Mushrooms can provide a variety of health benefits. They are often added to dishes for their flavor and texture and are a component of several cuisines. Though you may think of them as vegetables, they are technically fungi. You can get creative with mushrooms—there’s even mushroom coffee.
This article describes mushroom nutrients and how they can promote your health.
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1. Fight Inflammation
Inflammation is a part of the process of many different diseases, including heart disease, arthritis, autoimmune disorders, and cancer. Mushrooms have been shown to have anti-inflammatory effects, which can reduce the risk and severity of inflammatory diseases.
Mushrooms have a number of different bioactive metabolites, which are substances produced while mushrooms are digested. These bioactive metabolites are responsible for the anti-inflammatory effects of mushrooms.
Types of Mushrooms
There are numerous types of mushrooms, including portobello mushrooms, oyster mushrooms, shiitake mushrooms, maitake mushrooms, crimini mushrooms, chaga mushrooms, poria mushrooms, and over 20 other common popular types of edible mushrooms. Nutritional components can vary between different types. Each individual study that examines the health effects of mushrooms usually involves only one or two types.
2. Provide Antioxidants
Mushrooms also provide natural antioxidants. Antioxidants are chemicals that inactivate free radicals, which are unstable molecules produced during cellular processes that can harm the body in many different ways.
Free radicals, which are produced in greater quantity when the body is under stress or exposed to unhealthy food and chemicals, can contribute to cancer, heart disease, liver disease, and lung disease. Several different components and byproducts of mushrooms exert antioxidant effects on the body.
3. Promote Lower Cholesterol
High cholesterol and fat levels can be harmful to the body, contributing to heart disease, stroke, and vascular disease. Dietary mushrooms have been shown to promote lower cholesterol and lipid (fat) levels.
Chemical components contained in different types of mushrooms can bind to fat and cholesterol to remove them from the body, and enzymes that are produced by mushrooms can reduce cholesterol blood levels by breaking down unhealthy fat.
4. Promote Gut Health
Mushrooms contain fiber and beta-glucans, both of which are beneficial for gut health. These components help promote digestion and can also help prevent constipation, which leads to abdominal discomfort and raises the risk of many health complications—such as diverticulitis (inflamed pouches in the intestine) and colon cancer.
5. Reduce Cancer Risk
Consuming mushrooms is associated with lower overall cancer risk. Because different types of cancers have different causes, it’s not clear why mushrooms are associated with a lower risk of so many different types of cancers. It may be due to their anti-inflammatory actions and antioxidant properties.
6. Antihypertensive
Hypertension (high blood pressure) is a common health issue that doesn’t cause noticeable symptoms until its harmful consequences, such as heart disease, develop. Mushrooms are considered a dietary antihypertensive because they are abundant in compounds that lower blood pressure—ergosterol, polyphenols, terpenes, terpenoids, polysaccharides, and proteins.
7. Antiviral and Antibacterial
Research has shown that mushrooms can strengthen the immune system and exhibit antimicrobial properties that can help protect against a variety of infectious organisms. Research suggests that some of these antimicrobial effects come from nutrients that mushrooms provide. It also suggests that mushrooms also contain chemicals that can inhibit the growth of microorganisms.
8. Safe for Diabetes
Diabetes can cause many health consequences. Control of blood sugar is crucial if you’ve already been diagnosed with diabetes. Maintaining a moderate and healthy blood sugar level can also be beneficial for you if you are at risk for diabetes or if you have prediabetes.
Mushrooms are very low in glucose and other sugars. They are a healthy and filling food that doesn’t raise blood sugar quickly.
Furthermore, research shows that mushrooms can lower blood glucose and may increase insulin production for some people. Insulin is a hormone that draws blood sugar into cells, where it is used for energy.
Substitute for Red Meat
Depending on the cooking process, mushrooms can have a hearty texture, which is often described as meaty. For this reason, many people who are looking for meat substitutes often turn to mushrooms to provide some texture and substance to dishes. Additionally, mushrooms provide protein and are often among the components of meat substitutes.
Mushroom Nutrition
A serving of five medium-sized mushrooms has the following nutrition profile in grams (g), milligrams (mg), or percent of daily value (% DV):
- Calories: 20
- Fat: 0 g
- Sodium: 15 mg
- Potassium: 300 mg
- Total carbohydrate: 3 g
- Dietary fiber: 1 g
- Sugars: 0 g
- Protein: 3 g
- Vitamin A: 0% DV
- Vitamin C: 2% DV
- Calcium: 0% DV
- Iron: 2% DV
Mushrooms are a good protein source. Most varieties provide complete protein, meaning they contain all of the essential amino acids (building blocks of protein) the body needs. They are low in calories and sugars while providing fiber.
Mushroom Side Effects and Precautions
Mushrooms found in the grocery store are almost always safe to eat, but they can have some side effects, like making you gassy. Gas may be due to mannitol, a naturally occurring sugar alcohol found in some varieties. Mushrooms are also high in fiber, which can have a gassy effect if you increase your consumption too fast.
Less often, commercially available mushrooms can have harmful adverse effects. Mushrooms, like any other food, can harbor harmful bacteria. For example, there have been cases of salmonella poisoning due to mushrooms.
Though it’s rare, there have been unusual outbreaks or adverse effects from eating mushrooms, with documented cases of toxicity to the heart or gastrointestinal toxicity. The best way to avoid these potential dangers is to make sure that you are buying mushrooms from a trustworthy vendor or eating them at a reputable restaurant.
Additionally, make sure that any food you’re eating or cooking has been stored at the recommended temperature and has not been stowed for longer than recommended. Make sure to clean your food following safety precautions.
Collecting wild mushrooms can be particularly dangerous because they can be poisonous. Poisonous varieties are not easily distinguished from nonpoisonous mushrooms and can damage the heart, liver, and kidneys.
A Word From Verywell
Since mushrooms contain all the essential amino acids your body needs, they are a great choice as a meat alternative or a way to add more protein to your meal. Mushrooms add a meaty and earthy flavor to your meals and are budget-friendly.
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Summary
Mushrooms are a popular ingredient in many cuisines. You can gain many health benefits by incorporating mushrooms into your diet. Eating mushrooms can be a healthy way to consume protein and other beneficial nutrients without adding excessive calories or cholesterol.
As with any food, mushrooms can spoil or become contaminated—so it’s important that you consider storage and preparation safety when cooking or consuming mushrooms.
