Why You Should Definitely Add Mushrooms To Your Next Grocery Shopping List
A veggie that's often overlooked may sound pretty basic, but you may not want to knock it just yet: mushrooms. Okay, technically mushrooms are a fungus, but they do belong in the vegetable food group. When you think of good-for-you veggies, leafy greens and colorful produce like carrots and tomatoes probably come to mind first. So, you may be wondering, Are mushrooms good for you, really?
You should know mushrooms are considered a superfood and they're rich in B vitamins, copper, potassium, selenium, and zinc as well as antioxidants, per a 2018 review in the journal Food Chemistry. Mushrooms also happen to be one of the few plant-based foods that have vitamin D, according to a 2015 study published in the International Journal of Microbiology.
While all mushrooms are nutrient-dense, some contain higher amounts of certain nutrients than others, says Alli Magier, RD, the founder of Well by Alli. For example, enoki and oyster mushrooms are higher in fiber, white mushrooms pack a ton of potassium, and maitake and porcini bring more antioxidants to the table than most other varieties, a 2017 study published in Food Chemistry found.
Needless to say, eating mushrooms comes with a ton of health perks. Read on to learn more about why you should make fungi a regular part of the diet and the best way to enjoy them for max benefits.
Meet the experts: Alli Magier is a nutritionist and the founder of Well by Alli. Morgan Goodstadt is a nutritionist and the founder of Good Nutrition.
Here's a look at mushroom's nutrition breakdown.
Here's the basic nutritional info of one serving of (roughly 3.5 cups) white button mushrooms.
22 calories
3 g protein
Less than 0.5 g fat
3.3 g of carbs
1 g of fiber
You'll find the following vitamins and minerals in one serving of white button mushrooms.
0 mcg vitamin A (0% daily value)
0.1 mg thiamin (7% daily value)
0.4 mg riboflavin (31% daily value)
3.6 mg niacin (23% daily value)
1.5 mg pantothenic acid (Vitamin B5) (30% daily value)
0.1 mg vitamin B6 (6%)
17 mcg folate (4% daily value)
2.1 mg vitamin C (2% daily value)
0.2 mcg vitamin D (1% daily value)
0.01 mg vitamin E (0% daily value)
1 mcg vitamin K (1% daily value)
5 mg calcium (0.38% daily value)
0.3 mg copper (36% daily value)
0.5 mg iron (3% daily value)
9.0 mg magnesium (2% daily value)
0.1 mg manganese (2% DV)
86 mg phosphorus (7% daily value)
318 mg potassium (7% daily value)
9.3 mcg micrograms selenium (17% daily value )
5 mg sodium (0% daily value)
0.5 mg zinc (5% daily value)
What are the benefits of mushrooms?
Mushrooms are clearly good for you. Magier shares a few health benefits of eating mushrooms.
1. They can reduce blood pressure.
Mushrooms also contain bioactive compounds like G. lucidum and S. aspratus that helps relax blood vessels and reduce blood pressure, according to a 2021 systematic review published in The American Journal of Medicine and a 2014 study published in the journal Trends in Food Science & Technology.
The consumption of mushrooms has also been associated with improved blood lipid profiles, including lower total cholesterol and triglyceride levels, says Magier.
2. They can lower inflammation.
Several antioxidants, fatty acids, plant metabolites, and vitamins found in mushroom can fight and prevent inflammation throughout the body.
3. They can boost immunity.
If you want to give your immune system a boost, opt for some mushrooms. Mushrooms can activate specific immune cells that help your body fight off disease, Magier says. If you are feeling under the weather, add some mushrooms to the menu.
4. They can keep your brain healthy.
Believe it or not, but mushrooms have been found to have neuroprotective properties. "Mushrooms contain an antioxidant called ergothioneine, which has been associated with decreased risk for cognitive decline,” says Magier.
5. They can improve gut health.
Mushrooms contain a fiber called beta-glucan, which is a prebiotic that feeds the good bacteria in your gut microbiome, says Magier.
“A well-functioning gut microbiome is integral to overall health and can help reduce the risk of certain diseases and conditions such as cardiovascular disease and inflammatory bowel disease," she adds.
6. They can help prevent certain diseases.
“Certain compounds found in mushrooms have been studied in their prevention and treatment of Alzheimer’s, cancer, hypertension, and Parkinson’s,” says Magier. Mushrooms may also help lower the risk of stroke, a 2015 study published in the Journal of Microbiology found.
Are there any downsides to eating mushrooms?
Most mushrooms are incredibly nutritious and safe for most people to eat every day unless they have an allergy to them, which is pretty rare, says Morgan Goodstadt, RD, the founder of Good Nutrition.
Mushrooms do grow in the wild, many of which may be poisonous. Some mushrooms may also contain hallucinogenic compounds like psilocybin and psilocin. This is why Goodstadt recommends keeping your mushroom shopping at the local farmer's market or grocery store. “Never pick them in the wild unless you are expertly trained in identifying mushrooms,” she says.
What are the best ways to prepare mushrooms?
“All mushrooms contain trace levels of a compound called agaritine, which is technically a carcinogen,” says Goodstadt. “However, the levels are so low that no health effects are seen with normal levels of consumption.” If you're concerned, cooking with heat is the best way to deactivate agaritine. Storing mushrooms in the freezer or refrigerator will also lower agaritine levels.
Even though most mushrooms purchased at the store can technically be eaten cooked or raw after they have been stored in the cold for an extended period of time, Goodstadt typically suggests cooking mushrooms. (And always wash them!) Some people have reported developing a rash after eating raw shiitake mushrooms, so you may want to cook those before consuming them, Goodstadt adds.
Be sure to remove the tough stems before eating, especially shitake mushrooms. Also, the gills on portobello mushrooms are filled with flavor, but some people do not like the texture.
“I love to sauté mushrooms on their own with some balsamic, garlic, olive oil, and rosemary as a side dish,” says Goodstadt. You can also enjoy them as part of a veggie stir-fry.
If you are looking for a subtle way to add more veggies to your daily diet, chop them up and mix them together with ground beef, chicken, or turkey in a homemade chili or pasta sauce. Their umami flavor also makes them a great addition for soups.
Goodstadt also recommends grilling portobello mushroom caps or stuffing them with a mixture of cheese, garlic, onion, and spinach. “Some restaurants use this type of dish as a vegan steak alternative even though mushrooms do not provide much protein,” she says.
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