When we talk about eating healthily without compromising on the taste buds, what is the first treat that comes to mind? For many of us, it’s mushrooms! From meatballs to truffles, mushrooms can go from everyday dish to expensive delicacy. People can buy them fresh, canned or dried and infuse them with their choice of cuisine. To put it mildly, mushrooms make a healthy meal truly magical!
Whether they’re in a spinach salad, sautéed in a stir-fry, or folded into an omelet, mushrooms are a nutrient-rich treat. Mushrooms contain selenium and ergothioneine, powerful antioxidants. They also contain B vitamins and copper, all of which support red blood cell development, and contain many minerals, like potassium, copper, iron, and phosphorus, not often found in foods d plant origin.
Another winning quality of mushrooms: There are so many interesting textures and flavors to try, from dense, meaty portobellos to earthy hen of the woods to delicate chanterelles, which ultimately add another layer of great taste to your food. And when something adds to the taste profile while providing plenty of nutritional benefits, it’s a clear winner!

Benefits of consuming mushrooms:

In addition to brightening up your meal, mushrooms end up improving its health profile. Here are some health benefits of mushrooms:
Cancer: Antioxidants, like many others found in mushrooms, may help prevent many types of cancer. These can include prostate, colorectal and breast cancer. Some research has suggested that selenium might help prevent cancer, but a 2017 study found no evidence to confirm this. Mushrooms also contain a small amount of vitamin D. There is some evidence that supplementing with vitamin D may help prevent or treat certain types of cancer. Choline is another antioxidant found in mushrooms. Some studies suggest that consuming choline may reduce the risk of certain types of cancer.
Heart health: Mushrooms can improve your heart health. Mushrooms make recipes taste better in place of salt because they contain glutamate ribonucleotides. These compounds provide savory, umami taste without any impact on your blood pressure or risk of heart disease. A whole cup of mushrooms contains only 5 mg of sodium! Mushrooms also make a great, satisfying substitute for red meat in any dish, taking calories, fat and cholesterol out of the equation.
Brain health: Mushrooms may protect your brain as you age. A long-term Spanish study published in 2021 found that certain foods rich in polyphenols (including mushrooms, as well as coffee, cocoa and red wine) may have a protective effect against cognitive decline in older adults. Penn State researchers also found that the antioxidants ergothioneine and glutathione may help prevent Parkinson’s disease and Alzheimer’s disease. They recommend eating at least five button mushrooms per day to reduce your risk of neurological disease in the future. Cook the mushrooms to best preserve their nutritional benefits, either in the microwave or on the grill.
Diabetes: Dietary fiber may help manage a number of health conditions, including type 2 diabetes. A 2018 review of meta-analyses concluded that people who eat a lot of fiber may have a lower risk of developing diabetes. type 2 diabetes. For those who already have it, fiber can help lower blood sugar levels. The Dietary Guidelines for Americans 2020-2025 recommend that adults consume approximately 20 to 30 g of dietary fiber each day, depending on gender and age.
Bone health: Mushrooms can help strengthen your bones. Mushrooms grown outdoors under UV light (as opposed to those grown in the dark) are a good source of vitamin D. UVB-marked mushrooms have converted a compound called ergosterol directly to vitamin D. This means that in By eating just 3 ounces of UVB-exposed Mushrooms, you’ve met your daily vitamin D needs and improved your bone health.

Boost memory and reverse aging: Mushrooms can boost your memory. Researchers at the National University of Singapore found that eating two 3/4 cup servings of cooked mushrooms per week may reduce the risk of mild cognitive decline in a 2019 study. Mushrooms contain a very high concentration of two antioxidants, ergothioneine and glutathione, according to a 2017 Penn State study. When these antioxidants are present together, they work very hard to protect the body from the physiological stress that causes the visible signs of aging.
Improves mood and more energy: Researchers at Penn State conducted further investigations in 2021 and found that in a sample of nearly 25,000 people, those who regularly ate mushrooms had a lower risk of depression. They recommend eating button mushrooms, which contain potassium, which can help reduce anxiety. Mushrooms will help give you energy. Mushrooms like riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5) and niacin (B3) are rich in B vitamins. These help the body use the energy from the foods we eat and to produce red blood cells that carry oxygen throughout the body.
Also, mushrooms prove to be useful foods during pregnancy. Many people take folic acid, or folate, supplements during pregnancy to improve fetal health, but mushrooms can also provide folate. One cup of sliced ​​raw mushrooms contains 11.9 micrograms (mcg) of folate. Current guidelines recommend adults consume 400 mcg of folate each day. Pregnant people should aim for around 600 mcg.

How much mushrooms should you eat daily?

The recommended amount of mushrooms to eat per day is at least two medium mushrooms, or about 18 grams. A typical serving is one cup of chopped mushrooms.

What happens in case of a “mushroom overdose”?

Although mushrooms are healthy additions to your daily meals, eating too many can cause various side effects such as gastrointestinal problems, nausea, vomiting, diarrhea, flatulence, and stomach pain. Mushrooms can be difficult to digest because they contain carbohydrates like chitin, mannitol, and trehalose. It can take up to five hours for the stomach to digest mushrooms. Sometimes excessive consumption of mushrooms also leads to headaches, sweating, chills, irregular heartbeat, confusion, delirium, seizures, and excessive salivation. Eating wild mushrooms can be dangerous. It is recommended that you only pick wild mushrooms if you are an expert.