Mushrooms are defined as the fruiting bodies of filamentous fungi that grow above the ground. Within culinary use, they are categorized as white vegetables.
There are about 1,600 mushroom species, but only 100 have been recognized as edible and 33 species are cultivated for consumption throughout the world. Many cultures have consumed mushrooms for centuries. The Romans considered mushrooms to be "food of God" and the Chinese designated them as an elixir of life.
Mushrooms are low in calories and provide a range of nutrients, including antioxidants, fiber, B vitamins, and minerals. Mushrooms exposed to UV light can also be an abundant source of vitamin D.
The consumption of edible mushrooms has been linked to numerous health benefits, including improved gut and brain health, and protection against obesity, type 2 diabetes, certain cancers, high blood pressure, and more. They have been referred to as the main underutilized nutritious food.
Mushrooms are ranked as one of the top anti-inflammatory foods. Chronic inflammation in the body is linked to autoimmune conditions and chronic diseases, including heart disease, cancers, and neurodegenerative diseases, like Alzheimer’s.
Several bioactive compounds found in mushrooms have been shown to exhibit anti-inflammatory effects, which may protect against a number of illnesses. These include beta-glucans, which regulate pro-inflammatory compounds called cytokines linked to systemic long-term inflammation.
May Help Diabetes Prevention and Treatment
Mushrooms are low in calories and have a low glycemic index, a measure of how quickly blood sugar rises after consuming a food. And while research is limited, studies have shown natural compounds in mushrooms help reduce blood sugar levels by inhibiting the absorption of glucose (sugar) from the digestive tract into the bloodstream. They may also improve both pancreatic function and insulin release.
Mushrooms can also be a significant source of vitamin D. Research has shown a link between low vitamin D intakes and insulin resistance. Insulin resistance occurs when cells don’t respond well to insulin, which prevents sugar from being cleared from the blood properly. This can lead to type 2 diabetes.
Mushrooms may help combat obesity. A review of research found this may be partly due to mushrooms’ anti-inflammatory effects.
Mushrooms have several features that positively impact weight management. They’re low in calories, take more time to chew, and their fluid and fiber contents are filling. They also slow stomach emptying and boost feelings of satiety.
Additionally, mushrooms have been shown to shift the makeup of gut microbes and increase levels of anti-obesogenic (obesity-causing) gut bacteria.
Mushrooms also support weight regulation when they are used as a meat alternative. In one clinical trial in 73 obese adults, mushrooms were substituted for red meat in the participants regular diets. At the end of one year, the mushroom eaters consumed fewer calories and had reduced body weights and smaller waist measurements.
Another 10-day study found replacing meat with mushrooms resulted in reduced calorie intakes and weight loss.
May Improve Blood Pressure Regulation
High blood pressure or hypertension is a risk factor for heart disease and stroke. A recent research review states mushrooms contain bioactive compounds known to help reduce blood pressure. Some of these compounds relax blood vessels, which opens up circulation.
Mushrooms may also contribute to blood pressure control due to their vitamin D content, as low blood vitamin D levels are tied to increased hypertension risk.
Major depression is one of the most common mental health illnesses in the United States. Approximately 21 million U.S. adults (8.3% of the population) have had at least one major depressive episode.
Research has found mushrooms contain numerous bioactive compounds that may be associated with anxiety reduction, including vitamin B12, antioxidants, and anti-inflammatory agents.
The research is based on data from the 2005–2016 National Health and Nutrition Examination Survey, which is representative of all U.S. adults.
Among the almost 25,000 participants, people with a moderate mushroom consumption had decreased odds of depression compared to participants with the lowest mushroom intakes.
Mushrooms are also the highest dietary source of an amino acid called ergothioneine. Ergothioneine acts as an antioxidant and other studies have linked it to mental health benefits, including depression prevention.
Supports Brain Health
Mushrooms may help fend off cognitive impairment, the stage between normal age-related cognitive decline and the more serious condition of dementia.
A study from Singapore assessed 663 participants aged 60 and above. Compared with participants who consumed mushrooms less than once per week, adults who ate more than two portions per week had reduced odds of developing cognitive impairment.
The association was independent of several factors, including age, gender, education, cigarette smoking, alcohol consumption, high blood pressure, diabetes, heart disease, stroke, physical activities, and social activities. Researchers concluded the data supported the potential role of mushrooms and their bioactive compounds for delaying neurodegeneration.
The gut microbiome, often referred to as the body’s “forgotten organ,” plays a significant role in human health and disease, including immune function. The gut microbiome is the community of microorganisms—such as fungi, bacteria, and viruses—that live in the human gut. Gut microbiota are the specific microbes in the gut, which change in response to factors like diet and exercise.
A research review found mushrooms have a significant effect on the gut microbiome due to their prebiotics, which essentially serve as food for beneficial probiotic microbes. This impact supports healthy immune function, generates anti-inflammatory compounds in the gut, and strengthens the gut barrier. Strengthening the gut barrier helps to prevent harmful substances from being absorbed from the gut into the bloodstream.
Mushrooms also support immune health through their natural antibacterial, antifungal, and antiviral activities, including the ability to combat Escherichia coli (E. coli), Staphylococcus aureus (staph), and flu viruses.
May Help Protect Against Cancer
Mushrooms have been studied for their ability to prevent cancer and reduce its progression. A recent research review states edible mushrooms may prevent cancer from developing, growing, and spreading, and provide immune support during cancer recovery.
Previous studies have shown mushroom consumption may be inversely associated with the risk of breast cancer, although the research is mixed. One study found each one-gram-per-day increase in dietary mushroom intake appeared to decrease breast cancer risk by 3%.
Another study found the relative risk for breast cancer was 35% lower in mushroom eaters compared to those who did not consume them. However, studies conducted in different countries yielded different results.
Other research has shown mushrooms may also be protective against cancers of the liver, uterus, pancreas, and stomach, as well as acute leukemia. However, more research is needed to understand if and how much mushrooms may reduce cancer risk.
Mushrooms provide several key nutrients, but the levels vary by type. One cup of sliced raw brown or crimini mushrooms provides:
- Calories: 15.8
- Fat: 0 grams (g)
- Sodium: 4.32 milligrams (mg)
- Carbohydrates: 3.1 g
- Fiber: 0.432 g
- Protein: 1.8 g
- Selenium: 18.7 micrograms (mcg) (34% of the Daily Value)
Selenium is a mineral that helps your body make special proteins, called antioxidant enzymes, which play a role in preventing cell damage, which may be linked to cancer prevention.
One study found the addition of an 84 gram serving (just over one cup) of commonly consumed raw mushrooms (white, crimini, and portabella) to USDA Food Patterns—the national recommended amounts of each food group—resulted in a minimal or no impact on saturated fat or cholesterol. The addition of mushrooms also resulted in a:
- 1% increase in calories
- 2–3% increase in fiber
- 8–12% increase in potassium
- 12–18% increase in riboflavin
- 11–26% increase in niacin
- 11–23% increase in selenium
- 16–26% increase in copper
Mushrooms exposed to ultraviolet (UV) light to increase their vitamin D levels to 200 IU per serving also increased vitamin D consumption by 67–90%.
A scientific paper reported UV vitamin D-enhanced mushrooms contain high concentrations of vitamin D2, a form that is readily available to the body and relatively stable during storage and cooking. Scientists concluded the consumption of vitamin D-enhanced mushrooms could substantially help alleviate vitamin D deficiency, which is a global public health issue.
Risks of Mushrooms
Humans have consumed mushrooms since prehistory. Today most mushrooms are farmed commercially, ensuring safer consumption. Foraging for wild mushrooms may result in accidental harm if a poisonous species is misidentified as edible.
The effects of mushroom poisoning can range from generalized gastrointestinal upset to liver or kidney failure, seizures, and even death. To avoid these risks, make sure to only purchase mushrooms from reputable suppliers.
Mushrooms can be consumed raw or cooked. Microwaving and grilling have been shown to be the best cooking methods to maintain mushrooms’ nutritional profile compared to boiling and deep frying. Microwaving and grilling were also shown to increase mushrooms’ antioxidant activity.
There are many ways to enjoy mushrooms. For example, you can:
- Blend mushrooms into smoothies.
- Add mushrooms to egg or chickpea-based breakfast scrambles.
- Slice mushrooms as a topping for avocado toast.
- Slice or chop mushrooms and add them to garden salads, soups, stews, chili, or stir fries.
- Stuff mushroom caps with a bean and vegetable mixture and bake as an appetizer.
- Skewer mushrooms, alternating with other vegetables, and grill as kabobs.
- Mince mushrooms and combine them with cooked lentils as a ground beef alternative for tacos or pasta sauce.
- Incorporate mushrooms into meatless burgers and meatballs.
- Sauté mushrooms with onions and herbs in vegetable broth and blend into gravy.
- Sauté mushrooms in extra virgin olive oil as side dish or topping for hummus or baked potatoes.
A Quick Review
Edible mushrooms are low in calories, nutritious, anti-inflammatory, and help support immune health. Their consumption has been linked to protection against a number of conditions, including cognitive decline, diabetes, and high blood pressure. Mushrooms can be enjoyed in a number of dishes, but to avoid poisonous varieties be sure to purchase them from reliable sources.
