Health Benefits of Chestnut Mushrooms
Chestnut mushrooms also called cremini mushrooms, are a type of white fungus.
Besides their good taste and aroma, they possess excellent medicinal properties that give outstanding benefits to the health of human beings. The addition of these little fiber-rich packets can help you out with weight management issues and others. They may offer several health benefits when consumed in a balanced diet.
This article will cover the nutritional profile and health benefits of chestnut mushrooms.
Rich Nutritional Profile
Chestnut mushrooms are rich in all essential nutrients that make your diet a complete meal packed with a bundle of nutrients and delightful flavor. Let’s explore the positive role of each nutrient in your body after the consumption of this little healthful bundle of joy.
| Calories | Chestnut mushrooms are low in calories that’s why chosen by individuals who are looking forward to weight management. | RDA VALUE: 22gm/100gm |
| Protein | Chestnut mushrooms are good source of plant-based proteins like beta-glucans, ergothionine and glutathione. | RDA VALUE: 3gm/100gm |
| Carbs | Carbohydrates provide you with a quick source of energy. | RDA VALUE: 3gm/100 |
| Dietary fibers | Dietary fibers play their role in maintaining a good digestive system and also maintaining satiety. | RDA VALUE: 2gm/100gm |
| Fat | Chestnut mushrooms are very low in fats which ensures a healthy heart. | RDA VALUE: >0.5gm/100gm |
| Vitamins | Chestnut mushrooms are rich source of vitamin D and other B vitamins like niacin, riboflavin and pantothenic acid that help in maintaining your overall well-being. | RDA VALUE: Vitamin D = 600 IU , Vitamin B (NIACIN)= 3.9gm/100gm, RIBOFLAVIN= 0.2gm/100 gm |
| Minerals | Selenium, copper and potassium play their parts in chestnut mushrooms. Selenium is packed with anti-oxidant properties, copper helps in the absorption of iron and the formation of red blood cells. While potassium aids in heart health and regulates blood pressure. | RDA VALUE: Selenium: 5.7mcg/100gm Potassium:420mg/100gm Copper:0.2gm/100gm |
Health Benefits of Chestnut Mushrooms
- Anti-oxidant Properties
- Immune System Support
- Cardiovascular Health
- Weight Management
Anti-Oxidant Properties
The chestnut mushrooms are packed with anti-oxidants namely selenium and ergothionine. These anti-oxidants play a vital role in reducing and protecting our body cells from oxidative stress.
What is oxidative stress?
An imbalance between the body’s capacity to combat reactive free radicals with antioxidants and the rate at which they are produced is what leads to oxidative stress. An imbalance like this can cause harm to cells, which in turn may exacerbate illnesses including chronic diseases, aging, and inflammation. Keeping antioxidants and free radicals in balance is essential for preserving the health of cells and general well-being.
Let’s learn how ergothioneine and selenium play their parts in reducing such oxidative stress.
Ergothioneine:
This naturally occurring amino acid derivative cannot be synthesized by the body but can easily be taken through diet especially chestnut mushrooms as these are the major source of ergothionine. Ergothionine can protect the body’s cells from oxidative stress as it neutralizes free radicals or unstable molecules which contribute to damaging cells and cause chronic diseases.
The ergothioneine is accumulated in larger concentrations around the cells which are highly exposed to oxidative stress, thus provide cell protection against such stress.
Selenium:
Selenium is required by the body in trace amounts for proper body functioning. Seleno proteins are the enzymes present in selenium that have anti-oxidant properties that help protect cells from oxidative damage from free radicals.
These enzymes also contribute to overall metabolic health by maintaining proper thyroid functioning. Selenium protects cells from DNA mutations that may lead to cancers.
Immune System Support
Two important components that particularly play a larger part in supporting or boosting the immune system are beta-glucans and B vitamins. You can have a brief look at their roles mentioned below:
Beta-glucans:
Beta-glucans are soluble dietary fibers that are found in abundant amounts and can boost the immune system. They help immune cells like neutrophils, macrophages and other natural killer cells to destroy bacteria, damaged cells, and other foreign compounds, the process is known as phagocytosis. This helps in creating the immune system to be more powerful.
On the other hand, cytokines are those messenger cells that coordinate with the immune system, that are produced in reaction to such chemicals.
- B vitamins ( Niacin and Riboflavin)
- Niacin:
Niacin is considered as the key component in converting food into energy. The appropriate amount of niacin helps work the immune system correctly. Niacin divides its energy according to the needs of immune cells. Their anti-inflammatory property helps the immune system for the synthesis of those chemicals that can cause inflammation.
Niacin produces a co-enzyme called Nicotinamide Adenine Dinucleotide (NAD), which possesses antioxidant pathways that help maintain the integrity of the immune system by removing free radicals produced in the body.
- Riboflavin:
Riboflavin is the component that helps in the operation of cells through the metabolism of protein and lipids. Flavin adenine dinucleotide (FAD) and Flavin mononucleotide (FMN) act as precursors for antioxidant defense. They help in protecting the immune system by eliminating the free radicals from the body.
Riboflavin also plays a role as an essential component for respiratory and digestive systems. It protects the mucosal lining and first line of defense against infections.
Cardiovascular Health
High cholesterol levels lead to many cardiovascular diseases. The presence of beta-glucans in chestnut mushrooms helps to prevent the accumulation of cholesterol in the bloodstream thus maintaining cholesterol levels.
Fibers in chestnut mushrooms execute the process of bile acids excretion, so the removal of these bile acids may interfere with the utilization of cholesterol to synthesize new acids, in this way overall level of cholesterol remains under control.
The maintenance of these cholesterol levels thus helps in maintaining bad cholesterol levels (LDL) which may cause plaque accumulation in the arteries.
Minerals are known for their blood pressure regulating properties so chestnut mushrooms contain a good amount of potassium that helps in maintaining blood pressure.
Weight Management
Chestnut mushrooms are considered the richest fiber source that helps weight-conscious individuals to maintain a healthy body weight. Being very low in calories they also help in reducing weight. The fiber content increases satiety so you can stop overeating.
Along with very low in calories they are bundles packed with lots of essential nutrients like minerals, vitamins and anti-oxidants that are good enough for your overall wellbeing.
Health Concerns or Allergies
Chestnut mushrooms are the safest options to include in your daily diet. They show allergies in rare cases.
Chestnut mushrooms show allergic reactions if consumed in high amounts or by individuals facing any medical conditions.
For such conditions, an individual or consumer must have to consult a healthcare expert or certified nutritionist before adding these little buddies to your regular diet.
Besides all this, moderation is the key to maintaining good health.
So diversity in diet is the core part of your healthy eating habits. We have to choose different food groups instead of sticking to one.
Final Thought
The nutrient-loaded chestnut mushrooms are rich in flavors. They play an integral part in weight management as they are fiber-dense and low-caloric. The presence of B vitamins and other anti-oxidants supports the body’s immune system and protects against chronic diseases.
Despite all the facts and benefits, you have to keep moderation in consumption to avoid any kind of serious health issues and allergies. So addition of chestnut mushrooms is absolutely a wholesome choice that adds extra delight to your meals by maintaining your overall health.
FAQS
Q: Can we add chestnut mushrooms to the keto diet?
Yes we can add them in keto. Because chestnut mushrooms are very low in carbs and a rich source of fibers and other essential nutrients.
Q: Can chestnut mushrooms be part of a gluten-free diet?
Chestnut mushrooms are naturally gluten-free, thus not causing any gluten-related health concerns. so you can add them to a gluten-free diet.
Q: Is this a good option to ferment or preserve chestnut mushrooms?
Fermentation or preservation of chestnut mushrooms can help enhance their characteristic flavor and also prolong their shelf life.
Q: If an individual is lactose intolerant, could they consume chestnut mushrooms?
Chestnut mushrooms are lactose lactose-free source of vitamin D. so it can be an easy option to add to meals to fulfill nutritional requirements.
