Melissa Cotton is the creator of this series of posts, published monthly, entitled Exploring G-BOMBS and will be teaching us about how these powerful foods impact our health and wellness.
Are you looking to supercharge your diet with a nutritional powerhouse that’s often overlooked? Mushrooms might just be the secret ingredient you’ve been missing.
This month, I will be focusing on the M in Dr Fuhrman’s G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds). These six foods have the most evidence that support their incredible immune-boosting, anticancer, and longevity promoting effects.
Why does Dr Fuhrman want us to eat mushrooms every day?
● Mushrooms are vital to the human body. They strengthen the body’s natural immune system as well as their natural anti-bacterial and antiviral properties. When you consume mushrooms, you strengthen your body’s ability to defend itself against bacteria. (2)
● Eating mushrooms increases the diversity of microflora (different bacterial species) in your digestive tract. While this is happening, mushrooms decrease inflammation in your digestive tract and prevent the development of all kinds of pathogenic bacteria. (2)
● Mushrooms increase our natural defenses against all types of infections. (2)
● Mushrooms are angiogenesis inhibitors. Angiogenesis is the promotion of new blood vessel growth. (1)
● Angiogenesis inhibitors prevent cancer cells from growing, gaining a blood supply, and metastasizing. Mushrooms inhibit things on the body that should not be growing. (2)
● Angiogenesis is also needed for the growth of fat cells. Mushrooms oppose fat deposition on the body while at the same time working against the growth of cancer cells. (3)
● Mushrooms have chemical properties that oppose insulin. This helps lower blood sugar levels and interferes with fat deposition on the body. Mushrooms induce weight loss, reverse diabetes, and lower blood sugar. (3)
● Mushrooms contain aromatase inhibitors. These are compounds that can block the production of estrogen. In breast and prostate tissue, this can strongly prevent the development of breast cancer and prostate cancer. (2)
● One study showed that frequent consumption of mushrooms (approximately one button mushroom per day) was associated with a 64 percent decrease in the risk of breast cancer. (1)
● A meta-analysis of ten studies on mushroom intake and breast cancer found the more mushrooms eaten daily, the greater the reduction in risk of breast cancer. (1)
● Mushrooms also lower blood pressure and lower cholesterol. They slow down the aging process and make you live longer. (2)
Wisdom from Dr Greger about Mushrooms
● “Spermidine plays a key role in regulating cell growth. Spermidine is also a potent activator of autophagy. Certain foods are naturally rich in spermidine. Interestingly, plain white mushrooms may have twice the spermidine content as “fancier” mushrooms like enoki or shiitake. Cooking mushrooms does not appear to affect levels.” (4)
● “It’s best not to eat mushrooms raw; there’s a toxin in edible mushrooms called agaritine to which you should minimize your exposure. Thankfully, the toxin is destroyed by cooking. Just thirty seconds in the microwave wipes out most agaritine in mushrooms. Freezing also gets rid of most of it, but drying does not. If you put dried mushrooms in your soup, it’s best to boil them for at least five minutes. (5)
● “Though breast cancer is the most common cancer specific to women globally, Asian women are up to five times less likely to develop breast cancer than North American women. Why? One possibility is their intake of green tea. Asian populations also eat more mushrooms. Eating mushrooms and sipping at least half a tea bag’s worth of green tea each day was associated with nearly 90 percent lower breast cancer odds.” (5)
Nutritarian Tips:
● You should cook mushrooms before you eat them. White, cremini, and portobello mushrooms contain agaritine, which is a potentially carcinogenic substance. Cooking them significantly reduces their agaritine content. (3)
● Get the most benefit for your body by eating a variety of mushrooms. (2)
● The powerful combination of green vegetables, onions, and mushrooms allows our bodies to build a strong functioning immune system. (2)
References
1 Fuhrman, Joel. Eat for Life: The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal, and Sustained Weight Loss. HarperOne, 2020.
2 Dr. Fuhrman. Eat to Live Masterclass. Accessed August 15, 2024. https://www.drfuhrman.com
3 Fuhrman, Joel. The End of Dieting: How to Live for Life. HarperOne, 2014.
4 Greger, Michael. How Not to Age. Flatiron Books, 2023.
5 Greger, Michael. How Not to Die. Flatiron Books, 2015.
About Melissa Cotton
Melissa is a first grade teacher with a double major in Elementary Education and Early Childhood. She also has a Master’s Degree in Education Administration. After reading T. Colin Campbell’s book, The China Study, she stopped eating the Standard American Diet (SAD) and has been eating a nutrient-rich, plant-based diet. In December 2023, she earned Dr Joel Fuhrman’s Nutritarian Coaching Certificate. Melissa is an active member of the National Health Association (NHA).
Melissa is the writer/creator of our blog series Exploring GBOMBS. Her love for teaching and learning will support others on their journey for optimal health and wellness.
About Exploring G-BOMBS blog series
Are there specific foods that boost immune function, prevent cancer from developing, and promote longevity? The answer to this question is YES! Dr Fuhrman uses a simple, yet powerful acronym, G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds) to help us remember these six nutrient-dense foods. Over the next few months, I will be sharing a series of blog posts, diving deep into the benefits of G-BOMBS. Do other plant based doctors share Dr Fuhrman’s confidence in the scientific research about these specific foods? Stay tuned to learn why incorporating these foods into your diet can be a game-changer for your health and longevity.
Be well
Stop.Breathe.Focus.Move.Flow.
I love mushrooms all varieties, I have grown up eating cooked always and then noticed some eat raw in salads that I personally am not appreciative of, really good to learn that most mushrooms are better cooked and consumed!