Scientists analysed 13 different species of the vegetable, noting their levels of 'ergothioneine' (EGT) and 'glutathione'
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A 2017 study examined the qualities of 13 mushroom types(Image: 10'000 Hours via Getty Images)
Incorporating a specific vegetable into your diet may hold the key to preventing age-related diseases, according to emerging research. Scientists have identified this food as the richest dietary source of two lesser-known antioxidants, which could play a crucial role in maintaining long-term health.
The vegetable in question is the mushroom, with a 2017 study from Pennsylvania State University, among others, highlighting its remarkable properties. In this study, researchers analysed 13 species of mushrooms and discovered that wild porcini varieties contained the highest levels of 'ergothioneine' (EGT) and 'glutathione'.
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EGT is an antioxidant often praised for its potential anti-ageing benefits. Previous research has linked low levels of EGT in the body to increased frailty among older adults and various neurodegenerative diseases, including dementia.
On the other hand, glutathione is thought to repair damaged cells and may help prevent heart conditions, respiratory illnesses, and other medical issues. The combination of these two antioxidants in mushrooms could make them a potent tool in fighting off debilitating health problems.
"What we found is that, without a doubt, mushrooms are the highest dietary source of these two antioxidants taken together, and that some types are really packed with both of them," Professor Robert Beelman, who co-authored the study, said at the time.
"There's a theory — the free radical theory of ageing — that's been around for a long time that says when we oxidise our food to produce energy there's a number of free radicals that are produced that are side products of that action and many of these are quite toxic.
"The body has mechanisms to control most of them, including ergothioneine and glutathione, but eventually enough [radicals] accrue to cause damage, which has been associated with many of the diseases of ageing, like cancer, coronary heart disease and Alzheimer's."
Even though more common mushroom varieties, such as the white button, may contain fewer antioxidants than porcinis, they still pack a punch with higher levels than 'most other foods'. The good news is that cooking mushrooms doesn't significantly diminish these antioxidant components, although this can't be said for all nutrients.
For example, research from 2019 found that boiling mushrooms dramatically slashed the contents of total phenolics, while microwaving helped to preserve them. These compounds are generally known for their anti-inflammatory properties and other health benefits that may assist the body in fighting issues related to oxidative stress, such as heart disease.
Nevertheless, it's important to remember that mushrooms aren't a cure-all for age-related diseases or other health issues. Experts recommend incorporating mushrooms, along with a variety of vegetables, into a well-rounded and nutritious diet.
NHS guidance states: "Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. It's recommended that you eat at least five portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.
"There's evidence that people who eat at least five portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers."
What counts as a portion of fruit or vegetables?
While consuming five different fruits or vegetables daily might seem like a tall order, the NHS emphasises that it doesn't have to be. In an online guide, they class 'a portion' as one of three options:
Fresh, canned or frozen fruit and vegetables (80g)
A glass of fruit juice or smoothie (150ml) – but just one portion daily
Dried fruit (30g) kept to mealtimes
The health body adds: "A slice of pineapple or melon is also one portion, and three heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get one portion.
"You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your Five A Day."