Mushrooms provide a variety of micronutrients, especially vitamin D, which is good for runners’ health and ensures a healthy digestive system.
According to Runner’s World, athletes or running enthusiasts often focus on diet, in which priority is given to foods rich in vitamins and minerals to keep bones strong and heart strong. Green leafy vegetables, onions and peppers also bring many benefits to the body, especially mushrooms.
A study in the journal Food Science & Nutrition found that adding about 84 mg of mushrooms or half a cup to your daily diet can increase your micronutrient intake, especially vitamin D, potassium, fiber, and zinc. According to the United States Department of Agriculture, one serving of mushrooms is one cup or 70 grams.)
Potassium and fiber play an important role for runners, helping to maintain a regular digestive system, however, most runners do not get the required amount.
Natalie Rizzo – nutritionist in New York (USA) – believes that mushrooms are a healthy and easy addition to meals, even when dieting, because of their low calorie, carbohydrate, fat and sodium content. . They also contain antioxidants, which repair the body after a workout and boost the immune system. “Mushrooms are also a good source of vitamin D,” he stressed.
There are quite a few functional mushrooms out there, Rizzo says, of which Chaga (Inonotus obliquus) or lion’s mane (Hericium erinaceus) have high antioxidant properties and are often formulated as supplements.
“Eating mushrooms regularly isn’t harmful, but it’s not a cure either,” says the expert.
What is the best way to eat mushrooms?
According to Rizzo, mushrooms are naturally high in vitamin D, which is a fat-soluble vitamin, so cooking mushrooms in oil can increase vitamin D absorption. However, either way is fine, even three meals. One day is no problem.
“If you want to get vitamin D, I strongly recommend that you eat them at least once a day,” Rizzo emphasizes.
However, if you think you are deficient in vitamin D (a lot of people have this condition), runner should see a doctor, do a simple blood test to understand the situation, thereby adjusting the diet.
“Vitamin D is needed for calcium absorption and maintenance of strong bones – important for runners, who always have bone problems when running. They are also a good source of B vitamins, which help break down protein, fats and carbohydrates. Mushrooms also contain potassium, an electrolyte that plays a role in fluid and mineral balance and aids in blood pressure control,” added the expert.