The standard advice for nutrition is to consume a diverse range of colorful fruits and vegetables, known as “eating the rainbow.” However, a few exceptions exist, such as mushrooms that do not exhibit vibrant hues but offer ample amounts of vitamins and minerals, making them a wholesome component of a balanced diet.
It is important to mention that we are not referring to exclusive, rare functional or “healing” mushrooms. Instead, we are referring to the delightful assortment that can be found in your local grocery store’s produce section, such as button, cremini, oyster, portobello and shiitake mushrooms—and even natural mushrooms.
Presented below is a nutritional analysis of the commonly used mushroom types and five benefits of incorporating these varieties into your meal.
Mushroom Nutrition Facts
In contemporary times, grocery stores stock a variety of mushrooms, ranging from traditional button and cremini mushrooms to distinctive types such as oyster and shiitake mushrooms. The nutritional values of the frequently used mushrooms are compared below.
Portobello Mushroom Nutrition
Portobellos, the initial vegetarian choice for a burger, are not only a great complement to a meal, but also a fantastic main course. Their substantial texture and umami flavor make them a perfect alternative to meat. As per the United States Department of Agriculture, a medium-sized portobello mushroom cap consists of:
- 19 calories
- 2 g protein
- 0 g fat
- 3 g carbohydrates
- 1 g fiber
- 306 mg potassium
- 4 mg niacin
Baby Bella Mushroom Nutrition
The nutrition content of cremini mushrooms, also known as baby portobellos, is fairly similar to that of their larger counterpart. As they are the same species, creminis are simply harvested earlier, while portobellos are left to grow until they reach a larger size. The USDA states that one cup of whole cremini mushrooms contains:
- 19 calories
- 2 g protein
- 0 g fat
- 4 g carbohydrates
- 1 g fiber
- 390 mg potassium
- 3 mg niacin
The nutrition of white mushrooms
The nutritional information is largely the same for this type, also referred to as a button mushroom, in comparison to the preceding two. As per the USDA, a single cup of full white button mushrooms contains:
- 21 calories
- 3 g protein
- 0 g fat
- 3 g carbohydrates
- 1 g fiber
- 305 mg potassium
- 3 mg niacin
Shiitake Mushroom Nutrition
The USDA reports that one large cup of whole shiitake mushrooms, equivalent to five mushrooms, provides:
- 34 calories
- 2 g protein
- 0 g fat
- 7 g carbohydrates
- 3 g fiber
- 304 mg potassium
- 4 mg niacin
Amazing Health Benefits of Mushrooms
1. Anti-inflammatory Properties
Despite mushrooms having a more subdued flavor profile, they are abundant in antioxidants that neutralize the impact of free radicals. Selenium, a mineral not commonly found in fruits or vegetables, can be found in cooked or raw mushrooms. The National Institutes of Health (NIH) claims that selenium is a robust antioxidant capable of preventing cognitive decline, thyroid disease, cancer, and cardiovascular disease.
Glutathione and ergothioneine, two other antioxidants, are also abundant in mushrooms, as per the findings of a 2017 study that appeared in Food Chemistry.
It is believed that these antioxidants are crucial in preventing aging by protecting against oxidative stress and cognitive decline. Studies have found a correlation between higher intake of these antioxidants and a reduced risk of neurodegenerative diseases. The good news is that consuming just five button mushrooms daily is enough to receive the complete nutritional advantages.
2. Boost Gut Health
Fresh mushrooms are praised as potent prebiotics that nourish our microbiome in a 2017 analysis featured in the International Journal of Molecular Sciences.
Our body’s beneficial gut bacteria, or probiotics, rely on prebiotics as nourishment, contributing to functions such as digestion, immune system health, longevity, and various other health benefits. The introduction of mushrooms into our diet can drastically alter our microbiomes, promoting the growth of diverse healthy bacterial populations.
According to a review in the International Journal of Molecular Sciences from September 2017, by consuming mushrooms, the trillions of bacteria in your gut can be balanced to maintain gut health and improve your immune system. Although research on this topic is still new, mushrooms supply prebiotics that serve as nutrients for probiotics, which makes it a promising area, according to Katherine Brooking, RD, who is a registered dietitian in New York City and a co-creator of the weekly news series Appetite for Health.
Therefore, prebiotics from mushrooms may assist in the growth of this beneficial bacteria. Probiotics are live microorganisms, or bacteria, that may have health benefits for the body, as they aid in digestion and produce nutrients, according to the National Center for Complementary and Integrative Health.
In Food Science & Human Wellness’ 2018 meta-analysis, the health advantages of mushrooms were investigated, revealing robust connections between the fungus’ prebiotic power and immune function, weight, gut inflammation, colon cancer, and neurological disease risk.
3. Source of B Vitamins
Riboflavin, niacin, and pantothenic acid are abundant in mushrooms. The NIH states that riboflavin is necessary for generating energy and processing fat in the body, niacin aids in the metabolism of macronutrients (proteins, carbohydrates, and fats), and pantothenic acid supports hormone production and the nervous system.
The FDA states that consuming 100g of white button mushrooms can fulfill almost 25% of our required riboflavin intake, 23% of daily niacin allowance and 30% of our pantothenic acid requirement. Since women are inclined to lack B vitamins, adding mushrooms to your dinner plans during the week can provide you with the required nutrient boost.
4. Provide Potassium
While bananas are often associated with potassium, mushrooms are also a rich source. A cup of cooked portobello mushrooms contains a larger amount of potassium than a medium-sized banana.
The NIH stresses the importance of potassium in maintaining electrolyte balance and facilitating muscle contraction, making it a sought-after nutrient for post-workout recovery. Additionally, this mineral is associated with decreased blood pressure and regulated blood glucose levels, as well as protection against stroke, osteoporosis, and kidney stones.
5. Support Immunity and Bone Health
According to a review paper in Nutrients from October 2018, mushrooms produce vitamin D when they are exposed to UV radiation. The NIH points out that a half-cup of UV-exposed raw white mushrooms provides 46% of the recommended daily value for vitamin D. This is a notable nutritional benefit for a vegetable (or rather a fungi). Brooking states that there are not many food options, particularly plant-based ones, that can provide vitamin D.
According to research reviewed by Nutrients, vitamin D is highly important for the health of the immune system and bones. The recommended dosage of this vitamin not only promotes muscle function and minimizes the risk of falls but also exhibits potential in preventing cancer, diabetes, and heart diseases.
Your body produces vitamin D when exposed to sunlight, but there are various factors that can increase your chances of having a deficiency in this nutrient. Lack of sunlight exposure, inadequate dietary intake, and certain medical conditions like Crohn’s disease, osteoporosis, or chronic kidney or liver disease can impact your body’s ability to absorb vitamin D, according to MedlinePlus.
According to Bedwell, if you want to find mushrooms that are rich in vitamin D, check the front or bottom of the package for indications. Additionally, if the mushrooms provide at least 20 percent of the daily value per serving, they are considered to be high in vitamin D.
The Nutrition Facts label contains this information, and it is important to note the “best by” date to consume the mushrooms before the nutrient value, specifically vitamin D, decreases, according to the Nutrients study.
6. Source of Vitamin D
A study published in Nutrients in 2018 showed that mushrooms have the potential to provide us with 50-100% of our daily Vitamin D requirement.
An essential discovery has been made which highlights the significance of maintaining Vitamin D levels. Recent studies presented in Cureus reveal that almost 40% of American adults lack Vitamin D, a deficiency that can adversely impact bone health, heighten the potential for cancer, and even influence body weight.
Sunlight is our main provider of Vitamin D. To fulfill our Vitamin D needs, a 2019 research report from the Journal of Exposure Science & Environmental Epidemiology found that we require approximately 10-15 minutes of 22% skin exposure to sunlight per day.
Eating mushrooms in the winter can increase our vitamin D levels, particularly for individuals who do not regularly go outside in the warmer seasons. Mushrooms not only provide a substantial amount of vitamin D, they are also the sole vegan food option for this essential nutrient, making them a crucial component of a plant-based eating plan.
7. Good for Blood Pressure
As per the USDA, a solitary portobello mushroom, which is a commonly known mushroom type, offers 306 milligrams (mg) of the crucial mineral, potassium. The American Heart Association explains that potassium aids in regulating blood pressure by opposing the impacts of sodium and enhancing blood vessel performance. Can you elaborate on its workings?
Increasing your intake of potassium promotes the elimination of sodium through urine, which is not the only advantage for heart health. According to a study published in the May 2021 edition of the American Journal of Medicine, mushrooms can also enhance cholesterol and triglyceride levels and reduce inflammation.
8. Mushrooms Have Been Linked With Cancer Prevention
Adding fungi to your diet may help with prevention of cancer.
According to a meta-analysis published in Advances in Nutrition in September 2021, individuals with a greater habitual consumption of mushrooms had a 34 percent decreased likelihood of developing cancer compared to those who consumed the least, especially with regards to breast cancer. This may be attributed to mushrooms’ high levels of antioxidants, specifically ergothioneine and glutathione, which have the potential to defend cells against harm.
However, some studies have found no evidence of beneficial links. According to a Cancer Prevention Research report from August 2019, a study of over 100,000 men and women in a prospective cohort discovered that individuals who consumed five servings of mushrooms per week did not have a lower risk of 16 different cancers than those who rarely ate them.
9. Mushrooms May Promote Longevity When Substituted for Red Meat
According to Brooking, mushrooms are an ideal ingredient to substitute for meat or use alongside it in various recipes, as they provide a delicious umami taste that resembles savory, meaty flavors.
In a study published in April 2021 in Nutrition Journal, a group of researchers conducted a large prospective cohort study and discovered that individuals who included one serving of mushrooms in their daily diet had a 35 percent lower risk of mortality from any cause compared to those who had one serving of processed or red meat.
According to the study authors, mushrooms are thought to offer potential health benefits due to their inclusion of the antioxidants ergothioneine and glutathione, as well as their low calorie, sodium, and fat content, and high fiber content. However, since those who consume mushrooms typically follow overall healthier diets, it remains unclear if mushroom consumption alone is responsible for the observed longer life spans among participants.
10. Boost Brain Health
As we grow older, we desire to retain our mental acuity. However, research from the Alzheimer’s Association reveals that 12 to 18 percent of those aged 60 or older suffer from mild cognitive impairment (MCI), a condition that may precede Alzheimer’s, causing memory loss, weakened cognitive abilities, and impaired decision-making. Maintaining a healthy diet is crucial for brain health, and mushrooms can be a beneficial component of such a diet.
A report published in March 2019 in the Journal of Alzheimer’s Disease revealed that among 663 adults in Singapore aged 60 years and above, those who had more than two portions of various types of mushrooms per week were 57 percent less likely to have MCI compared to those who consumed them less than once a week. The research was conducted using golden, oyster, shiitake, white button, dried, and canned mushrooms.
Ergothioneine, an antioxidant with anti-inflammatory properties, is one potential explanation for its ability to shield cognition by guarding against neuronal damage.
11. Certain Psychoactive Mushrooms Are a Possible Treatment for Mental Health Conditions
Psilocybin, a hallucinogenic compound present in “magic mushrooms,” is being widely discussed as a psychedelic therapy for issues such as depression and PTSD.
Under close monitoring, these treatments show potential. According to a study published in April 2021 in the New England Journal of Medicine involving 59 participants, a six-week course of psilocybin was equally effective as the traditional antidepressant escitalopram in easing depression. However, the study was small and lacked a placebo control, which restricts the reliability of the findings.
At present, psilocybin is being investigated as a therapy for depression that is resistant to treatment by major research institutions, such as the Center for the Neuroscience of Psychedelics located at Massachusetts General Hospital. This is because psychedelics have the potential to aid in the creation of new neural connections.
However, such treatment is yet to be available as psilocybin is currently categorized as a Schedule 1 substance, which makes it illegal for personal use in the United States and not authorized for medical purposes, as per the Drug Enforcement Administration. Nonetheless, it may be utilized in certain limited research settings.