Nutrition experts say that these 4 mushrooms are not only nutritious but also rich in fiber, they all have the effect of lowering blood pressure or boosting immunity.
A study by the University of Singapore found that eating two 150-gram servings (about three-quarters of a cup) of mushrooms per week can reduce the risk of mild cognitive impairment (MCI) in the elderly by up to 50%.
Researchers followed more than 600 elderly people over 60 for six years to study their diets and lifestyles, and found that about 9% of those who ate mushrooms more than twice a week had impaired health. cognitive decline was less than those who ate mushrooms less than once a week (with a 19 percent risk of MCI).
Nutritionist San San has made a nutritional analysis of 4 types of mushrooms that are widely used, including shiitake, enoki mushrooms, chicken thighs and abalone mushrooms.
1. shiitake mushrooms.
Shiitake mushrooms contain fiber and selenium that can help lower blood pressure and lower bad cholesterol, preventing hardening of the arteries. Lentinan, one of the main components of shiitake mushrooms, effectively inhibits the cytochrome P450 1A enzyme, which is responsible for inflammation and cancer. Animal tests show that shiitake extracts are beneficial in fighting cancer in colon cells.
Lentinan also helps the immune system, which can prevent breast cancer cells from growing. Therefore, eating shiitake mushrooms as an additional treatment for people with breast cancer, leukemia and prostate cancer.
2. Enoki mushrooms.
Nutritionist San San said that enoki mushrooms help develop intelligence and reduce fatigue. In which, lysine helps develop children’s intelligence and enhances brain memory; Vitamin B1 can enhance metabolism and has the effect of eliminating fatigue.
In addition, enoki mushrooms can help with weight loss. Nutritionist Trieu Ham Dinh, Director of Chenguang Medical Nutrition Consulting Center, said that enoki mushrooms contain an average of 2.3 grams of fiber per 100g, more than fruits and vegetables, which can stimulate the appetite. digestive tract, helping to eliminate intestinal waste and visceral fat.
Enoki mushrooms also offer many benefits for heart health. In fact, animal studies have shown that rats that consume this mushroom extract have lower levels of total cholesterol as well as triglycerides and bad LDL cholesterol. Thus, a diet with mushrooms will help reduce the risk factors for heart disease.
3. Mushroom chicken thighs.
With a higher amount of protein than other mushrooms, chicken thighs are considered a great food in promoting health, reducing fatigue and stress for users.
Not only helps strengthen the resistance, but abalone mushrooms are also very good for the digestive system. With its nutritional components, this mushroom helps the intestines and stomach work better, prevents constipation, … Using mushrooms properly helps treat a number of diseases such as small intestine, hemorrhoids, …
Chicken thighs contain beta glucan. This substance has the effect of inhibiting the growth of cancer, acting as a blocking agent, killing dangerous cancer cells. In addition, it also creates a “limitation line”, preventing healthy cells from turning into cancer.
4. Abalone mushrooms.
Abalone mushrooms can strengthen immunity, because abalone mushrooms contain a variety of amino acids and glycoproteins, which can repair damaged cells and produce immune proteins. B complex vitamins and zinc may also improve immune cell activity.
In addition, abalone mushrooms also have the ability to prevent and treat diseases of low blood pressure, fight obesity, treat intestinal diseases. Mushrooms help reduce the harmful effects on liver cells of substances such as carbon tetrachloride, thioacetamide and prednisone. Increases the amount of glycogen in the liver and lowers liver enzymes.
The active ingredient lovastatin found in mushrooms, mushrooms, and mushroom spores has the effect of lowering cholesterol, helping to regulate blood circulation in the body, contributing to increasing coronary blood flow, lowering oxygen consumption and improving anemia. heart muscle and has the ability to fight cancer. The US Food and Drug Administration (FDA) has approved it to be used to treat excess cholesterol in the blood. With 100-200g of abalone mushrooms, cooking water to drink daily will help treat blood fat and diabetes effectively.
Many studies also suggest that the pleutorin in abalone mushrooms has antibacterial effects against gram-positive bacteria and even cancer cells. Besides, fresh abalone mushrooms in the wild secrete substances against nematodes and roundworms. Therefore, when eating abalone mushrooms, it also has the effect of preventing helminths.
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