami flavour of mushrooms can
replace some of the salt used in
recipes. Consuming less salt and
fewer salty foods helps to keep
blood pressure levels normal. -
See more at:
http://www.powerofmushrooms.
com.au/health-nutrition/health-
nutrition/flavour-without-
salt/#sthash.H6uK6UyK.dpuf

10. Mushrooms reduce the risk of gout
• There is no evidence that certain
fruits, vegetables or mushrooms
cause gout or make it worse. In
fact, a high consumption of fruit,
vegetables and mushrooms is
linked to a lower risk of gout. A
wholesome diet, such as the
traditional Mediterranean diet, is
associated with a lower risk of
gout. Advice to gout sufferers to
avoid foods such as spinach,
asparagus and mushrooms is not
justified.

11. Mushrooms for healthy skin & hair
• A wholesome diet, sensible sun
exposure and not smoking are
key to a healthy skin. A low
Glycaemic Index (GI) diet helps
keep blood glucose levels normal
and thereby lowers the risk of
acne. Eating plenty of fresh
produce like mushrooms,
vegetables and fruit is good for
the health of your skin and
hair. Essential nutrients in
mushrooms specifically help to
keep skin and hair healthy. They
are selenium, copper, biotin,
niacin and riboflavin.

12. • The longest lived people are those
following the traditional Mediterranean
or Japanese diet, and mushrooms
feature and have a place in both diets.
Mushrooms have a range of essential
nutrients, such as B vitamins and the
antioxidant mineral selenium.
Mushrooms have many other
antioxidants. One in particular,
ergothioneine, is found mainly in
mushrooms among non-animal food
sources. Ergothioneine has its own
blood transporter, indicating that it is
very important for human health. To
achieve a long and healthy life,
mushrooms have a clear role in a
balanced healthy diet.

13. Mushrooms: a true superfood
• There is no formal definition of the
term ‘superfood’. It is presumed that a
superfood will be nutrient-dense and
provide many compounds that
contribute to health. Mushrooms
deserve to be called a superfood based
on the science about this tasty food.
Mushrooms are rich in a range of
essential nutrients, while providing
bioactive compounds like antioxidants
and potential anticancer compounds. -
See more at:
http://www.powerofmushrooms.com.a
u/health-nutrition/health-
nutrition/nature-
superfood/#sthash.BC5zbHuk.dpuf

14. They're known as a 'miracle food'
• For thousands of years mushrooms have been
touted for their health benefits in the Eastern
countries with Chinese and Egyptians being among
the first to put their benefits to use.
• Cassandra says, "The so-called ‘medicinal’
mushrooms such as reishi, maitake and Shiitake
have been used in China for many years for their
health-promoting properties.
​"Their traditional uses include supporting the liver,
reducing blood pressure, supporting the lungs and
of course strengthening the immune system."
People take advantage of these benefits in many
different mushroom forms, such as Reishi
Mushroom Tea which is known to significantly
improve your overall wellbeing in just a matter of
months! It's one to try, that's for sure.

15. Energy boosting
• Feeling tired and out of sorts? Get the spark back
in your life with mushrooms!
We know. It's probably the last thing that comes
to mind when you think about boosting your
energy but mushrooms are actually an amazing
source of all the B vitamins, AKA THE energy
boosting vit.
• "They are great sources of vitamins B2, B3 and
B5, all of which help our body to produce energy
from the foods that we eat," says Cassandra.

16. Fiber
• Mushrooms are a good source of chitin and beta-
glucan, fibers that lower cholesterol and improve
cardiovascular health. A laboratory animal study
published in the 2012 issue of the "International
Journal of Medicinal Mushrooms" found that pink
oyster mushrooms reduced total cholesterol,
triglycerides and low-density lipoprotein, or LDL,
cholesterol and prevented arterial plaque formation.
Further studies are needed to confirm these
preliminary results. A compound in shiitake
mushrooms, called critadenine, helps the liver process
cholesterol.

17. They promote healthy sperm
•
• Trying for a baby? Get some mushrooms into
your man's diet!
• "Mushrooms are a good source of both zinc and
selenium, two very important minerals for
making healthy sperm", say Cassandra.
• But if you're already pregnant, you're still in luck!
Pregnant women need more folate but often
times they can fall deficient. The best thing to do
is eat foods rich in folate which of course includes
mushrooms!

18. Diabetes
• Studies have shown that type 1 diabetics who
consume high-fiber diets have lower blood
glucose levels and type 2 diabetics may have
improved blood sugar, lipids and insulin levels.
One cup of grilled portabella mushrooms and
one cup of stir-fried shiitake mushrooms both
provide about 3 grams of fiber.

19. Weight management and satiety
• Dietary fiber plays an important role in weight
management by functioning as a "bulking
agent" in the digestive system. Mushrooms
contain two types of dietary fibers in their cell
walls: beta-glucans and chitin which increase
satiety and reduce appetite, making you feel
fuller longer and thereby lowering your overall
calorie intake.

21. Boost your immune system
• A study done on mice and published by
the American Society for Nutritionfound that
white button mushrooms may promote immune
function by increasing the production of antiviral
and other proteins that are released by cells
while they are trying to protect and repair the
body’s tissues. A later study showed that these
mushrooms promoted the maturation of immune
system cells–called dendritic cells–from bone
marrow. According to he researchers, this may
help enhance the body’s immunity leading to
better defence systems against invading microbes

22. Eat your antioxidants
• When it comes to antioxidants—the substances
that help fight free radicals that are the result of
oxidation in our body—we’re more likely to think
of colourful vegetables than neutral-hued
mushrooms. But a study at Penn State university
showed that the oxygen radical absorbance
capacity (ORAC)—a measure of a food’s total
antioxidants—of crimini and portobello
mushrooms were about the same as for red
peppers.

23. Kick up your metabolism
• B vitamins are vital for turning food
(carbohydrates) into fuel (glucose), which the
body burns to produce energy. They also help the
body metabolize fats and protein. Mushrooms
contain loads of vitamin B2 (riboflavin) and
vitamin B3 (niacin): 100 grams (31/2 ounces) of
crimini have 44 percent and 30 percent of your
daily recommended amount, respectively, white
button have 36 and 30 percent, and oyster
mushrooms have 32 and 39 percent.

24. Protects Liver
• In addition to all the above mentioned
benefits, mushrooms help protect liver from
damage. The liver of infants can get damaged
due to jaundice or hepatitis. It can even
control severe hepatitis B.
•

25. Good for Bladder
• Mushrooms contain high level of selenium
which has a significant protective effect and
will keep your child’s excretory system healthy.

27. Here are ten useful nutrients found in
Mushrooms.
• 1. Mushrooms are low in Calories. They contain only 100
cal/oz. They are low in fat and 9 to 10% is fibre. This makes
mushrooms ideal for people who wants to reduce weight.
• When ground beef was swapped out for mushrooms in
lasagna, sloppy joes and chili, adults consumed 400 fewer
calories per day, according to a Johns Hopkins Bloomberg
School of Public Health study. Researchers estimate that if
you substitute mushrooms for ground meat in one meal
every week, you can lose five pounds in a year. Just don’t
sabotage this fringe benefit by preparing mushrooms with
loads of butter. Instead, toss them into a nonstick pan that’s
been lightly sprayed with oil, then sauté on low heat until
they soften.

28. Here are ten useful nutrients found in
Mushrooms.
• 2. Mushrooms are excellent source of Potassium an
important mineral that aids in maintaining normal fluid
and mineral balance in the body which helps to control
blood pressure and the risk of stroke.
• Potassium The fiber, potassium and vitamin C content
in mushrooms all contribute to cardiovascular health.
Potassium and sodium work together in the body to
help regulate blood pressure. Consuming mushrooms,
which are high in potassium and low in sodium helps to
lower blood pressure and decrease the risk ofhigh
blood pressure and cardiovascular disease

29. Here are ten useful nutrients found in
Mushrooms.
• 3. Mushrooms contain Selenium which is an
important antioxidant that protects the body cells
from heart diseases and some types of cancers.
• Selenium is a mineral that is not present in most
fruits and vegetables but can be found in
mushrooms. It plays a role in liver enzyme
function, and helps detoxify some cancer-causing
compounds in the body. Additionally, selenium
preventsinflammation and also
decreases tumor growth rates

30. Here are ten useful nutrients found in
Mushrooms.
• 4. Mushrooms are rich in Iron which is responsible for
production of hemoglobin and oxygenation of red
blood cells.
• Iron is very important for kids and helps form new
blood cells. Supply of iron is vital for ideal development
of a child because iron also bonds with oxygen and
supplies oxygen to different parts of the body. You can
provide the daily requirement of iron for your kid by
introducing mushrooms in his or her diet.
•

31. • 5. Mushrooms contain substantial amount
of Copper that is essential in making red blood
cells.
• Since mushrooms contain copper, which has
large number of beneficial effects on the body,
they are definitely going to help your child
stay healthy.
•

32. • 6. Mushrooms also contain Ergothioneine, a
naturally occurring antioxidant that helps to
protect the body's cells.

33. • 7. Mushrooms provides a great source
of Dietary fibre that helps in digestion.

34. • 8. Mushrooms are a good source
of Pantothenic acid (B5) a B vitamin that helps
in the production of hormones and plays an
important role in the function of the nervous
system.

35. • 9. Mushrooms contain Niacin(B3) which helps
promote healthy skin and ensures the
digestive system and the nervous systems
function properly.

36. • 10. Mushrooms are a good source
of Riboflavin (B2) a B vitamin which aids
growth and reproduction of hair, skin, nails
and alleviates eye fatigue and sore around the
mouth.

37. • 11. Potassium The fiber, potassium and
vitamin C content in mushrooms all contribute
to cardiovascular health. Potassium and
sodium work together in the body to help
regulate blood pressure. Consuming
mushrooms, which are high in potassium and
low in sodium helps to lower blood pressure
and decrease the risk ofhigh blood
pressure and cardiovascular disease

38. • 12. Vitamin B12 is usually found in animal
products and since children cannot take this in
sufficient quantity, many lack or depend on
supplements. Mushrooms are considered as a
decent source of vitamin B12 and this is also
good news for vegetarians. Vitamin B12 will
help enhance metabolism in your child’s body
and he will stay energetic and happy.

39. 13.Rich Source of Calcium
• Calcium is an essential element for bone
health. It helps in formation andstrengthening
of bones. Mushrooms are good source of
calcium and can provide the requirement of
calcium for your kid and help him grow well
and strong. Calcium also stimulates and
regulates absorption of iron in the body.