The healthy benefits of mushrooms

The mushroom's ancient tradition as a healing food continues as modern science uncovers its disease-fighting compounds, which may help manage cancer, heart dis­ease, high blood pressure, high cholesterol and viral infections. Here are some more facts about the fungus.

• B vitamins: Though they lack vitamin B12, mushrooms are high in riboflavin, niacin and vitamin B6, which may help to manage depression, heart disease and migraines.
• Ergosterol: This vitamin D precursor may promote bone health.
• Eritadenine: Found in shiitakes, this compound may lower cholesterol by promoting cholesterol excretion.
• Lentinan: Present in small amounts in shiitakes, this polysaccharide compound is under review for immune-enhancing properties.
• Lentinula edodes mycelium (LEM): These compounds in shiitake mushrooms may prevent cancer, heart disease, high cholesterol, high blood pressure, infection and liver disease.
• Selenium: This antioxidant mineral is thought to protect against cancer and macular degeneration.
• Thioproline: Preliminary research suggests that this anticancer compound in shiitake mushrooms may block the formation of cancer-causing nitrogen compounds in the body.

Since the B vitamins in mushrooms leach into water when heated, if you soak dried mushrooms to reconstitute them, it's best to use the soaking water in the recipe. Since some people may react to the allergens in raw mushrooms, it's best to eat them only in small amounts.

In a small study, Japanese men who ate about 110 grams (four ounces) of fresh shiitakes (or 55 grams/two ounces of dried) daily experienced a substantial reduction in cholesterol within one week. A similar study among healthy women demonstrated a significant drop in cholesterol after a week of eating about 85 grams (three ounces) of fresh shiitakes daily.

• Mushrooms and potatoes taste especially good together, so add cooked mushrooms to potato salads or roast them along with roast potatoes.
• Use mushrooms, especially shiitakes, to add a meaty texture to vegetarian stews and chilis.
• Make a relish. Sauté a mixture of finely chopped mushrooms, scallions and garlic in olive oil; add vinegar and use as a topping for burgers, steaks and sandwiches.
• Add finely chopped mushrooms to a meatloaf or burgers (especially turkey loaf or burgers, where the mushrooms will help keep the mixture juicy).
• Grind dried mushrooms to a powder and use along with bread crumbs to coat chicken or fish before sautéing.
• Top portobello mushroom caps with shredded cheese and chopped tomato and serve as appetizer "pizzas."

They are delicious, versatile and the level of benefit to your health continues to grow. They are all good reasons to include mushrooms into your daily diet.