UCLA Health. (n.d.). 7 Health Benefits of Mushrooms.

Retrieved from https://www.uclahealth.org/news/article/7-health-benefits-of-mushrooms.

Mushrooms, while a type of fungus, are packed with nutrients and offer numerous health benefits.

They add savory flavor to meals without extra fat, calories, or sodium. Here are seven reasons to include more mushrooms in your diet:

1. Decrease Cancer Risk

   Studies suggest that eating just 18 grams (about 1/8 cup or 2 mushrooms) daily can lower your cancer risk by up to 45%. Mushrooms are rich in ergothioneine, an antioxidant that protects against cellular damage. Varieties like shiitake, oyster, maitake, and king oyster have higher levels of this compound.

   
   

2. Lower Sodium Intake

   Sodium contributes to high blood pressure by causing fluid retention. Mushrooms are naturally low in sodium; for example, one cup of white button mushrooms has only five milligrams. Replacing part of your meat with mushrooms can reduce sodium by up to 25%.

   
   

3. Promote Lower Cholesterol

   Shiitake mushrooms, in particular, help lower cholesterol by inhibiting its production and absorption. This makes mushrooms an excellent substitute for fatty meats, helping to reduce overall cholesterol levels.

   
   

4. Protect Brain Health

   Consuming mushrooms may help prevent mild cognitive impairment (MCI), which can lead to Alzheimer's disease. A Singapore study found that eating over two cups of mushrooms weekly reduced the risk of MCI by 50%. Varieties like golden, oyster, shiitake, and white button mushrooms were included.

   
   

5. Provide Vitamin D

   Mushrooms are the only produce that naturally contains vitamin D, which helps the body absorb calcium for bone health. Mushrooms exposed to sunlight or UV light, such as white button, portabella, and cremini, are particularly high in vitamin D.

   
   

6. Stimulate a Healthier Gut

   Mushrooms contain prebiotic polysaccharides that support the growth of beneficial gut bacteria. These carbs pass through the stomach without breaking down, reaching the colon to boost healthy bacteria growth.

   
   

7. Support a Healthy Immune System

   Mushrooms provide essential nutrients like selenium (for antioxidant enzymes), vitamin D (for immune function), and vitamin B6 (for red blood cell and protein production). Varieties like cremini, maitake, and shiitake mushrooms offer the most immune-boosting benefits.