The Tamesis
Before I became interested in healthy eating, I thought of mushrooms as just an accessory: a garnish for risotto, a topping for pizza, and so on. Of course, that was before I heard integrative health and nutrition coach Karen Cummings-Palmer declare that we should actually be eating mushrooms every day.
every day? This may sound excessive, but I’m intrigued. What I discovered changed my mind, to say the least. It turns out that these long-lived fungi are rich in beneficial nutrients and even contain vitamins that are very rare in the “plant” world: vitamin D, minerals such as selenium and potassium, and antioxidants that slow down cell aging.
It appears that regular consumption of mushrooms does have countless benefits for health, hair, and skin. Not to mention: they provide delicious umami and meaty texture to any dish. Below, we’ll take a closer look at some of the reasons to make them a part of your daily routine from now on.
What exactly are mushrooms?
Mushrooms may grow from the ground, but they are neither vegetables nor fruits. They belong to a unique class of organisms: fungi. They have no leaves or flowers, produce no seeds, and do not photosynthesize. Instead, they feed on decomposing organic matter and decompose themselves.
Mushrooms come in all shapes and colors, but they are all made up of the same basic parts: a hidden underground network called mycelium that absorbs nutrients from the soil, and the fruiting body, the above-ground part that stands out in the woods. They are rich in protein, but they are not made up of protein alone.
There are many different categories of mushrooms, including edible mushrooms, medicinal mushrooms, functional mushrooms, parasitic mushrooms, poisonous mushrooms, and of course “magic” mushrooms. While functional or medicinal mushrooms like chaga, reishi, and cordyceps tend to get plenty of health props, everyday varieties—button mushrooms, porcini mushrooms, chanterelles, maitake mushrooms, shiitake mushrooms, portobellos, crimini, and oysters—also have their own healing properties. (Fun fact: Lion’s mane mushrooms are both functional and edible, in case you were wondering.)
“Functional mushrooms have more powerful benefits, but even common mushrooms are an excellent source of selenium, B vitamins, and beta-glucan. Beta-glucan is a soluble fiber that promotes gut health, strengthens the immune system, and improves skin conditions like eczema,” explains Cummings-Palmer. “Plus, mushrooms are so versatile that, like our skin, they absorb vitamin D. To increase your weekly dose of this valuable vitamin, place sliced mushrooms near a window and let them soak up sunlight for an hour.”
How many mushrooms should I eat per day?
A standard serving of mushrooms is approximately 3 ounces or 84 grams of raw mushrooms. This means that even eating just a few mushrooms a day is enough to provide us with benefits. Keep in mind that nutritional content varies by species; button, cremini, and portobello (Agaricus bisporus) is the type used by most service-based nutritional data.
Most edible mushrooms are generally suitable for consumption by most people and have no major contraindications. However, raw or undercooked versions should be avoided during pregnancy. If you have liver, kidney or intestinal disease, you should consult your doctor. Obviously, also be careful if you are allergic to yeast or mold.
10 Reasons to Eat Mushrooms Every Day
1. Extremely rich in antioxidants
Mushrooms are rich in antioxidants, including vitamin C, polyphenols, and beta-glucans, which help neutralize free radicals and support disease prevention. They also contain ergothioneine, an amino acid that speeds up cell turnover and promotes collagen production and has recently become a staple in skin care products. What’s more, they’re rich in glutathione, the king of antioxidants, which prevents oxidative stress and detoxifies the liver.
2. Immune system support
Mushrooms, a fall and winter staple, are packed with immune-supporting antioxidants that can help prevent seasonal illnesses. Their beta-glucan has been shown to activate key immune cells such as macrophages and natural killer cells, supporting the body’s frontline defenses. Throw a handful — even dry ones — into soup and you’ll get a warming, anti-inflammatory boost in your bowl.
3. A large amount of B vitamins
Mushrooms are a solid source of B vitamins: One serving provides up to 20% of your daily needs, including biotin (B7), niacin (B3) and pantothenic acid (B5), which support energy metabolism, skin health and cell function. Some varieties also contain small amounts of vitamin B12, which is an essential nutrient for brain and nervous system health but is often found in lower amounts on a vegan diet.
4. Rich in vitamin D
Just like our skin, mushrooms produce vitamin D when exposed to sunlight. Leave them in the sun for 15 or 30 minutes (or an hour, if available) and their vitamin D levels will rise significantly, turning them into a rare “plant-based” source of this bone-, muscle-, and immune-supporting nutrient that’s also been linked to mood regulation.
5. Brain-building and intelligence-boosting
Mushrooms may help brain health as you age. A Singaporean study found that adults who ate more than two cups of mushrooms per week were about 50% less likely to develop mild cognitive impairment (MCI), a condition characterized by memory loss and cognitive decline that may precede Alzheimer’s disease.
6. Moisturizing
Low in calories but delicious, mushrooms are a satisfying choice if you want to maintain a healthy weight. Contains an average of approximately 25-30 calories per 3.5 oz (100 g) serving. For example, fresh porcini mushrooms have about 26 calories per 3.5 ounces. They’re naturally low in sodium, fat, and sugar, and contain about 90% water, making them both hydrating and filling.
7. Fiber and protein
Mushrooms contain beta-glucan, a soluble fiber that has been linked to lower cholesterol, improved heart health, and better blood sugar regulation. They also provide a decent amount of protein — about 4 grams per 3.5 ounces (100 grams) — which helps explain why they’re often used in veggie burgers or as a meat substitute in soups, stir-fries and stews.
8. Essential minerals
Mushrooms provide a range of essential minerals, including potassium for heart, muscle and nerve function; phosphorus and calcium for bone health; and iron and sulfur for cellular processes. They are especially known for selenium, which supports thyroid and immune function, and copper, a key mineral involved in oxygen transport and the production of collagen, elastin and keratin, important for healthy skin, hair and nails.
9. Thermal health
Because mushrooms contain antioxidants and anti-inflammatory compounds, including beta-glucan, which is associated with lowering LDL cholesterol, and ergothioneine, which is associated with cardiometabolic protection, mushrooms may help reduce cardiovascular risk and support overall heart health.
10. Intestinal Support
The polysaccharides in mushrooms act as prebiotics, feeding beneficial gut bacteria and helping maintain microbiome balance. In fact, adding a handful of even basic supermarket mushrooms to salads, egg or grain soups and bowls can support heart, immune and digestive health, as well as have benefits for skin, hair and nails. When these systems are supported, overall well-being is supported as well.
