Mushroom Benefits for Your Health: A Complete Breakdown

Mushrooms – a vegetable that is not truly a vegetable. All through my childhood, I used to watch it from a safer distance, a bit worried, a bit fascinated. We used to speak of it as a frog’s umbrella. But when I grew up and saw people eating it, a wave of amazement swept through my veins. And when I learned about why people eat mushrooms, and the many mushroom benefits, I included it in my diet as well. 

Mushrooms are amazing, not only because they have fancy colours and shapes, but because of the benefits they bless us with. They are one of the few natural products that provide vitamin D in abundance. But the mushroom benefits go far beyond the letter D. 

I will tell you everything about this hidden gift of nature, how you should eat it, and when to avoid it. Let’s get the mushroom going!

Know Your Mushrooms – Nutrition, Narrative, and Types

You might think that humans have recently started to consume mushrooms because you’ve observed this hype around now. But no! The earliest mushroom consumption evidence dates back to some 13,000 years ago in Chile. Yes, we have been eating them for very long. 

The Chinese used them for their medicinal properties.

The upper-class Ancient Greeks and Romans used it for culinary purposes.

Today, we use them for their health benefits.

But here is a fun fact that might amaze you –

Mushrooms are neither plants nor animals. They are fungi.

Fungi, as we call it, but how nutritious? What nutrition, vitamins, minerals, and fibre do we get from eating mushrooms?

Mushrooms (White Button) Nutritional Benefits (per 100 grams)^[1]

As the studies speak and laud, mushrooms are much more nutritious. 

At present, around 14,000 mushroom species have been identified. ^[2]

Out of these 14,000, around 2,000 are proven to be safe for human consumption. And just for your factual knowledge, Roman emperors used to have food tasters to check beforehand if mushrooms were safe and edible or not. ^[3]

So, out of these 14,000, some 650 even possess medicinal properties. ^[4]

And out of all these numerous mushroom varieties, a few are commonly consumed worldwide. 

The Common Types of Edible Mushrooms Out There

Unlike other things that we eat, mushrooms have varieties. Some are beneficial, some are toxic, and some are intoxicating. But we are here to talk about the good guys, the edible mushrooms. 

Here are some of the common mushroom types that you’ll find in the market for consumption –

• White Button Mushrooms – These are the most common of all. With mild and versatile mushrooms, these are perfect for salads and stir-fries. You’ll surely get a subtle earthy flavour.
• Cremini Mushrooms – Also known as baby portobellos, these mushrooms have a deeper and richer taste. You may make great soups and pasta dishes using them.
• Portobello Mushrooms – Large and meaty caps, such is their look. Favourite for grilling and serving as a hearty burger alternative.
• Shiitake Mushrooms – These are Asian delights. You may use them to make soups and stir-fries to give them a unique umami flavour.
• Oyster Mushrooms – Looking for a slightly sweeter alternative? Oyster mushrooms are excellent in creamy sauces or as a seafood substitute.
• Maitake Mushrooms – If you feel like calling it by another name, call it ‘hen of the woods’. With a robust and earthy taste, these are commonly used in Japanese cuisine.
• Porcini Mushrooms – Porcinis have an intense and nutty flavour. These are often dried and used to enhance risottos and sauces.
• Paddy Straw Mushrooms – Another Asian delight that is mild and is frequently used in stir-fries and curries.
• Chanterelle Mushrooms – They are gold, have a funnel-like shape, exude a fruity and apricot-like aroma, and are delicious.
• Morel Mushrooms – This is a gourmet item and is prized for its distinctive honeycomb appearance. 

This is just a glimpse of the mushroom kingdom, but it’s enough to ignite the curiosity of any food enthusiast. 

Out of all the mushrooms grown globally, China produces more than 90%. ^[5]

Now, you might be wondering about the many mushroom benefits, about how they bless you with health and graceful years. Read it on.

The Many Mushroom Benefits – Umbrellas That Protect Us

With different types of mushrooms, you’ll get different sorts of benefits. It is because of the environment they grow in. But here are some of the common mushroom benefits that you’ll find in the types available in the market:

1. Strengthens your guts

One of the many mushroom benefits is that they strengthen our digestive system. How? By acting as a probiotic.

Polysaccharides, a type of carb found in mushrooms, can act as a prebiotic for our good gut bacteria. These good gut bacteria help us digest our food and provide us with energy. The better their strength, the better our strength. And so, we must feed them with the food they love – prebiotics. ^[6]

2. Pleases heart with goodness

Mushrooms are a heart-healthy addition to your diet. Low in fat and rich in unsaturated fatty acids.  They offer a cholesterol-free option that’s beneficial for cardiovascular health. The secret lies in its sodium and potassium levels.

Mushrooms contain minimal sodium and abundant potassium. This combo helps blood pressure regulation. A brilliant choice for individuals with hypertension. ^[7]

Scientific tip – Regularly include varieties like Lentinula and Pleurotus in your diet. This has been linked to reduced cholesterol levels. ^[8]

3. Watches your weight

Mushrooms keep you feeling full and yet they do not flood you with calories. 100 grams of these chewy delights provides you with only 31 calories. That’s almost nothing and yet almost everything for those looking to shed off their pounds. 

However, when cooking mushrooms, make sure you do not load them with unnecessary unhealthy fat. Choose healthy cooking methods and add healthy but little fat. 

Did you know that some mushrooms can even glow in the dark?

4. Soaked in antioxidants

Antioxidants are nature-gifted warriors against numerous ailments and injuries. Their primary work is to protect the human body from oxidative stress. Also, they donate an extra available electron to the cell-damaging free radicals. 

These free radicals rob healthy human cells of their electrons and damage them. With time, this leads to organ damage and quick ageing. 

Mushrooms contain lots of antioxidants such as polysaccharides, polyphenols, ergothioneine, selenium, glutathione, vitamin C, etc. These antioxidants have been studied to prevent us from terminal diseases. ^[9]

Here is another thing – one antioxidant called polysaccharide stimulates the immune system. This beta-glucan makes the immune system activate macrophages, which stand strong between our good health and infections, diseases, etc. ^[10]

Another one of the mushroom benefits is that they also help us detoxify our bodies and protect our DNA from damage. ^[11]

Mushroom is also the largest living organism in the world. It is a honey mushroom that covers over 2,385 acres (965 hectares) of land in Oregon.

5. Rich in Vitamin D

They are one of the very few foods on Earth that contain Vitamin D. 

Although you might not find much vitamin D in them when you buy them, just expose them to the sun to have it. It is because mushrooms can synthesize vitamin D after being exposed to UV light, which is the sun.

Pro tip – Put your shrooms under the sun for 15-30 minutes before eating them. 

This will help you get your daily dose of vitamin D without exposing yourself to the sun. 

6. Some common mushrooms with not-so-common benefits

Apart from these common mushroom benefits, there are some specific mushrooms that offer distinct benefits. Here are some:

The colourful Turkey Tail mushroom – This has been shown to be promising in the prevention of many terminal illnesses. It can slow down the growth of certain unfriendly cells and support disease prevention. ^[12]

The Maitake mushroom – Often called “Hen of the Woods,” this has been shown to be helpful in removing dead cells from the body. ^[13]

Cordyceps – This brilliance boasts more than 21 clinically approved health benefits. Influenza, viral, and lung issues, it has been used effectively to treat all these. ^[14]

Cordyceps sinensis – A close cousin to Cordyceps that is equally impressive. It contains substances like cordycepin and cordycepic acid, which can enhance oxygen utilization, ATP production, and stabilize blood sugar levels. ^[15]

Antrodia cinnamomea – It is a relatively new mushroom. It’s used to treat various conditions, including food and drug intoxication, diarrhoea, abdominal pain, hypertension, skin itching, etc. ^[16]

Mukitake – This is a Japanese favourite. Not only is it delicious, but this mushroom benefits us as well. It can help prevent nonalcoholic fatty liver disease. ^[17]

Wild Enoki – It is a staple in Chinese soups. It contains dietary fibre, polysaccharides, and antioxidants that help lower blood sugar, blood pressure, and cholesterol. ^[18]

Were not these mushroom benefits lovely, promising, and alluring enough to make you go to the market and buy them? But before you buy, there are a few precautions to be taken. 

The most expensive mushroom in the world is the Yartsa Gunbu, a caterpillar fungus found in the Himalayas that costs $63,000 per pound.

Mushrooms – Precautions and Side Effects

While mushrooms offer numerous health benefits, it’s crucial to exercise caution. 

• Firstly, say no to wild mushrooms. They can be toxic and dangerous.
• Secondly, some individuals may be allergic to certain mushroom varieties. You may face adverse reactions like digestive issues, gas, bloating, or skin problems. Look for these.
• Thirdly, overconsumption of even edible mushrooms can sometimes cause digestive discomfort. So pick and eat under healthy limits. Know your body.
• Lastly, when trying new mushroom varieties, start with small amounts. Know if your body tolerates them well or not. And always cook them to neutralize any toxins and reduce the risk of digestive upset.

How to eat mushrooms the right way?

Choose Fresh Mushrooms

• Buy fresh mushrooms from a reputable source. 
• Look for mushrooms that are firm, plump, and free from mold or unpleasant odors.

Cleaning Mushrooms

• Gently wipe mushrooms with a damp cloth or use a soft brush to remove any dirt or debris. 
• Avoid soaking them in water, as mushrooms are porous and can become waterlogged.

Trim and Prepare

• Trim the stems as they can be tough and woody. 
• For some varieties, like shiitake, oyster, or portobello, remove the stems entirely before cooking.

The right way to cook mushrooms

Light Cooking: Mushrooms are best cooked lightly to preserve their nutritional content. Overcooking or boiling can cause them to lose nutrients.

Sautéing: Sautéing mushrooms in a small amount of olive oil or butter over medium heat is one of the best ways to retain their nutritional value. This method helps maintain their vitamins and minerals.

Quick Stir-Frying: Stir-frying mushrooms for a short time (usually a few minutes) in a hot pan with a small amount of oil preserves their nutritional content. High heat and a brief cooking time are key.

Grilling: Grilling is another option that can help retain nutrients. Brush whole or sliced mushrooms with a little oil and grill them until they are tender but not overcooked.

Microwaving: Microwaving mushrooms with minimal water and in a covered dish can be a good option for nutrient retention. However, avoid overcooking.

Low-Temperature Baking: Roasting mushrooms at lower temperatures (around 350°F or 175°C) for a shorter time helps keep more of their nutrients intact.

Don’t Boil or Deep Fry: Boiling mushrooms in water and deep frying them is not recommended if you want to preserve their nutrients because water-soluble vitamins and minerals may leach into the water while boiling and high temperature of oil destroys a lot of nutrients.

Use Minimal Liquid: When cooking mushrooms in sauces or soups, use as little liquid as possible and avoid extended cooking times.

Cook with Skin On: If you’re using mushrooms with edible skins (like button or cremini mushrooms), leave the skins on, as they contain additional nutrients and fiber.

Add Lemon or Vinegar: Adding a touch of lemon juice or vinegar to your mushroom dishes can help preserve some of the nutrients.

Season with Fresh Herbs: Mushrooms have a mild flavor and absorb the flavors of the ingredients they are cooked with. Add your favorite herbs, spices, garlic, onions, and seasonings to enhance their taste.

Remember, the longer you cook mushrooms, the more they will lose moisture and, consequently, some of their nutritional content.

The Bottom Line

Most people, when they hear the word mushroom, they think either of toxicity or trip. But there also are edible mushrooms, around 2000, and 600 with medicinal values. 

Some most common edible mushrooms that one can consume are the white button, cremini, shiitake, oyster, porcini, paddy straw, etc. Not only are these edible but they offer numerous mushroom benefits as well. 

From heart-pleasing properties to antioxidant-rich goodness, digestive strengthening, and weight control, these fungi add a unique dimension to your diet. They even provide the elusive vitamin D when basking in the sun’s glow.

Just remember, caution is key. Avoid wild mushrooms, watch out for allergies, and moderate your intake. So, eat these healthy fancies and make your meals more magical. Happy munching and ‘shiitake’ those culinary adventures to the next level! 

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