You don’t want to lose out on the health benefits of mushrooms.
They’re also nutritional superstars, thanks to their rich vitamin and fiber content.
Plus, mushrooms are super versatile, as they can be enjoyed in soups, sandwiches, and more.
Photo: Getty Images
Read on to learn about the health benefits of mushrooms, according to dietitians and research.
What Are Mushrooms?
First, it’s important to get one thing straight: Mushrooms are not vegetables.
Mushrooms are fungi, aka organisms that produce spores (reproductive cells), according toColorado State University.
Mushrooms vary in size, color, and shape.
There are also about 14,000 species of mushrooms (!!
), but only 300ish are edible, according to CSU.
These varieties are mainly used as herbal supplements, and sometimes, in food.
For ease, this article will mainly focus on those mushrooms used in cooking.
(If you’re more interested in reishi mushroom benefits, chaga mushroom benefits, etc.
you canread up on those here.)
Mushroom Nutrition Facts
The humble mushroom packs a nutritional punch.
What’s more, mushrooms offer myriadantioxidant compounds, including polyphenols and carotenoids, according to theHarvard T.H.
Chan School of Public Health.
Ahead, the science behind the health benefits of mushrooms.
Ward Off Disease
As mentioned, mushrooms contain antioxidants, including vitamin C, carotenoids, andpolyphenols.
Antioxidants are molecules that help reduce and removefree radicalsin the body, according to Purtell.
Chan School of Health.
Beta-glucans scavenge and get rid of free radicals, further enhancing the disease-fighting activity of mushrooms.
Medicinal or adatpagenic mushrooms (e.g.
Support Bone Health
Thanks to their vitamin D content, mushrooms help promote bone health.
Calcitriol activates special proteins that shuttle calcium into your intestinal wall, ensuring your body properly absorbs the mineral.
It also activates osteoclasts, or bone-building cells, further improving bone density.
These processes are key for supporting bone strength and preventing bone diseases like osteoporosis, says Kujawski.
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Support Healthy Digestion
ICYMI above, mushrooms contain beta-glucan.
It’s a jot down of soluble fiber, meaning it dissolves in water, according to theHarvard T.H.
Chan School of Public Health.
But thanks to their beta-glucan, mushrooms can keep your gut microbiome in check.
Manage Blood Sugar
The beta-glucan in mushrooms also helps to regulate blood sugar.
Again, beta-glucan is a soluble fiber, meaning it dissolves in water in the gut.
When this happens, the fiber turns into a gel-like substance, says Kujawski.
This slows down the absorption of glucose in the small intestine, and therefore, your bloodstream.
The effect prevents sudden blood sugar spikes, which is key for staving off pop in 2 diabetes.
But luckily, mushrooms contain nutrients that target both issues.
Firstly, the potassium in mushrooms regulates blood pressure.
It works by easing the tension of blood vessel walls, thus reducing high blood pressure, says Purtell.
Potassium also increases the excretion of sodium in the urine, he adds.
From there, fiber is excreted in the stool, bringing cholesterol along with it.
This prevents cholesterol from entering the blood, says Purtell, which keeps levels within healthy limits.
Potential Risks of Mushrooms
Not all mushrooms are equal.
Avoid any mushrooms you find in the wild (e.g.
while hiking in the woods).
(Mushroom identification bookscan serve as a resource for those interested in foraging.)
Otherwise, your safest bet is to stick to the stuff from the store.
As mentioned earlier, there are many types available, from shiitake to portobello.
Different mushrooms have different flavors and textures, says Purtell, so there’s truly something for every dish.
Some ready-made dishes, such as frozen entrees or pizzas, may also contain mushrooms.
When buying raw mushrooms, look for shrooms that are firm and evenly textured.
On that note, mushrooms are the MVPs of vegan and vegetarian dishes.
So, if you’d like to incorporate more vegan/vegetarian/plant-based meals into your routine, consider reaching for mushrooms.
At home, it’s best to follow certain techniques for storage and preparation.
That’s because mushrooms are like sponges, so they absorb moisture easily a situation that promotes spoilage.
Chan School of Public Health.
The bag will help absorb moisture, unlike the plastic wrapping typically surrounding supermarket mushrooms.
Before using, gently rinse the mushrooms under running water and remove any dirt with a damp paper towel.
boiled, grilled, roasted, baked, or sauteed).
Chan School of Public Health.
Though many people love the meaty texture of mushrooms, it’s not for everyone.
Try using dried orpowdered mushroomsas a seasoning/flavor enhancer in your meals, suggests Kujawski.
Generally, mushrooms work well in any savory dish that needs an extraoomph.
Here’s some cooking inspiration to get you started:
In salads.
Perhaps the easiest way to enjoy mushrooms is to add them to salads.
As a cooked side dish.
For a simple side, saute or grill mushrooms with your favorite seasonings and produce.
The umami flavor will complement many types of produce.
As a burger.Grilled portobello mushroom caps make for excellent sandwich fillings.
As a stuffed appetizer.Stuffed mushrooms are a classic appetizer and for good reason.
They’re party-friendly, versatile, and delicious.
Bulk up your winter soup with mushrooms.
Try a chicken and mushroom ramen featuring shiitake mushrooms, ginger, and chicken stock.
For a vegan option, consider a vegan kale and mushroom soup.