Mushrooms, locally known as ‘ibihumyo’, are not as common in local markets as expected. Despite the scarcity, nutritionists say they are worth looking for because of the amazing health benefits they have to offer.

Rene Tabaro, a nutritionist at Oshen King Faisal Hospital, says mushrooms are classified as plants in the food world, but technically, they are not plants, they belong to the fungi kingdom. This kingdom is composed of heterotrophic organisms, because they feed themselves by absorbing organic matter from the environment.

NUTRITION

Tabaro says mushrooms provide several nutrients, including protein.

"Generally, mushrooms are a good source of protein for vegetarians. Also, they contain selenium, a beneficial mineral that is often overlooked.   

He says the primary source of selenium is animal proteins. Due to their classification as fungi that feed on animal and plant matter, mushrooms are a good way for vegetarians to obtain the necessary amount of selenium. 

Tabaro adds that selenium helps with bone strength and increases resilience. It also strengthens the teeth, hair, and nails.

Joseph Uwiragiye, the head of nutrition department at University Teaching Hospital of Kigali (CHUK), says selenium is a powerful antioxidant.

"It helps rid the body of free radical damage and generally strengthens the immune system. The bioavailability of selenium in mushrooms differs from one species to another, but the majority of commonly consumed mushrooms have significant levels of this important mineral,” he says.

Uwiragiye adds that mushrooms also contain more potassium and fewer calories. They also contain vitamin B12 which is good for vegans because it is a vitamin often found in animal products. In addition, mushrooms are cholesterol-free, which is ideal for people with heart problems and other cardiovascular diseases.

Uwiragiye says that mushrooms are also rich in fibre; he notes that fibre has many roles, including lowering cholesterol levels in the body and helping with digestion.

"They contain Vitamins D and C. Vitamin C is water soluble and is also an antioxidant that helps speed up the healing of wounds, boosts immunity and also aids in the production of collagen,” he says.

Further, he notes that because of Vitamin C, mushrooms help protect DNA structures from damage and improve the immune system, and that people need Vitamin C to repair tissue. It is also an antioxidant that protects the cells from damage by free radicals.

Because of selenium, which is a non-oxidant, Uwiragiye says it helps to neutralise free radicals, and that radicals are chemicals that can cause cancer. They also contain potassium, a mineral salt which helps in regulating blood pressure and keeps the cells functioning properly.

BENEFITS

Mushrooms offer so much good for one’s health, says Dieudonne Bukaba, the nutrition programme coordinator at Africa Humanitarian Action (AHA) Rwanda.

He says they are a good source of protein as well as antioxidants which help prevent cell damage; and copper, a mineral that aids in the production of red blood cells.

"Mushrooms can help balance a diet, there are people who cannot afford consuming meat or fish on a regular basis, but when they opt for mushrooms, they can still get and maintain the nutritional value that is found in those kinds of foods,” he says.

Bukaba says when one consumes mushrooms, it can help prevent cancer. It also helps in weight management because of the fibre. Consuming mushrooms is also important in diabetic diets because of fibre, when foods with high fibre are consumed, they lower the digestion and absorption of glucose, thus helping in regulation of blood sugar.

"Mushrooms contain natural antibiotics, which inhibit microbial growth and other fungal infections. These same polysaccharides, beta-glucans, can stimulate and regulate the body’s immune system,” he says.

They can also help heal ulcers and ulcerous wounds and protect them from developing infections,” he says. The good combination of Vitamin A, B-complex, and C that is found in them also strengthens the immune system, says Bukaba.

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