Selenium,
an essential mineral, works closely with Vitamin E to produce
antioxidants that neutralize the cell-damaging “free radicals” that can
increase the risk of cancer and other diseases of aging. It plays an
important role in the immune system, the thyroid system and the male
reproductive system.
An important study of selenium and cancer risk reduction was
conducted by the Harvard School of Public Health. Male health
professionals who consumed about 160 micrograms of selenium
per day cut their risk of prostate cancer by 65%, compared to those with
a selenium intake half that large. A member of the research team, Dr.
Edward Giovanucci, believes that the evidence for a selenium-prostate
cancer link is rapidly accumulating. He suggests that males might
consider increasing their selenium intake beyond the current recommended
level of 70 micrograms.
It is also possible that dietary selenium helps reduce the risk of
cardiovascular disease by reducing the buildup of LDL (bad) cholesterol
on artery walls. In addition, selenium appears to slow the progress of
HIV disease, and promising studies are exploring whether selenium helps
alleviate symptoms of inflammatory conditions such as rheumatoid
arthritis, pancreatitis and asthma.
Foods of animal origin and grains are sources of selenium, but in
produce, only mushrooms are a good source of selenium. This is
good news for vegetarians, whose sources of selenium are limited. A
serving of shiitake or crimini mushrooms provides about one-third of the
recommended daily value for selenium. White and portabella mushrooms are
also good sources.
Potassium is a mineral your body just can’t do without.
It helps maintain normal heart rhythm, fluid balance, muscle and nerve
function. The U.S. Food and Drug Administration recently gave a nod to
its disease-fighting capability by stating: “Diets containing foods that
are good sources of potassium and low in sodium may reduce the risk of
high blood pressure and stroke.” Some mushrooms supply more potassium
than foods better known as sources for this mineral. A serving of white
mushrooms has more potassium than an orange or a tomato. A Portobello
mushroom has more than a glass of orange juice.
