The merit of fungi is two antioxidant substances, glutathione and ergotionein, both able to combat aging and improve health. Both are present in high amounts in fungi. The anti-aging potential of these foods is in fact all to be known and exploited, especially in autumn. Five champignons a day can in fact make a difference in helping to prevent the risk of onset of dementia, heart disease and even cancer, although the variety of fungi richest in these antioxidants are the porcini. We talked about the results of the research published in Food Chemistry with Dr. Elisabetta Macorsini, biologist and nutritionist at Humanitas.
The study by Pennsylvania State University
A study by Pennsylvania State University, published in Food Chemistry, highlights the many anti-aging properties of mushrooms. According to scholars the body uses food to produce energy, but by releasing some free radicals it also causes oxidative stress. Antioxidants can offer a protective effect. According to the free radical theory of aging, according to which when we use food to produce energy a certain number of free radicals are also produced, the body has mechanisms to control most of them. Ergotionein and glutathione accumulate enough to cause damage that is associated with many of the diseases of aging, such as cancer, cardiovascular disease and Alzheimer’s.
Cooking does not affect the properties of the food
In countries like Italy and France there is a lower incidence of neurodegenerative diseases for a diet rich in antioxidants such as ergotionein and the difference with countries that consume less and have more incidence of these diseases is three milligrams per day of the antioxidant, equal to 5 champignons. The good news is that cooking mushrooms does not seem to affect their properties.
What nutritional properties do mushrooms have?
Almost 90% of mushrooms are made up of water with a consequent minimum caloric intake (100 g fresh mushrooms are equivalent to 25 kcal).
They are rich in minerals such as selenium (antioxidant action), calcium, phosphorus, magnesium and silicon (important for the skeletal system), potassium (regulates the heart rhythm), iron (essential for the hemoglobin that transports oxygen to the cells) and manganese (important for the thyroid, the skeletal system and digestion). They also contain many B vitamins. Vitamin B2 helps to strengthen the immune system, while vitamin B3 helps to better absorb what we ingest.
Amino acids include tryptophan, a precursor of serotonin and therefore very important for sleep regulation, and lysine, important for the development of cartilage and calcification of bones.
Are there any contraindications?
“Mushrooms contain mycosin, – explained Macorsini – a substance consisting mainly of cellulose and which confers “hardness”, therefore they remain in the stomach for longer and this could slow down the digestive process. The response of the organism is however individual because the enzymatic endowment deputy to the “digestion” of this substance varies from person to person.
Mushrooms are not recommended for those who suffer from liver, kidney, circulatory and gout diseases and are obviously not suitable for children under 3 years of age and pregnant or lactating women. It would be better to consume mushrooms once or maximum twice per week without exaggerating with the quantities. In this case having the right information becomes a pleasure to enjoy the properties of mushrooms and enjoy them in our diet.
