LIFESTYLE NEWS - As Women’s Day is celebrated in South Africa on 9 August, it’s time to focus on optimum women’s health, with fresh mushrooms as wing women on issues from anti-ageing to better gut health.
“Gender differences in health outcomes are well-documented, with women living longer but experiencing more chronic health conditions than men,” notes a 2024 review called Unlocking the power: new insights into the anti-ageing properties of mushrooms.
“Women are more likely to experience osteoporosis, urinary incontinence, and depression than men. Women also experience menopause, which can lead to physical and psychological symptoms.”
Here’s where we have to consider the functional properties of those lovely nutty and creamy supermarket mushrooms (Agaricus bisporus) we favour in our salads, sauces and soups.
“The antioxidant activity of mycochemicals derived from mushrooms plays a significant role in the defence and repair systems against oxidative damage and free radicals, which accelerate the ageing process,” says the review.
In addition, ergothioneine, found more in brown Agaricus bisporus like Portabellinis and Portabellos, “has been shown to scavenge free radicals, particularly those affecting the mitochondrial membrane, thus reducing oxidative stress on the skin.” Definitely better than a month of facials!
So, where else do mushrooms play the role of a girl’s BFF?
- Heart disease – risk rises in women after menopause
Two compounds found in button mushrooms, ergothioneine, which is an anti-inflammatory and an antioxidant, and beta-glucans, a type of dietary fibre, both promote better heart health. - Breast cancer – and immunity
According to a 2020 Indonesian study titled Lectins from the edible mushroom Agaricus bisporus and their therapeutic potentials, “Agaricus bisporus extracts inhibit the growth of epithelial and breast cancer cells as well as induce innate and adaptive immunity. Inclusion of the mushroom as part of the daily diet lowers the risk of breast cancer for postmenopausal women.” - Gut health – it’s a mood booster
Mushrooms are considered prebiotics as they have non-digestible elements like chitin, a polysaccharide, and beta-glucans, a soluble fibre. These feed bacteria in the gut and promote good gut health. In turn, a favourable gut biome has been shown to uplift mood, and even aid in alleviating feelings of depression and anxiety. Feel-good fungi for the win there! - Stress – and uncomfortable hot flushes
Mushrooms “are high in selenium, a mineral that aids in the reduction of oxidative stress and inflammation,” explains Dr Zara Khan from the Revive Research Institute in the US. “Stress causes an increase in epinephrine, which can lead to hot flashes. Hence, consuming mushrooms every day can reduce stress in your body.”
It's also important to acknowledge that in these trying economic times, mushrooms are a budget-friendly stalwart that can be used to make most meat dishes stretch further, while enhancing flavour and adding nutrients.
Mushrooms even open up many plant-based meal options – we think you’ll find that Mushroom Noodle Jars aren’t just for students!
Packed with vitamins, minerals, fibre, protein, antioxidants and more, mushrooms allow women to eat well while delivering big on nutrients, without anyone having to reach for the supplement bottles.
Recipe - Baked Fish with Mushroom Caponata:
Serves 4-6
Ingredients:
- 2 onions, diced
- 2 green peppers, chopped
- 500g white button mushrooms, sliced
- 100g black kalamata olives, pitted & sliced in half
- 50g capers
- 3 Tbsp tomato paste
- 2 Tbsp water
- 1 Tbsp balsamic vinegar
- 1 tsp dried oregano
- Salt & pepper
- Olive oil
- 700g white fish, filleted & deboned
- 1 tsp dried oregano
- 2 cloves garlic, finely minced
- 350g baby potatoes, to serve
- Fresh dill, for serving
Method:
Heat a drizzle of olive oil in a nonstick frying pan and sauté the onion until tender. Add the green pepper and mushrooms and simmer over medium-high heat for a few minutes until all the water is cooked out of the mushrooms.
Add the tomato paste and oregano and cook for 2 minutes. Add the water and vinegar and simmer. Finally add the olives and capers and taste for seasoning. Simmer for a few minutes to blend flavours.
Preheat oven to 220°C, move rack to the top third of the oven and line a baking tray with baking paper.
Brush the baking paper with olive oil and place the fish on top.
Season the fish well with salt, pepper and oregano. Drizzle the top with olive oil and spread the garlic evenly over the fillets. Bake for 5-8 minutes depending on fillet sizes.
Serve the baked fish topped with a generous amount of mushroom caponata, fresh dill and some steamed baby potatoes.
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