The 5 Noteworthy Health Benefits of Mushrooms

Mushrooms are being widely studied and are being increasingly used for our health benefits, with many species of mushrooms showing medicinal effects.

What are mushrooms?

Mushrooms are fungi, they produce massive spores, like pollen or seeds of plants, which allow them to be carried by the wind and spread widely. The rest of these fungi then mature and usually live underground or in wood.

There are many different species of mushrooms, some of which are edible, including such well-known species as the mushroom, oyster mushroom, boletus, and chanterelle. Notably, some are not edible and can cause stomach pain or vomiting if eaten. In some cases, they can even be fatal, such as with the common death cap mushroom and so many others.

Nutrition of Mushrooms

One 80-g serving contains:

• 6 kcal / 23 kJ
• 0.8 g protein
• 0.2 g fat
• 0.2 g carbohydrates
• 0.6 g fiber
• 302 mg potassium 
• 32 mg folic acid

Protein content

Here is a list of 20 common edible mushrooms, along with their protein content, calories, and carbohydrate information per 100 grams:

Table The protein content, calories, and carbohydrate of 20 common edible mushrooms

Mushroom Name	Protein	Cal	Carbohydrate
Button Mushroom	3.09g	22	3.26g
Portobello Mushroom	3.92g	22	3.26g
Shiitake Mushroom	2.24g	34	6.79g
Oyster Mushroom	3.33g	33	6.09g
Enoki Mushroom	3.03g	37	7.12g
Chanterelle Mushroom	2.16g	38	7.08g
Cremini Mushroom	3.11g	22	3.26g
Morel Mushroom	3.10g	31	7.61g
Maitake Mushroom	2.23g	31	5.93g
King Oyster Mushroom	3.27g	33	4.24g
Porcini Mushroom	3.09g	22	3.26g
Lion's Mane Mushroom	19.5g	20	3.3g
Black Trumpet Mushroom	1.47g	22	2.09g
Matsutake Mushroom	2.49g	22	3.43g
Wood Ear Mushroom	7.2g	36	8g
Nameko Mushroom	2.64g	27	3.86g
Pioppino Mushroom	2.59g	22	3.26g
Velvet Pioppino Mushroom	3.3g	22	3.5g
Coral Mushroom	3.5g	18	4.4g
Turkey Tail Mushroom	7.88g	28	6.23g

The nutrient content can vary depending on the variety of the mushroom and how it's prepared. These values are meant to provide a general idea of the nutrient content of these mushrooms.

Top 5 health benefits of mushrooms

1. A plant source of vitamin D

Mushrooms are one of the few sources of vitamin D that do not come from animals. All other fresh vegetables and fruits do not contain vitamin D. Mushrooms are an exception. And they are very rich in vitamin D, which is good for bone health. When grown and exposed to UV light, sunlight, or a UV lamp, mushrooms increase their concentration of vitamin D. You can even do this at home by leaving mushrooms in direct sunlight for 15–120 minutes. Studies show that this simple action can increase vitamin D2 levels by up to 10 micrograms per 100 grams of fresh weight.

2. Includes immunomodulatory nutrients

Mushrooms contain active polysaccharides, including a soluble fiber called betaglucan. This substance activates parts of the immune system, including so-called natural killer cells and macrophages, increasing the body's ability to combat illnesses and possibly even stop the growth or progression of tumors.

Further, mushrooms contain B vitamins as well as the powerful antioxidant selenium, which sustains the immune system and averts cell and tissue damage.

3. Potential in the management of neurodegenerative conditions

Some species of mushrooms are called "medicinal mushrooms" because they are believed to have special medicinal properties. Medicinal mushrooms, such as lion's mane and reishi, are usually taken in powder or supplement form rather than eaten whole. Evidence showed that such medicinal mushrooms may be useful in the treatment and therapy of neurodegenerative diseases, and possibly Alzheimer's disease.

4. Maintaining heart health

Mushrooms have been shown to have some therapeutic properties that can help lower cholesterol, especially in overweight adults. They also contain nutrients and phytochemicals that can prevent cells from sticking to blood vessel walls and forming plaques. This, in turn, helps protect the heart by maintaining healthy blood pressure and circulation.

5. May maintain gut health

The compounds in mushrooms, including beta-glucan, act as prebiotics, stimulating the growth of beneficial gut bacteria and creating a healthy environment in the gut. This is important because a healthy gut plays a vital role in maintaining immune defenses, digesting food, and interacting with the brain through nerves and hormones.

Are mushrooms safe for everyone?

Purchased mushrooms are generally safe for most people unless you are allergic to mushrooms or mold. Nevertheless, as the popularity of wild mushrooms increases, so do the risks. Since many types of mushrooms are not edible, you should be careful before heading to the nearest forest. It is best to gather mushrooms under the guidance of an expert and try only the common edible varieties; always cook them before trying them, as only a few can be edible raw. Still, it is not worth a try.

Some mushrooms containing a compound called psilocybin, commonly called "magic mushrooms," can cause hallucinations, impaired vision and hearing, muscle weakness, drowsiness, and nausea. These mushrooms are class A drugs, making it illegal to possess, distribute, or sell them.