Flex Australia – June-July 2017

FLEXONLINE.COM.AU | FLEX 43

The phytonutrient

pyrogallol is thought

to be responsible

for mushrooms’

natural anti-

inflammatory power.

TRY THESE

BUTTON/

CREMINI/

PORTOBELLO

These common

mushrooms

are all the same

type (Agaricus

bisporus) sold at

different stages

of development.

SHIITAKE

This Asian

mushroom has

been cultivated

since the 1200s

in Japan.

Shiitakes have a

smoky flavour

and may help

with cardio-

vascular health

by protecting

blood vessels.

OYSTER

This thin

mushroom is

one of the most

sought after

in the wild and

is commonly

cultivated.

A study found

that it may lower

cholesterol.

ENOKI

Long and thin

with small caps,

they are often

found in Asian

dishes. They

contain a protein

that has been

linked to

immune-system

regulation.

MAITAKE

A wood-loving

mushroom,

maitake is also

known as hen

of the woods

or sheep’s head.

Studies have

found that it can

help stimulate

immune-

system cells.

MUSHROOMS

FILL UP ON FUNGI TO PROTECT AND BUILD

MAXIMUM MUSCLE, PROMOTE STRONG BONES

AND TAMP DOWN INFLAMMATION.

Mushrooms are often forgotten

about when picking foods that can

provide you with a dense dose of

nutrition, but they actually have a

tremendous amount of potential to be a

game changer when added to your plate.

“Mushrooms are full of fibre and are

rich in B vitamins,” says Kim Larson,

a specialist in sports dietetics. “Other

key nutrients include potassium and

important minerals like selenium,

copper, iron and phosphorus.”

They’re also high in vitamin D (which

helps us absorb calcium), play an essential

role in keeping muscles and bones healthy,

are an immune-response modulator and

reduce pain and inflammation.

“There is also a strong correlation

between adequate vitamin D levels and

optimal muscle function,” Larson says.

“Vitamin D is a hormone, and when it’s

activated it regulates many genes that

affect muscle building, muscle strength,
and muscle size. Type 2 muscle fibres —
the type of muscles that are necessary
for explosive athletic feats — are
extremely sensitive to the effects of
vitamin D deficiency.”
These fibres are known to atrophy
when they don’t get enough vitamin D
but can bounce back quickly when
adequate D is ingested.
It’s common for athletes to have low
vitamin D levels under 30 ng/mL, Larson
says. “When athletes struggle with stress
fractures, musculoskeletal pain, muscle
weakness or frequent sickness, it’s likely
they may be vitamin D–deficient.” Low
vitamin D levels are also associated
with elevated blood pressure, which
can affect strength levels. Check your D
levels with your doctor the next time you
get a check-up and add vitamin D to
GETTY IMAGES your diet if you have a large deficiency.

BY ADAM BIBLE FOOD FOCUS FOOD & SUPPS