Mushrooms: Nutritional value and health benefits

Mushrooms are classified as vegetables in the food world, but they are not technically plants. They belong to the fungi kingdom. Although they are not vegetables, mushrooms provide several important nutrients.

The key to getting enough vitamins and minerals in the diet is to eat a colorful variety of fruits and vegetables. In many cases, a food that lacks color also lacks necessary nutrients, but edible mushrooms, which are commonly white, prove quite the contrary.

This feature is part of a collection of Medical News Today articles on the health benefits of popular foods. It provides a nutritional breakdown of mushrooms and an in-depth look at their possible health benefits, how to incorporate more mushrooms into your diet and any potential health risks associated with their consumption.

Contents of this article:

1. Health benefits of mushrooms
2. Nutritional profile of mushrooms
3. Incorporating more mushrooms into the diet
4. Potential health risks of consuming mushrooms

Health benefits of mushrooms

Mushrooms contain some valuable nutrients.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Increasing consumption of whole, unprocessed foods, like mushrooms, appears to decrease the risk of obesity and overall mortality, diabetes, and heart disease. They also promote a healthy complexion and hair, increased energy, and overall lower weight.

1) Cancer

Mushrooms are high in antioxidants, just like carrots, tomatoes, green and red peppers, pumpkins, green beans, zucchini, and other whole foods.4 Antioxidants are chemicals that get rid of free radicals, a type of chemical that can harm a person's body cells, potentially leading to cancer. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2

The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. Placing freshly cut mushrooms in the sun significantly increases their vitamin D content. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2

2) Diabetes

Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels and people with type 2 diabetes may have improved blood sugar, lipids and insulinlevels.

One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber. Fiber also benefits the digestive system and reduces the risk of heart disease and metabolic syndrome.

The Dietary Guidelines for Americans recommend 21 grams to 25 grams a day of fiber for women and 30 grams to 38 grams a day for men.

3) Heart health

The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium, helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.

Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5 percent.3 The stem of the shiitake mushrooms is a particularly good source of beta-glucans.

4) Immunity

Selenium has also been found to improve immune response to infection by stimulating the production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.3

5) Weight management and satiety

Dietary fiber plays an important role in weight management by functioning as a "bulking agent" in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls, beta-glucans and chitin. These increase satiety and reduce appetite. By making you feel fuller longer, they can reduce overall calorie intake.3

Nutritional profile of mushrooms

Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as "functional foods."

As well as providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

One cup of chopped or sliced raw white mushrooms contains:

15 calories

0 grams of fat

2.2 grams of protein

2.3 grams of carbohydrate, including 0.7 grams of fiber and 1.4 grams of sugar

A large variety of mushrooms are available, but most provide around the same amount of the same nutrients per serving, regardless of their shape or size.

Vitamins and minerals

Mushrooms are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin B3). The B vitamins help the body to get energy from food, and they help form red blood cells.

A number of B vitamins also appear to be important for a healthy brain. Pregnant women are advised to take folic acid, or folate, during pregnancy, to boost fetal health.

Mushrooms are also the only vegan, non-fortified dietary source of vitamin D. Dairy products are normally a good food source of vitamin D, but vegans do not consume any animal products, so mushrooms can offer an alternative source of this important vitamin.

Several other minerals that may be difficult to obtain in a vegan diet, such as selenium, potassium, copper, iron, and phosphorus, are available in mushrooms.1

Beta-glucans are a type of fiber that is found in the cell walls of many types of mushrooms. Recently, beta-glucans have been the subject of extensive studies that suggest they might improve insulin resistance and blood cholesterol levels, lowering the risk of obesity and providing an immunity boost.3

Mushrooms also contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory. Choline assists in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, supports proper fat absorption and reduces chronic inflammation.7

Incorporating more mushrooms into the diet

When buying mushrooms at the market, chose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered. Store mushrooms in the refrigerator and do not wash or trim them until ready for use.

Make stuffed portabella mushrooms by filling them with your favorite ingredients and baking.

Quick tips for preparing mushrooms:

• Sauté any type of mushroom with onions for a quick and tasty side dish
• Add raw sliced crimini mushrooms or white mushrooms to top any salad
• Make stuffed portabella mushrooms by filling them with your favorite ingredients and baking
• Add sliced mushrooms to omelets, breakfast scrambles and quiches
• Grill portabella mushrooms and use them on sandwiches or in wraps

While most of us are familiar with white or button mushrooms, other types are available.

One 19-gram shiitake mushroom, popular in Japanese cuisine, contains:

• 6 calories
• 0.09 grams of fat
• 1.29 grams of carbohydrate, including 0.45 grams of sugar
• 0.43 grams of protein
• 0.5 grams of dietary fiber

Shiitake mushrooms can be sautéed in broth or olive oil for a healthy side dish.

One whole 84-gram portabella mushroom contains:

• 18 calories
• 0.29 grams of fat
• 3.25 grams of carbohydrate, of which 2.10 grams is sugar
• 1.77 grams of protein
• 1.1 gram of dietary fiber

To enjoy a portabella mushroom, clean it, remove the stem, and marinate it a mixture of olive oil, onion, garlic, and vinegar for an hour. Then place under a hot grill for 10 minutes.

Potential health risks of consuming mushrooms

Wild mushrooms have been part of the human diet for several centuries, but uncultivated wild mushrooms may pose a risk to those unable to distinguish between those safe to eat and those that are dangerous for consumption.

Eating wild mushrooms that are toxic to humans can cause severe illness and sometimes even death. Studies have also shown that some wild mushrooms contain high levels of heavy metals and other harmful chemicals.5

To avoid these dangers, it is best to consume mushrooms that have been cultivated under appropriate conditions.

Consuming beta-glucans is believed to be safe for most people. However, since beta-glucans are capable of stimulating immune function, this may be a risk for those with autoimmune diseases such as rheumatoid arthritis, lupus, asthma, and multiple sclerosis.

Researchers have yet to conclude whether or not large amounts of beta-glucan intake has any negative effects on those with these conditions.5

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health

Why Sourdough Bread Is One of the Healthiest Breads

Sourdough bread is an old favorite that has recently risen in popularity.

Many people consider it to be tastier and healthier than conventional bread. Some even say that it’s easier to digest and less likely to spike your blood sugar.

But is there any truth to these claims? This article takes a close look at the evidence.

What Is Sourdough Bread?

Sourdough is one of the oldest forms of grain fermentation.

It’s believed to have originated in ancient Egypt around 1,500 BC and remained the customary form of bread leavening until baker’s yeast replaced it a few centuries ago .

A leavened bread is a bread whose dough rises during the bread-making process, usually as a result of gas being produced as the grain ferments.

Most leavened breads use commercial baker’s yeast to help the dough rise. However, traditional sourdough fermentation relies on “wild yeast” and lactic acid bacteria that are naturally present in flour to leaven the bread.

Wild yeast is more resistant to acidic conditions than baker’s yeast. This is what allows it to work together with lactic acid-producing bacteria to help the dough rise.

Lactic acid bacteria can be found in several other fermented foots, including yogurt, kefir, pickles, sauerkraut and kimchi.

The mix of wild yeast, lactic acid bacteria, flour and water used to make sourdough bread is called a “starter.” During the bread-making process, the starter ferments the sugars in the dough, helping the bread rise and acquire its characteristic taste.

Sourdough bread takes much longer to ferment and rise than other types of bread, which is what creates its particular texture.

To this day, making sourdough bread remains popular in Mediterranean and Middle Eastern countries, as well as in the San Francisco Bay region of the US.

Some store-bought sourdough breads are not made using the traditional sourdough method, thereby reducing their health benefits.

Buying sourdough bread from an artisan baker or a farmer’s market increases the likelihood of it being “true” sourdough bread.

Summary: Sourdough is an old form of bread leavening. It relies on a mix of wild yeast and lactic acid bacteria that are naturally present in flour, rather than baker’s yeast, to leaven the dough.

Nutrition Content

The nutrition composition of sourdough bread depends on the type of flour used to make it — whether it’s whole grain or refined.

Nevertheless, sourdough’s nutrition profile resembles that of most other breads.

On average, one medium slice weighing approximately 2 ounces (56 g) contains:

• Calories: 162 calories
• Carbs: 32 grams
• Fiber: 2–4 grams
• Protein: 6 grams
• Fat: 2 grams
• Selenium: 22% of the RDI
• Folate: 20% of the RDI
• Thiamin: 16% of the RDI
• Sodium: 16% of the RDI
• Manganese: 14% of the RDI
• Niacin: 14% of the RDI
• Iron: 12% of the RDI

In addition, sourdough has some special properties that allow it to surpass the nutrition profile of most other types of bread, which is discussed in the next chapter.

Summary: Sourdough’s basic nutrition profile resembles that of other breads, but it has a few special properties that make it more nutritious.

It’s More Nutritious Than Regular Bread

Although sourdough bread is often made from the same flour as other types of bread, the fermentation process improves its nutrition profile in several ways.

For starters, whole grain breads contain a good amount of minerals, including potassium, phosphate, magnesium and zinc .

Unfortunately, the absorption of these minerals is limited by the presence of phytic acid, which is commonly referred to as phytate.

Phytates are considered antinutrients because they bind to minerals, reducing your body’s ability to absorb them .

Interestingly, the lactic acid bacteria found in sourdough bread lower the bread’s pH, which helps degrade phytates. This results in a bread that has a much lower phytate content than other types of bread .

One study showed that sourdough fermentation may reduce the phytate content of bread by 24–50% more than conventional yeast fermentation .

Lower phytate levels increase mineral absorption, which is one of the ways in which sourdough bread is more nutritious than conventional bread.

Moreover, studies show that the lactic acid bacteria present in sourdough bread have the ability to release antioxidants during sourdough fermentation .

Sourdough fermentation also increases folate levels in the bread, although levels of certain nutrients like vitamin E may be slightly reduced in the process .

Finally, sourdough’s longer fermentation time helps improve the flavor and texture of whole grain bread. This may make people more likely to opt for a whole grain bread, thereby promoting a higher consumption of fiber and nutrient-rich breads .

Summary: Sourdough bread contains higher levels of folate and antioxidants than other breads. Also, its lower phytate levels allow your body to absorb the nutrients it contains more easily.

It’s Easier to Digest and Often Safe for People With Gluten Intolerance

Sourdough bread is often easier to digest than bread that’s fermented with brewer’s yeast.

Researchers believe this could partly be due to sourdough bread’s prebiotic content and probiotic-like properties .

Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut, while probiotics are beneficial bacteria found in certain foods and supplements.

Regularly consuming both may help improve your gut health, easing digestion .

Sourdough fermentation may also help improve digestion by degrading gluten to a greater extent than baker’s yeast .

Gluten is a type of protein found in certain grains. It can cause digestive problems in people who are sensitive or allergic to it .

Gluten tolerance varies from person to person. Some have no visible issues digesting gluten, whereas it can cause stomach pain, bloating, diarrhea or constipation in others .

Sourdough bread’s lower gluten content may make it easier to digest, especially for individuals sensitive to gluten.

Research has shown that the sourdough fermentation process may also help improve the taste, texture and nutrient availability of gluten-free bread.

This makes gluten-free sourdough bread an interesting alternative for those needing to avoid all gluten, such as those with celiac disease.

Summary: Sourdough bread contains lower amounts of gluten, making it easier to digest for people with gluten intolerance. Its prebiotic and probiotic-like properties may further improve digestion.

It May Be Better for Blood Sugar Control

Sourdough bread may have a better effect on blood sugar and insulin levels than other types of bread, though the reason for this isn’t yet fully understood.

Researchers believe that sourdough fermentation may modify the structure of carb molecules. This reduces the bread’s glycemic index (GI) and slows down the speed at which sugars enter the bloodstream .

The GI is a measure of how a food affects blood sugar. Foods with a lower GI are less likely to produce a spike in blood sugar levels.

In addition, the lactic acid bacteria found in the dough produce organic acids during fermentation. Some researchers believe these acids may help delay stomach emptying and prevent a spike in blood sugar in a way similar to vinegar .

The sourdough fermentation process is often used to make rye breads, as rye does not contain enough gluten for baker’s yeast to work effectively .

One study showed that participants who consumed rye bread had a lower spike in insulin levels than those given the same amount of conventional wheat bread .

In addition, several other studies compared participants’ glucose response after eating sourdough bread and bread fermented with baker’s yeast.

Overall, participants who ate the sourdough bread had lower blood sugar and insulin levels than those who ate the breads fermented with baker’s yeast .

Summary: Sourdough fermentation produces changes in the bread that may allow for better blood sugar control and improved insulin sensitivity.

How to Make Sourdough Bread

Fresh sourdough bread can be made at home from three simple ingredients — water, flour and salt.

Here is a quick overview of the steps required:

1. Make a sourdough starter. You can learn about making one in this video.
2. Feed your starter daily and let it grow for a few days. You will use part of this starter to make the bread and save the rest for future use.
3. Mix part of your starter with flour and water and allow this mixture to rest for a few hours. Then add salt.
4. Fold the dough a few times before letting it rest again for approximately 10–30 minutes. Repeat the folding and resting steps a few times until the dough becomes smooth and stretchy.
5. On the final rest, let the dough rise at room temperature until it grows to about 1.5 times its original volume.
6. Shape your bread loaf and bake it in a Dutch oven.
7. Allow bread to cool on a rack for 2–3 hours before slicing it.

For a complete video about how to use your starter to make a loaf of bread, check out this video.

Keep in mind that making your sourdough starter will take approximately 3–5 days. Do not rush this process, as the quality of your starter is what will give your dough a good flavor and help it rise.

Also, note that you will only use part of the starter to make the bread. You can save the rest for future use as long as you refrigerate it and “feed it” at least once a week.

When you’re ready to make another loaf, simply take your starter out of the fridge 1–3 days ahead of time and feed it once a day until it strengthens again.

Here are a few more sourdough bread recipes:

• Basic Sourdough Bread
• Artisan Whole Grain Sourdough
• 12-Grain Raisin Sourdough
• Multigrain Sourdough Sandwich Bread

Summary: Follow the steps above to make your sourdough starter and first loaf of bread. There are many more recipes available, as well.

The Bottom Line

Sourdough bread is a great alternative to conventional bread. Its lower gluten and phytate levels make it more nutritious and easier to digest.

Sourdough bread also seems less likely to spike your blood sugar levels, which makes it an option for those monitoring their blood sugar.

All things considered, it’s worth giving it a try.

Just remember that sourdough bread can be made from virtually any type of flour, so opt for a whole grain variety.

10 Signs and Symptoms of Hypothyroidism

Thyroid disorders are common. In fact, about 12% of people will experience abnormal thyroid function at some point during their lives.

Women are eight times more likely to develop a thyroid disorder than men. Also, thyroid problems increase with age and may affect adults differently than children.

At the most basic level, thyroid hormone is responsible for coordinating energy, growth and metabolism in your body.

Problems can occur when this hormone’s levels are too high or low.

Hypothyroidism, or low levels of thyroid hormone, slows your metabolism and decreases growth or repair of many parts of the body.

What Is Hypothyroidism?

The thyroid is a small, butterfly-shaped gland that drapes across the front of your windpipe.

If you place your fingers on the sides of your Adam’s apple and swallow, you’ll feel your thyroid gland sliding under your fingers.

It releases thyroid hormone, which controls the growth and metabolism of essentially every part of your body.

The pituitary, a tiny gland in the middle of your head, monitors your physiology and releases thyroid-stimulating hormone (TSH). TSH is the signal to the thyroid gland to release thyroid hormone .

Sometimes TSH levels increase, but the thyroid gland can’t release more thyroid hormone in response. This is known as primary hypothyroidism, as the problem begins at the level of the thyroid gland.

Other times, TSH levels decrease, and the thyroid never receives the signal to increase thyroid hormone levels. This is called secondary hypothyroidism.

Hypothyroidism, or “low thyroid,” can cause a variety of signs and symptoms. This article will help you recognize and understand these effects.

Here are 10 common signs and symptoms of hypothyroidism.

1. Feeling Tired

One of the most common symptoms of hypothyroidism is feeling worn out. Thyroid hormone controls energy balance and can influence whether you feel ready to go or ready to nap.

As an extreme example, animals that hibernate experience low thyroid levels leading up to their long sleep .

Thyroid hormone receives signals from the brain and coordinates cells to change their functions, depending on what else is going on in your body.

Those with high levels of thyroid hormone feel nervous and jittery. In contrast, people with low thyroid feel exhausted and sluggish.

In one study, 138 adults with hypothyroidism experienced physical exhaustion and reduced activity. They also reported low motivation and feeling mentally tired.

Low-thyroid individuals feel unrested, even though they may be sleeping more.

In another study, 50% of people with hypothyroidism felt constantly tired, while 42% of people with low thyroid hormone said they slept more than they used to .

Feeling sleepier than usual without a good explanation could be a sign of hypothyroidism.

Summary: Thyroid hormone is like a gas pedal for energy and metabolism. Low thyroid hormone levels leave you feeling drained.

2. Gaining Weight

Unexpected weight gain is another common symptom of hypothyroidism .

Not only are low-thyroid individuals moving less — they’re also signaling their livers, muscles and fat tissue to hold on to calories.

When thyroid levels are low, metabolism switches modes. Instead of burning calories for growth and activity, the body stores calories from the diet as fat. This causes your basal metabolic rate, or the amount of energy you use at rest, to decrease.

Because of this, low thyroid hormone levels can cause weight gain, even if the number of calories eaten remains constant.

In fact, in one study, people with newly diagnosed hypothyroidism gained an average of 15–30 pounds (7–14 kg) in the year since their diagnoses .

If you’ve been experiencing weight gain, first consider whether other changes in your lifestyle might explain it.

If you seem to be gaining weight in spite of a good diet and exercise plan, bring it up with your doctor. It might be a clue that something else is going on.

Summary: Hypothyroidism signals the body to eat more, store calories and burn fewer calories. This combination leads to weight gain.

3. Feeling Cold

Heat is a byproduct of burning calories.

For example, consider how hot you get when you workout. This is because you are burning calories.

Even when you’re sitting, you’re burning a small amount of calories. However, in cases of hypothyroidism, your basal metabolic rate decreases, reducing the amount of heat you generate.

In addition, thyroid hormone turns up the thermostat on brown fat, which is a specialized type of fat that generates heat. Brown fat is important in maintaining body heat in cold climates, but hypothyroidism prevents it from doing its job .

That’s why low levels of thyroid hormone cause you to feel colder than others around you. While being more sensitive to cold than others is common, feeling more sensitive to cold than usual occurs in 40% of low-thyroid individuals .

If you’ve always wanted the room warmer than the people you live and work with, this may just be the way you are built.

But if you’ve noticed yourself feeling colder than normal lately, it could be a sign of hypothyroidism.

Summary: Low thyroid hormone slows down your body’s normal heat production, leaving you cold.

4. Weakness and Aches in Muscles and Joints

Low thyroid hormone flips the metabolic switch toward catabolism, which is when the body breaks down body tissues like muscle for energy .

During catabolism, muscle strength decreases, potentially leading to feelings of weakness. The process of breaking down muscle tissue can also lead to aching (.

Everyone feels weak once in a while. However, feeling more weak than usual happens in 40% of people with hypothyroidism and only 20% of people without it .

Additionally, 34% of low-thyroid individuals get muscle cramps in the absence of recent activity.

One study in 35 individuals with hypothyroidism showed that replacing low levels of thyroid hormone with a synthetic thyroid hormone called levothyroxine improved muscle strength and decreased aches and pains, compared to no treatment .

Another study showed a 25% improvement in the sense of physical well-being among patients receiving thyroid replacement .

Weakness and aches are normal following strenuous activity. However, new, and especially increasing, weakness or aching is a good reason to make an appointment with your physician.

Summary: Low levels of thyroid hormone slow down your metabolism and can cause painful muscle breakdown.

5. Hair Loss

Like most cells, hair follicles are regulated by thyroid hormone.

Because hair follicles have stem cells that have a short lifespan and rapid turnover, they are more sensitive to low thyroid levels than other tissues .

Low thyroid hormone causes hair follicles to stop regenerating, resulting in hair loss. This will typically improve when the thyroid issue is treated.

In one study, about 25–30% of patients seeing a specialist for hair loss were found to have low thyroid hormone. This increased to 40% in individuals over 40.

Furthermore, another study showed that hypothyroidism may cause coarsening of the hair in up to 10% of individuals with low thyroid hormone .

Consider hypothyroidism if you experience unexpected changes in the rate or pattern of your hair loss, particularly if your hair becomes patchy or coarser.

Other hormone problems can also cause unexpected hair loss. Your doctor can help you sort out whether your hair loss is anything to worry about.

Summary: Low thyroid hormone affects rapidly growing cells like hair follicles. This can cause hair loss and coarsening of the hair.

6. Itchy and Dry Skin

Like hair follicles, skin cells are characterized by rapid turnover. Therefore, they are also sensitive to losing growth signals from the thyroid hormone.

When the normal cycle of skin renewal is broken, skin may take longer to regrow.

This means the outer layer of skin has been around longer, accumulating damage. It also means that dead skin may take longer to shed, leading to flaky, dry skin.

One study showed 74% of low-thyroid individuals reported dry skin. However, 50% of patients with normal thyroid levels also reported dry skin from other causes, making it hard to know if thyroid problems were the cause.

Additionally, the study showed that 50% of people with hypothyroidism reported that their skin had gotten worse over the past year.

Changes in skin that cannot be blamed on allergies like hay fever or new products can be a more practical sign of thyroid problems.

Finally, hypothyroidism is sometimes caused by autoimmune disease. This can affect the skin, causing swelling and redness known as myxedema. Myxedema is more specific to thyroid problems than other causes of dry skin .

Summary: Hypothyroidism commonly causes dry skin. However, most people with dry skin do not have hypothyroidism. Myxedema is a red, swollen rash that is characteristic of thyroid problems.

7. Feeling Down or Depressed

Hypothyroidism is linked to depression. The reasons for this are unclear, but it might be a mental symptom of an overall decrease in energy and health .

64% of women and 57% of men with hypothyroidism report feelings of depression. About the same percentage of men and women also experience anxiety .

In one study, thyroid hormone replacement improved depression in patients with mild hypothyroidism, compared to a placebo.

Another study of young women with mild hypothyroidism showed increased feelings of depression, which were also connected to decreased satisfaction with their sex lives.

Furthermore, postpartum hormone fluctuations are a common cause of hypothyroidism, potentially contributing to postpartum depression .

Feeling depressed is a good reason to talk to a physician or therapist. They may be able to help you cope, regardless of whether the depression is caused by thyroid problems or something else.

Summary: Hypothyroidism can cause depression and anxiety. These conditions are shown to improve with thyroid hormone replacement.

8. Trouble Concentrating or Remembering

Many patients with hypothyroidism complain of mental “fogginess” and trouble concentrating. The way this mental fogginess presents itself varies by person.

In one study, 22% of low-thyroid individuals described increased difficulty doing everyday math, 36% described thinking more slowly than usual and 39% reported having a poorer memory .

In another study of 14 men and women with untreated hypothyroidism, the participants showed difficulty remembering verbal cues .

The causes for this are not yet fully understood, but difficulties in memory improve with treatment of low thyroid hormone.

Difficulties in memory or concentration can happen to everyone, but if they are sudden or severe, they could be a signal of hypothyroidism.

Summary: Hypothyroidism can cause mental fogginess and difficulty concentrating. It may also impair certain kinds of memory.

9. Constipation

Low thyroid levels put the brakes on your colon.

According to one study, constipation affects 17% of people with low thyroid hormone, compared to 10% of people with normal thyroid levels .

In this study, 20% of people with hypothyroidism said their constipation was getting worse, compared to only 6% of normal-thyroid individuals .

While constipation is a common complaint in patients with hypothyroidism, it’s uncommon for constipation to be the only or most severe symptom .

If you experience constipation but otherwise feel fine, try these 13 home remedies before worrying about your thyroid.

If they don’t work, your constipation worsens, you go several days without passing a stool or you begin having stomach pain or vomiting, seek medical advice.

Summary: Most people with constipation don’t have hypothyroidism. However, if constipation is accompanied by other signs of hypothyroidism, your thyroid may be the cause.

10. Heavy or Irregular Periods

Both irregular and heavy menstrual bleeding are linked to hypothyroidism.

One study showed that about 40% of women with low thyroid hormone experienced increasing menstrual irregularity or heavy bleeding in the last year, compared to 26% of women with normal thyroid levels .

In another study, 30% of women with hypothyroidism had irregular and heavy periods. These women had been diagnosed with hypothyroidism after other symptoms had caused them to get tested .

Thyroid hormone interacts with other hormones that control the menstrual cycle, and abnormal levels of it can disrupt their signals. Also, thyroid hormone directly affects the ovaries and uterus.

There are several problems besides hypothyroidism that can cause heavy or irregular periods. If you have irregular or heavy periods that disrupt your lifestyle, consider talking with a gynecologist before worrying about your thyroid.

Summary: Heavy periods or irregular cycles that are worse than usual could be caused by a medical condition, including hypothyroidism. It’s best to talk to a gynecologist about them.

The Bottom Line

Hypothyroidism, or low thyroid, is a common disorder.

It can cause a variety of symptoms, such as fatigue, weight gain and feeling cold. It can also result in problems with your hair, skin, muscles, memory or mood.

Importantly, none of these problems are unique to hypothyroidism.

Yet if you are having several of these symptoms or they are new, worsening or severe, see your doctor to decide if you need to be tested for hypothyroidism.

Fortunately, hypothyroidism is generally treatable with inexpensive medications.

If your thyroid hormone levels are low, a simple treatment could greatly improve your quality of life.

Why Eggs Are a Killer Weight Loss Food

Eggs are among the healthiest foods you can eat.

They are rich in high-quality protein, healthy fats and many essential vitamins and minerals.

Eggs also have a few unique properties that make them egg-ceptionally weight loss friendly.

This article explains why whole eggs are a killer weight loss food.

Eggs Are Low in Calories

The simplest way to lose weight is to reduce your daily calorie intake.

One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious.

An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.

By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.

Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used

Bottom Line: One large egg contains about 78 calories. A meal consisting of 3 boiled eggs and vegetables contains only about 300 calories.

Eggs are Very Filling

Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content 

High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein .

Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content .

Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on .

Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half.

Bottom Line: Eggs rank high on the Satiety Index scale, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals.

Eggs May Boost Your Metabolism

Eggs contain all the essential amino acids, and in the right ratios.

This means your body can easily use the protein in eggs for maintenance and metabolism.

Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food .

The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs .

This means that high-protein foods, such as eggs, help you burn more calories.

Bottom Line: A high-protein diet may boost your metabolism by up to 80–100 calories per day, since extra energy is needed to help metabolize the protein in foods.

Eggs are a Great Way to Start Your Day

Eating eggs for breakfast seems to be especially beneficial for weight loss.

Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.

Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours.

Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks.

A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full .

Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).

Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.

The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts.

Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared to eating the other breakfasts .

This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.