Health benefits of mushrooms and truffles

Mushrooms are a long-time staple of many Asian diets, and Japanese scientists have taken the lead in investigating their possible health benefits. Read on to learn more about what incorporating mushrooms into your diet can mean for your health.

Japanese studies have shown that certain mushrooms may favourably influence the immune system, with potential benefits in fighting cancer, infections and such auto-immune diseases as rheumatoid arthritis and lupus. This effect may be related to the high content of glutamic acid, an amino acid that seems to be instrumental in fighting infections, among other immune functions.

Shiitake mush­rooms contain lentinan, a phytochemical that may help boost immune activity, as well as eritadenine, which helps lower cholesterol by promoting cholesterol excretion.

Other compounds in shiitakes are being studied for their role in lowering heart disease and cancer risk as well as high blood pressure. All mushrooms contain good amounts of potassium, which can have a positive effect in lowering blood pressure. In addition, tree-ear mushrooms, used in many Chinese dishes, inhibit blood clotting and are thought to lower cholesterol. This may prove valuable in treating some heart diseases.

A good substitute for meat in many recipes, mushrooms can be combined with grains to make a meatless "meat" loaf. They are also appetizing and nutritious on their own. Extremely low in calories (125 grams or a half cup contains only 10 calories), mushrooms are virtually fat-free and a valuable source of dietary fibre.

They provide good amounts of potassium, selenium, ribofla­vin, thiamin, folate, B6 and zinc. They are also one of the best plant-based sources of niacin. About 85 grams (three ounces) of portobello mushrooms provide almost 20 percent of the daily niacin requirement. The same-size serving of white mushrooms provides 17 percent, while shiitakes yield six percent.

Portobello and white mushrooms are good sources of selenium. Selenium may help prevent prostate cancer as it is known to work with vitamin E to clean up the free radicals that damage cells. The Baltimore Longitudinal Study on Aging found that men with the lowest levels of selenium in their blood were four to five times more likely to have prostate cancer than men with high selenium levels.

•  Fat-free and very low in calories.
• Rich in minerals.
• Some are rich in plant chemicals, which may boost immune function.

• Wild mushrooms may be poisonous.
• Truffles are expensive because they can't be cultivated as crops.