As runners, we all know that it's important to fill our plates with foods rich in vitamins and minerals to take care of strong muscles and bones and a healthy heart. Adding foods like green leafy vegetables, onions, and bell peppers to our diet can bring a multitude of health benefits, and here is one more food to add to that list.

A recent study published in Food Science & Nutrition found that adding mushrooms to your daily diet can help increase your intake of several micronutrients, especially vitamin D, potassium, fiber, and zinc. According to the USDA, one serving of mushrooms equals one cup or 70 grams.

Both potassium and fiber are important for runners to help keep their digestive system regular, and most people aren't getting enough of it. This research suggests that adding mushrooms to your diet is an easy way to make sure you do.

Still suspicious of mushrooms? We contacted Natalie Rizzo, M.S., RD for additional benefits that adding mushrooms to a runner's diet can provide.

Are mushrooms good for you?

Mushrooms are low in calories, carbohydrates, fat, and sodium, making them a simple and healthy addition to your meals, regardless of your dietary restrictions. They also contain antioxidants, which can help with recovery after exercise and boost your immune system, and they're also the only source of vitamin D in the produce aisle.

Additionally, many of the functional types of mushrooms, such as Chaga or lion's mane, are believed to have more antioxidant properties and are often made into supplements, Rizzo says. Functional mushrooms are utilized in oriental medicine as to how to decrease the likelihood of disease. That said, these types of mushrooms are very hard to come by in their natural form, and there isn't much evidence that correlates one type of mushroom supplement with disease reduction.

There is nothing wrong with adding a mushroom supplement to your routine, but it is not a panacea either.

What is the best way to eat mushrooms?

Mushrooms are naturally high in vitamin D, which is a vitamin, so cooking them in oil can increase vitamin D absorption, Rizzo says. But, any way you eat mushrooms is sweet for you. And you'll eat them as often as you wish, either each day or 3 times a day, Rizzo adds.

If you trust them for vitamin D, I recommend eating them a minimum of once a day says, Rizzo.

However, if you think you are missing vitamin D (and many people are), ask your doctor for a simple blood test to assess your condition and help you adjust your diet.

What are the advantages of mushrooms for athletes' health?

Vitamin D is important for the absorption of calcium and therefore the maintenance of strong bones, which is vital for runners who put pressure on their bones.

They are also a source of vitamin B, which helps break down proteins, fats, and carbohydrates, and provides energy. Mushrooms even have potassium, an electrolyte that plays a task in normal fluid and mineral balance and helps control vital signs.

Mushrooms are an excellent source of vitamin D

A 2018 study from the University of Curtin in Australia found that mushrooms could provide 50-100% of our daily needs for vitamin D. This is an important finding, as approximately 40 percent of adults in The US are deficient in vitamin D, which can lower your bone health, increase your risk of certain cancers, and even negatively impact your weight.

Our main source of vitamin D is sunlight, so consuming mushrooms can help increase our supply within the winter and for those that aren't getting their 10-15 minutes within the sun every day. Mushrooms are not only a good source of vitamin D, but they are also the only vegan source of vitamin D out there, so they could be quite an important part of a plant-based diet.

Mushrooms may have anti-inflammatory properties

Although mushrooms are not vibrant, they are packed with antioxidants that control the effects of free radicals. Cooked or raw mushrooms contain selenium, which is not found in most fruits or vegetables. Selenium is a fairly powerful antioxidant, believed to prevent cancer, cardiovascular disease, cognitive decline, and thyroid disease.

However, mushrooms canada even have high levels of two other antioxidants, glutathione and ergothioneine.  They are believed to be essential for anti-aging, as they prevent cognitive decline and oxidative stress. Research shows that people in countries that consume higher amounts of these antioxidants see fewer incidences of neurodegenerative diseases. Fortunately, you only need to consume about five mushrooms per day to reap the full nutritional benefits!

Mushrooms improve gut health

Many studies promote fresh mushrooms as powerful prebiotics to fuel our microbiome probiotics are food for our body's good gut bacteria, probiotics, which help with digestion, maintaining a healthy system, longevity, and some other health benefits. Fungi can radically transform our microbiome, helping it repopulate it with a host of healthy bacteria.