Researchers from the National University of Singapore (NUS) Yong Loo Lin School of Medicine in Singapore found that eating at least two servings of mushrooms every week could slash your risk of mild cognitive impairment (MCI) by half. MCI is the stage right before dementia in which a noticeable decline in cognitive function manifests. Older adults with this condition typically display some form of memory loss or forgetfulness. They may also exhibit deficits in other cognitive functions such as attention, language, and visuospatial abilities. However, the changes can be subtle and won’t affect their day-to-day activities.
One serving is equivalent to three-quarters of a cup of cooked mushrooms with an average weight of around 150 g. Two servings would be equal to almost half a plate. These portion sizes serve as a guideline, but the researchers also found that even consuming one small serving of mushrooms every week may still be able to help lower your odds of developing MCI.
Six commonly consumed mushrooms in Singapore were referenced in the study: golden, oyster, shiitake, and white button mushrooms, as well as dried and canned mushrooms. However, the researchers noted that other mushrooms not mentioned may also have beneficial effects.
The researchers came to this conclusion after they studied the data of more than 600 Chinese participants over the age of 60 living in Singapore for six years. The seniors went through different tests, including interviews, psychological tests, and a two-hour neuropsychological exam. They also reported their dietary habits.
The researchers believed that the reduced risk of MCI in mushroom eaters may be attributed to a compound found in almost all mushroom varieties called ergothioneine (ET). This compound is a powerful antioxidant and anti-inflammatory agent which is only absorbed through diet.
"This correlation is surprising and encouraging. It seems that a commonly available single ingredient could have a dramatic effect on cognitive decline," said study lead author Lei Feng, an assistant professor at the NUS Department of Psychological Medicine.
Feng and her team plan to conduct a randomized controlled trial with the pure compound of ET and other plant-based ingredients, such as L-theanine and catechins from tea leaves, to investigate the efficacy of these phytonutrients in slowing down age-related cognitive decline. They published the current study’s findings in the Journal of Alzheimer’s Disease.
More reasons to chow down on some mushrooms
All varieties of edible mushrooms contain different amounts of protein and fiber. The fibers in mushrooms can help in weight management by increasing satiety and reducing appetite. In turn, these can reduce overall calorie intake.
Mushrooms also contain B vitamins and selenium, a potent antioxidant that supports the immune system and prevents damage to cells and tissues. Certain types of mushrooms may prevent cancer by protecting cells against DNA damage and inhibit tumor formation. These can be attributed to their selenium content and high antioxidant content. (Related: Mushrooms That Fight Cancer and Boost the Immune System.)
The vitamin D in mushrooms was also shown to prevent the growth of cancer cells by contributing to the regulation of the cell growth cycle. Moreover, the folate in mushrooms contributes to DNA synthesis and repair, thus inhibiting cancer cell formation from DNA mutations.
Some evidence also showed that mushrooms can help lower cholesterol, especially in overweight adults. Their phytonutrients can also help prevent cells from sticking to blood vessel walls and forming plaque buildup. This helps keep the heart healthy by regulating blood pressure and circulation.
If you've started on the road to eating healthily, mushrooms are a great addition to your diet. Find out which mushrooms are best for certain dishes at Food.news.
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