Embora os cogumelos sejam frequentemente considerados vegetais, na realidade pertencem à família dos fungos. Existem mais de 2000 espécies de cogumelos na natureza, sendo que mais de 25 são comestíveis e considerados alimentos funcionais. Além das suas características físicas e organoléticas únicas, os cogumelos comestíveis são ricos em compostos bioativos, incluindo fitoquímicos (alcalóides, ácidos fenólicos, flavonóides, carotenoides, fibra, polissacáridos, selénio, vitaminas e antioxidantes importantes como a ergotioneína e o glutatião, os quais poderão ter um papel na prevenção de alguns cancros .
Vários estudos sugerem que a ingestão regular de cogumelos pode estar associada a vários benefícios para a saúde, incluindo a diminuição do risco de doenças crónicas como alguns cancros . Em estudos pré-clínicos, os extratos de vários tipos de cogumelos parecem inibir a proliferação de células de cancro da próstata e inibir o seu desenvolvimento . Um estudo clínico de fase I mostrou que a ingestão de cogumelos brancos em pó (Agaricus bisporus) por doentes com cancro da próstata esteve associada a uma diminuição dos níveis de PSA em 36% dos participantes, o que poderá diminuir o risco de recidiva da doença .
Um estudo prospetivo acompanhou 36499 homens ao longo de uma média de 13,2 anos e chegou aos seguintes resultados:
- Comparativamente com ingerir cogumelos menos do que uma vez por semana, a ingestão frequente de cogumelos esteve associada a um risco inferior de cancro da próstata;
- Ingerir cogumelos 1 a 2 vezes por semana esteve associado a um risco 8% inferior de cancro da próstata;
- Ingerir cogumelos mais do que 3 vezes por semana esteve associado a um risco 17% inferior de cancro da próstata.
O estudo sugere que uma ingestão frequente de cogumelos poderá ajudar a prevenir cancro da próstata .
Uma meta-análise anterior mostrou que a ingestão de cogumelos estava associada a uma diminuição do risco de cancro da mama. No entanto, apenas 7 estudos foram incluídos, pelo que não é possível tirar conclusões robustas . Mais recentemente, uma nova revisão sistemática e meta-análise que incluiu 17 estudos observacionais mostrou que uma ingestão superior de cogumelos esteve associada a uma diminuição do risco de cancro, especialmente cancro da mama . Alguns resultados do estudo:
- Uma ingestão superior de cogumelos esteve associada a uma diminuição de 34% no risco de cancro total e uma diminuição de 35% no risco de cancro da mama;
- Uma ingestão de 18g de cogumelos por dia esteve associada a uma diminuição de 45% no risco de cancro.
O estudo concluiu que uma ingestão regular de cogumelos poderá diminuir o risco de cancro.
Outro estudo prospetivo que acompanhou 15546 participantes ao longo de 19,5 anos sugere também que uma ingestão regular de cogumelos poderá diminuir o risco de mortalidade . Alguns resultados do estudo:
- Uma ingestão regular de cogumelos esteve associada a uma diminuição de 16% no risco de mortalidade;
- Substituir 1 porção de carne vermelha ou processada por 1 porção de cogumelos por dia esteve associado a uma diminuição de 35% no risco de mortalidade.
O estudo concluiu que o consumo de cogumelos poderá diminuir o risco de mortalidade, especialmente se substituir a ingestão de carne vermelha.
Os cogumelos são uma ótima fonte de nutrientes, tais como riboflavina, niacina, selénio, cobre, potássio, fibra e beta-glucanos. Além disso, são ricos em fitoquímicos com propriedades quimiopreventivas e antioxidantes, em especial o aminoácido contendo enxofre conhecido por ergotioneína. A ergotioneína é produzida por fungos e bactérias e no corpo humano encontra-se principalmente nos glóbulos vermelhos, fígado, rins e sémen. Embora ainda não se conheça o papel específico deste aminoácido, o facto de existirem transportadores dedicados em vários tecidos humanos sugere que tenha importância para a saúde. Uma das suas principais funções poderá ser a de proteger as células de danos oxidativos, em especial a mitocôndria, o que sugere que tenha a capacidade de proteger contra os mecanismos do envelhecimento. A capacidade de penetrar na mitocôndria dá-lhe um significado importante, uma vez que a maior parte dos antioxidantes não conseguem fazê-lo. Além disso, o glutatião é um importante antioxidante intracelular e a manutenção de níveis adequados nos tecidos orgânicos é fundamental para a saúde e prevenção de doenças crónicas. Deficiência de glutatião poderá afetar o bom funcionamento do sistema imunitário, aumentar o risco de danos ao ADN e está associado a um risco superior de cancro, doenças cardiovasculares, artrite e diabetes.
Um estudo procurou identificar as diferenças na concentração de ergotioneína e glutatião em diferentes tipos de cogumelos, tendo encontrado os seguintes resultados:
- A concentração de ergotioneína e glutatião varia muito entre diferentes espécies de cogumelos;
- Os cogumelos ricos em glutatião têm uma concentração superior do que qualquer outro vegetal ou fruto;
- Os níveis mais elevados de ergotioneína foram observados em dois tipos de cogumelo: pleurotos (cogumelo-ostra-dourado) e em especial nos boletos;
- Os níveis encontrados de ergotioneína nos boletos são os mais elevados de qualquer outro alimento descrito na literatura;
- Os cogumelos ricos em glutatião são também ricos em ergotioneína.
O estudo conclui que os cogumelos (em especial os pleurotos e os boletos) são uma das melhores fontes destes importantes antioxidantes e por isso o seu consumo poderá estar associado a uma diminuição do risco de doenças crónicas e outros problemas relacionados com o stress oxidativo . Nota: a ergotioneína é bastante resistente ao calor, pelo que cozinhar os cogumelos não deverá comprometer os seus efeitos. Além disso, é desejável que se evite consumir cogumelos crus uma vez que têm na sua composição agaritina, a qual é possivelmente tóxica. Ao serem cozinhados esta substância degrada-se .
Ao longo da história, os cogumelos mantiveram uma aura de fascínio e mistério, em parte por alguns deles terem propriedades psicoativas e outros serem tóxicos. No Egito estavam associados à imortalidade e apenas o faraó podia comê-los. No caso dos Maias, eram as suas propriedades alucinogénicas que os tornava parte integrante de cerimónias religiosas. Os Gregos atribuíam aos cogumelos propriedades medicinais e os Romanos apreciavam o sabor especialmente dos boletos, muito utilizados na cozinha italiana hoje em dia. Na China, os cogumelos são utilizados há milhares de anos como alimento e como medicamento, enquanto que na Europa foi sempre visto com alguma desconfiança, devido à toxicidade de alguns tipos de cogumelo. A partir do séc. XVII começam a ser produzidos em França e surgem em alguns livros de cozinha da época. Quando por acidente um agricultor viu crescerem grandes quantidades de cogumelos nas suas plantações, estes começaram a ser mais utilizados naquele país e começaram a ser chamados de cogumelos de Paris, nome ainda utilizado para os cogumelos simples brancos.
Referências:
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