Eating Just Two Of These Vegetables A Day Is Linked To Lower Cancer Risk

While getting enough greens is an important part of a healthy diet, there's one vegetable in particular that can pack a serious punch. Mushrooms provide a tasty addition to many classic dishes, and even if you don't care for them, you only need two to reap some incredible health benefits. According to Mindbodygreen, a new study found that eating just two mushrooms per day can decrease your risk of cancer by 45%.

The outlet reports that researchers reviewed 17 studies performed on cancer cells to find which foods showed promising results in reducing the incidence of various cancers. Mushrooms were noted as incredibly potent vegetables in fighting off diseased cells, especially for breast cancer. According to the study authors, "Edible mushrooms are...rich in bioactive compounds, including phytochemicals (alkaloids, phenolic acids, flavonoids, carotenoids), fiber, polysaccharides, selenium, vitamins (e.g., niacin, thiamin, riboflavin, ascorbic acid, and vitamins B and D), and the crucial antioxidants ergothioneine and glutathione, which may play a significant role in the prevention of cancer."

Indeed, with so many nutrients and bioavailable vitamins, it's no wonder that they contain anti-inflammatory, antiviral and antibacterial compounds. It's also their anti-tumor properties that provide hope for many health-enthusiasts and mushroom lovers around the world.

Between the 17 studies surveyed, there was a correlation between increased mushroom consumption and lowered cancer rates. According to Medical News Today, eating 18 grams of mushrooms each day lowered the chances of breast cancer by 35%. Partially responsible are the plants' amounts of two antioxidants: glutathione and ergothioneine, the outlet notes. Both of these substances play important roles in fighting cancerous cells. Indeed, Djibril Ba, a graduate student in epidemiology, noted in a press release, "Replenishing antioxidants in the body may help protect against oxidative stress and the risk of cancer."

Mindbodygreen explains that common mushroom types such as oyster, king, shiitake, and maitake contain the highest amounts of ergothioneine. But, common varieties also boast similar benefits. So, if you love button mushrooms or portobellos, pick up a few more at the store! If you aren't a big fan of mushrooms, you only need to eat two to make a difference. You can grind them up or add them to a soup for a tasty, easy way to get your mushrooms in.

For a healthy boost to your diet, add in a few mushrooms wherever you can to stay on top of taking care of yourself.