8 health benefits of mushrooms

If you think mushrooms are only good as a vegetarian pizza topping, think again: These little fungi are chock full of good-for-you nutrients, plus they’re low in fat and calories, making them an easy addition to any healthy diet.

Eating mushrooms can help your body, including reducing inflammation, boosting your brain health, and aiding digestion and weight loss. 

8 health benefits of mushrooms

Whether you’re tossing them in an omelet, adding them to a soup, or layering them on a pizza, you can eat mushrooms at pretty much every meal—and if you can find creative ways to work them into your everyday diet, you’ll reap the nutritional benefits of this delicious fungi. Here are eight ways they can help your health.

1. They provide nutrients

They may be small, but mushrooms are loaded with nutrients like protein, dietary fiber, B vitamins, copper, potassium, and iron, says Danielle Kelvas, MD, a primary care physician with The HCG Institute in Chattanooga, Tennessee.

These nutrients are beneficial for a number of reasons:

• Protein is essential for building and repairing tissues.
• Fiber aids in digestion.
• B vitamins help maintain a healthy nervous system.
• Copper and folate support the production of red blood cells.
• Potassium assists in regulating fluid balance and nerve signals.
• Iron is crucial for the transport of oxygen in the blood. 

2. They may fight cancer

Although mushrooms are low in fat and calories, they are high in antioxidant plant compounds that may have cancer-fighting effects. According to the Harvard T.H. Chan School of Public Health, studies show that mushrooms can stimulate the activity of immune cells, macrophages, and free radicals—and that can help to stop the growth and spread of tumor cells, while causing existing ones to die.

3. They support bone health

According to Lauren Manaker, MS, a registered dietitian and author of Fueling Male Fertility, mushrooms are one of the only food sources of vitamin D (aka the sunshine vitamin). That makes them an excellent way to increase your vitamin D levels naturally and also support your bone health. Choose cremini or portobello mushrooms for the most vitamin D benefits.

Getting enough vitamin D can lower the risk of bone loss and fracture, and—when combined with calcium—may even be used as a prevention and treatment for osteoporosis.

4. They’re good for your brain

Both Manaker and Dr. Kelvas point out that Lion’s Mane mushrooms, a variety high in the compounds hericenones and erinacines, are believed to support brain health. These compounds can reduce oxidative stress and have protective effects on the brain and thereby improve cognitive function and possibly reduce the risk of developing dementia and Alzheimer’s.

One 2019 study found that older adults who consumed more than two portions of mushrooms per week (i.e., ¾  cup cooked) had a lowered risk of mild cognitive impairment (MCI) than adults who consumed them less than once per week. This is significant because researchers estimate that about 10% to 15% of people with MCI go on to develop dementia each year.

5. They can improve sleep

Although not a traditional “edible” variety, reishi mushrooms are often used medicinally in Asian culture, sometimes consumed as a powdered supplement, capsule, or tea.

Rodent studies have demonstrated a link between reishi mushrooms and better sleep quality, but consuming mushrooms later in the day (like with your dinner) may promote better sleep thanks to lower stress levels and more profound relaxation. 

6. They’re anti-inflammatory

Mushrooms contain plant-based compounds like polysaccharides and phytosterols, which Dr. Kelvas says may reduce inflammation. She adds that less inflammation equals less disease, so you’ll also be at a lower risk for inflammatory conditions such as diabetes, heart disease, arthritis, and asthma.

7. They’re good for your gut

Mushrooms contain prebiotic fiber, says Dr. Kelvas, which can promote the growth of beneficial gut bacteria and support digestive health.

They also contain bioactive plant compounds, like polyphenols and flavonoids, she adds, which have been linked to supporting the immune system via the digestive system (in other words, when you eat foods high in these plant compounds, your overall immune system may benefit from added protection against certain diseases). 

8. They might help you lose weight

Some of the fundamental rules of healthy weight loss include drinking more water and moderating your fat and calorie intake, and when you eat mushrooms, you’re checking off all those boxes at once. Dr. Kelvas says mushrooms are low in calories and fat and high in water content, making them a nutritious addition to many recipes; plus, they’re also high in the polysaccharide pectin, which she says can help with satiety (i.e., feeling full) and weight management.

What type of mushroom is best for health benefits?

According to Manaker, there is no one “healthiest” mushroom because all edible varieties are a low-calorie food that contain natural plant compounds that support health. That said, some types have been studied more than others, she says, and may have some proven health benefits that others don’t.

In general, Dr. Kelvas says you can focus on eating the following mushroom varieties if you want to improve your overall health:

• Shiitake mushrooms are good for the immune system and may lower cholesterol levels.
• Reishi mushrooms are medicinal mushrooms often used for antioxidant, stress-busting, and sleep-boosting benefits.
• Lion’s Mane mushrooms have positive effects on cognitive aging and brain health.
• Chaga mushrooms are good for fighting inflammation and improving the immune system.
• Turkey Tail mushrooms have positive effects on gut health and immune function.
• Cordyceps mushrooms are known to increase energy and stamina and support the respiratory system.
• Maitake mushrooms may have potential anti-cancer properties.

Although mushrooms are safe for most people to eat, always check with your healthcare provider or nutritionist before adding a specific type of mushroom (or mushroom-based supplement) to your diet if you’re hoping to receive certain health benefits. 

They can give you information on how much to consume and if there are possible concerns about eating certain mushrooms or combining certain supplements with any other medications you take. 

Mushroom nutrition facts

You can eat between ½ cup and one cup of mushrooms per day to benefit from this superfood’s nutritional power, and it doesn’t matter if your mushrooms are raw or cooked, says Manaker. However, she cautions that some people (like pregnant or immunocompromised people) would benefit from cooking mushrooms to reduce the risk of illness.

“Mushrooms are a healthy and fantastic addition to a diet no matter how they are enjoyed,” Manaker says, “[and] people can certainly eat mushrooms every day.”

According to the U.S. Department of Agriculture, a one-cup serving of raw, white button mushrooms will provide you with:

• 2 grams of protein
• 1 gram of fiber
• 2 grams of carbohydrates
• 223 milligrams of potassium
• 5 IUs of vitamin D

Are mushrooms safe for everyone?

You should always ensure that the mushrooms you’re eating are safe for consumption (i.e., buy them at the grocery store or farmstand). According to the Cleveland Clinic, you should never eat wild mushrooms you’ve foraged from a natural environment unless you’re 100% certain they are not toxic to humans. 

Because mushrooms are a good source of fiber, Manaker notes that eating them in large quantities every day could result in some GI distress. 

She adds that some people with certain autoimmune diseases may need to avoid mushrooms, but everyone is different, so you should follow your healthcare provider’s recommendation. (Remember that many types of mushrooms affect the immune system and the body’s inflammatory response, so it’s essential to consider this if you have a known autoimmune disease.)

Bottom line: What are the health benefits of mushrooms?

Adding a daily serving of mushrooms could benefit most people’s digestive, brain, bone, and immune health. Thankfully, mushrooms are compatible with many different recipes and types of foods: Mix them into pasta dishes or stir-fries, fold them into quesadillas, sauté them with veggies as a side dish, scramble them with eggs, toss them raw into garden salads, and blend them into soups and stews. Grill large varieties whole and place on a bun as a vegetarian hamburger substitute. Mushrooms can add a rich umami flavor to many recipes.