Mushrooms are edible fungus that can provide several important nutrients. The many kinds of mushroom have varying compositions and nutritional profiles.
From puffballs to truffles, mushrooms can range from everyday fare to a costly delicacy. People can buy them fresh, canned, or dried
In 2015, each person in the United States consumed, on average, around 3pounds of mushrooms, according to the Agricultural Marketing Resource Center.
Beyond the diet, mushrooms feature in some types of traditional medicines.
In this article, learn about the nutritional contents and possible health benefits of eating mushrooms. We also give some tips on preparing and serving them and describe the risks.
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Health benefits
Share on PinterestThe protein, vitamins, and minerals in mushrooms may be beneficial to a person’s health.
Mushrooms contain protein, vitamins, minerals, and antioxidants. These can have various health benefits.
For example, antioxidants are chemicals that help the body eliminate free radicals.
Free radicals are toxic byproducts of metabolism and other bodily processes. They can accumulate in the body, and if too many collect, oxidative stress can result. This can harm the body’s cells and may lead to various health conditions.
Cancer
The antioxidant content in mushrooms may help prevent lung, prostate, breast, and other types of cancer, according to the National Cancer Institute
Some sources have suggested that selenium may help prevent cancer, but a Cochrane review, from 2017, found no evidence to confirm this
Mushrooms also contain a small amount of vitamin D. There is some evidence that vitamin D supplementation may help prevent or treat some kinds of cancer, though according to a 2018 report, the effect may vary from person to person
Choline is another antioxidant in mushrooms. Some studies have suggested that consuming choline can reduce the risk of some types of cancer, but at least one other study has indicated that it may increase the risk of prostate cancer
It is worth noting that consuming a nutrient as a supplement is not the same as consuming it in the diet
Diabetes
Dietary fiber may help manage a number of health conditions, including type 2 diabetes.
A 2018 review of meta-analyses concluded that people who eat a lot of fiber may have a lower risk of developing type 2 diabetes. For those who already have it, fiber may help reduce blood glucose levels.
A cup of sliced, raw mushrooms, weighing 70 grams (g), provides almost 1 g of fiber.
The Dietary Guidelines for Americans recommend that adults consume 22.4–33.6 g of dietary fiber each day, depending on sex and age.
Mushrooms, beans, some vegetables, brown rice, and whole-grain foods can all contribute to a person’s daily requirement of fiber.
Heart health
The fiber, potassium, and vitamin C in mushrooms may contribute to cardiovascular health.
Potassium can help regulate blood pressure, and this may decrease the risk of hypertension and cardiovascular disease. The American Heart Association (AHA) recommend reducing the intake of added salt in the diet and eating more foods that contain potassium.
According to current guidelines, people should consume around 4,700 milligrams (mg) of potassium each day. Mushrooms appear on the AHA’s list of foods that provide potassium.
A 2016 study concluded that people with a vitamin C deficiency were more likely to experience cardiovascular disease and suggested that consuming vitamin C may help prevent this illness. They did not find evidence that vitamin C supplements can reduce the risk of this type of disease
There is some evidence that consuming a type of fiber called beta-glucans may lower blood cholesterol levels. Beta-glucans occur in the cell walls of many types of mushrooms
The stem of the shiitake mushrooms is a good source of beta-glucans.
The Mediterranean diet includes a range of plant foods, such as mushrooms
In pregnancy
Many women take folic acid or folate, supplements during pregnancy to boost fetal health, but mushrooms can also provide folate
A cup of whole, raw mushrooms contains 16.3 micrograms (mcg) of folate. Current guidelines recommend that adults consume of folate each day
Other benefits
Mushrooms are rich in B vitamins, such as:
riboflavin, or B-2
folate, or B-9
thiamine, or B-1
pantothenic acid, or B-5
niacin, or B-3
B vitamins help the body get energy from food and form red blood cells. A number of B vitamins also appear to be important for a healthy brain
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