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OK， 不再卖关⼦了。它就是我们到处可见的可以天天吃到的东西：蘑菇。
No more suspense. It is a food widely available and you can eat it every day: mushrooms.
我们可能都知道蘑菇的好处，但刚刚发表的⼀篇迄今为⽌最⼤的关于蘑菇和癌症的荟萃分析量化了这种好处：与那些没有吃蘑菇的⼈相⽐，每天吃18克蘑菇的⼈患癌症的风险降低 45%。你不需要吃很多：18克⼤约相当于两个中等⼤⼩的蘑菇。
We probably all know mushrooms are good for you, but the largest meta-analysis on mushrooms and cancer ever that just got published quantified the benefit: people who ate 18 grams of mushrooms per day had a 45 percent lower risk of cancer compared to those who didn’t eat mushrooms. You don’t even need a lot: 18 grams is about equivalent to two medium-sized mushrooms.
在过去几十年的时间⾥，蘑菇在预防和治疗癌症⽅⾯的作用引起了很多关注。这份报告研究了1966年⾄2020年的17项研究，包括了超过19,500名的癌症患者。
The benefit of mushrooms in preventing and treating cancer has garnered a lot of attention in the past several decades. This report looked at 17 studies from 1966 to 2020, and included over 19,500 cancer patients.
报告发现，蘑菇对于乳腺癌有着最为明显的预防效果。但这并不是第⼀个有这个发现的报告。早在2009 年，珀斯西澳大利亚大学的研究⼈员对 2000 名中国⼥性进行了⼀项研究。其中⼀半⼈曾患过乳腺癌。在排除其他变量后，他们发现，每天⾄少吃三分之⼀盎司的新鲜蘑菇（大约每天⼀个蘑菇）的⼥性患乳腺癌的可能性降低 64%。如果再与经常喝绿茶相结合，风险会进⼀步降低令⼈震惊的89%！
The strongest association was found between mushrooms and breast cancer. But this is not the first major study that had this founding. In 2009, researchers from the University of Western Australia in Perth conducted a study of 2,000 Chinese women. Half of them had suffered from breast cancer. After factoring out other variables, they found that women who eat at least a third of an ounce of fresh mushrooms every day (about one mushroom per day) were 64% less likely to develop breast cancer. If you combine that with regular consumption of green tea, the risk is further reduced by an astounding 89%.
研究⼈员认为，蘑菇对乳腺癌的保护与⼀种叫做芳香酶的酶有关，它会产生雌激素，而蘑菇则会抑制这种酶。好几种蘑菇，包括常见的白蘑菇和波多贝罗蘑菇，都具有很强的抗芳香酶活性。
Mushroom’s protection against breast cancer is thought to be related to an enzyme called aromatase, which produces estrogen, and mushrooms inhibit this enzyme. Several varieties of mushrooms, including the commonly available white button and portobello mushrooms, have strong anti-aromatase activity.
（白蘑菇，white mushroom)
(波多贝罗蘑菇，portobello mushroom)
但蘑菇的保护特性不仅适用于激素依赖型癌症，也适⽤于其他类型的癌症。虽然科学仍然在继续探索蘑菇为何具有如此促进健康和预防癌症特性的研究，业界普遍认为，⼀些蘑菇含有特殊的凝集素，可防止癌细胞的生长和分裂。蘑菇里的β-葡聚糖与免疫细胞相互作⽤，可以促进抗肿瘤的免疫反应。此外，白蘑菇、口蘑蘑菇、波多贝罗蘑菇、平菇、舞茸蘑菇和灵芝均含有具有抗癌活性潜力的⽣物活性化合物。这些蘑菇植物化学物质具有抗⾎管⽣成、抗增殖和其他抗癌作⽤。
But mushroom’s protective property is not just for hormone-dependent cancers, it extends to other types of cancers as well. Although the research on why mushrooms have such health promoting and cancer preventing properties is still ongoing, it is understood that some mushrooms contain specialized lectins that prevent cancer cells from growing and dividing. Mushroom beta-glucans interact with immune cells, promoting an anti-tumor immune response. In addition, white, cremini, portobello, oyster, maitake, and reishi mushrooms each contain bioactive compounds with the potential for anti-cancer activity. These mushroom phytochemicals have anti-angiogenic, anti-proliferative, and other anti-cancer effects.
如果蘑菇可以防癌，那它肯定对健康也有其它的好处。事实上，蘑菇还可以增强免疫系统并保护⼤脑免受氧化应激。
If something is good at preventing cancer, you can imagine it has to have other health benefits as well. In fact, mushrooms also strengthen immune system and protect the brain from oxidative stress.
那如何确保我们可以从这种美妙的食物中获益呢？
So how do we make sure we reap the benefits of this wonderful food?
⾸先，你不需要吃很多，但尽量经常吃，尽可能每天吃。炒和汤是最简单、最美味的烹调方法。
First of all, you don’t need to eat a lot, but try to eat it often, as close to daily as possible. Saute and soup are the easiest and most delicious way of enjoying them.
不要把它们放在你的沙拉⾥！不要⽣吃。⽣蘑菇带有⼀种叫做琼脂素的天然毒素，做熟之后会大大减少。
Don’t put them in your salad! Avoid eating them raw. Raw mushrooms come with a natural toxin called agaritine, which is destroyed when cooking.
你不需要去吃那些花哨的，昂贵的品种来得到最⼤的益处。事实上，许多外观朴素、到处可以⻅的蘑菇具有很强的防癌作⽤。有⼀个研究发现，在任何杂货店都能买到的那种⽩蘑菇在预防乳腺癌⽅⾯是最强的。
You don’t need to go to the exotic and expensive varieties to get its biggest benefit. In fact many plain looking and widely available mushroom have very strong cancer preventive effect. One study found that white button mushroom, the kind you can find in any grocery store, is the best at preventing breast cancer.
如果你不喜欢蘑菇的味道或不能每天吃到新鲜的，那么服⽤⼀些补充剂是个很不错的主意。补充剂可以让你吃到不太常⻅的种类，例如灵芝、⽩桦茸、狮⼦鬃蘑菇等。对于患有癌症的⼈来说，可以考虑将蘑菇补充剂作为治疗⽅案的⼀部分。例如，AHCC（活性⼰糖相关化合物）是⼀种含有从某些蘑菇中提取的⼀组化学物质的补充剂，在⽇本常常作为癌症治疗的⼀部分。
If you don’t like the taste of mushroom or cannot eat it fresh every day, it may make sense to take a supplement. With supplements, you can have mushrooms that are not as readily available, such as reishi, chaga, lion’s mane, etc. For people who have cancer, a mushroom supplement may very well be part of the treatment regimen. For example, AHCC (Active Hexose Correlated Compound) is a supplement with a group of chemicals that are taken from certain mushrooms and is commonly incorporated into cancer treatment in Japan.
有时候很小的东西对我们的健康可以有很⼤的影响。今天就去吃⼀点蘑菇吧！
Sometimes small things in life can have a big impact on our health. Now, go eat some mushrooms!
References:
• Djibril M Ba, Paddy Ssentongo, Robert B Beelman, Joshua Muscat, Xiang Gao, John P Richie, Jr.: Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies
• Food Revolution Network: Amazing Study: Mushrooms Reduce Breast Cancer by 64%
• Seema Patel 1 and Arun Goyal2: Recent developments in mushrooms as anti-cancer therapeutics: a review
• Joel Furhman: Mighty Mushrooms: Boost Immune Function and Brain Health and Guard Against Cancer
• Baiba J Grube,3 Elizabeth T. Eng, Yeh-Chih Kao, Annette Kwon and Shiuan Chen: White Button Mushroom Phytochemicals Inhibit Aromatase Activity and Breast Cancer Cell Proliferation
• Nutrition Facts: Breat Cancer Prevention: Which Mushroom is Best”
• Nutrition Facts: Toxins in Raw Mushrooms?
