7 Healthiest Mushrooms to Add to Your Diet

Introduction to Mushrooms

Mushrooms, categorised as fungus in the field of botany, contain a variety of nutrients that promote good health, including vitamins, minerals, amino acids, fibre, and antioxidants.

Studies have linked regular consumption of mushrooms to improved diet quality, heart disease prevention, immune system support, and even longer life spans.  All edible mushrooms are good for health, but some are particularly noteworthy for their excellent nutritional value and well-being benefits.

Why Are Fungi Important in the Diet?

Fungi are a great source of many nutrients and complement any diet. Our favourite foods contain fibre, minerals, and vitamins D, B, and C.

In addition to being low in calories, mushrooms contain no fat or cholesterol. Because of their deep, umami-rich flavour, mushrooms are a fantastic substitute for meat for those who are cutting down on their intake.

Polysaccharides and beta-glucans, two unusual substances found in mushrooms, are thought to enhance immunological response and general health. The fungus completely generates these advantageous substances when it is cultivated on the proper substrate, or growth media, in its natural settings.

What are the 7 Healthiest Mushrooms to Add to the Diet?

Enlisted below is a detailed account on the 7 well-studied healthy mushrooms that improves the overall health with its regular consumption.

1.  Shiitake Mushrooms

The edible fungus shiitake (Lentinus edodes) has been utilised for both medicinal and culinary reasons for thousands of years. Originating in East Asia, shiitake mushrooms are now widely grown and often used in stir-fries and soups. The flavour of shiitake mushrooms is earthy and rich, with a meaty texture. They are also a great source of choline, copper, zinc, and selenium, among other minerals.
Because they are an excellent source of choline, a vitamin that is vitally needed throughout these stages of life, shiitake mushrooms are a terrific option for anybody who is pregnant or nursing. For instance, 116 mg of choline from one cup of cooked shiitake mushrooms meets 25% of a nursing mother's daily requirements and 21% of a pregnant woman's needs. Choline is also necessary for metabolism, neurotransmitter production, cellular health and function, and foetal growth and development.
Shiitake mushrooms are a great source of immune-stimulating and anti-inflammatory substances. In a 2015 research, immunological function was shown to be enhanced by 52 volunteers who took 5 to 10 grammes (g) of dried shiitake mushrooms daily for four weeks. This was accomplished by raising natural killer cells (NK cells), which aid in the body's defence against illness, and decreasing inflammatory substances like C-reactive protein (CRP).

2.  Cordyceps

High-altitude areas of Asia, especially the Himalayas in Tibet and Nepal, are home to the natural growth of cordyceps. These parasitic fungi thrive in chilly, mountainous settings by growing on insect larvae.

Because cordyceps are parasitic, growing them at home might be difficult. They, however, be grown in a controlled environment and with the appropriate substrate. The procedure is simplified using a mushroom growing kit made especially for Cordyceps. Although there are several ways to eat cordyceps, capsules or powdered extract are the most common. These forms make it simple to include Cordyceps in the daily routine, whether a person wants to take a capsule or mix the powder into liquids and smoothies.

The capacity of cordyceps to increase energy and boost athletic performance is well known. According to studies, it causes the body to produce more ATP, a chemical that is necessary for giving muscles energy. Antioxidants found in abundance in cordyceps aid in the fight against oxidative stress and slow the ageing process. Longevity and improved general health are benefits of this. Additionally boosting the immune system, this mushroom makes it easier for the body to defend against infections and diseases. It has been shown to increase natural killer cell activity, which is important for the body's defence.

3.  Maitake Mushrooms 

Grifola frondosa, sometimes referred to as maitake or hen-of-the-woods, is a nutrient-dense fungus that is a favourite among foragers and mushroom hunters. Although maitake is indigenous to China, it is also growing in various parts of the globe, including American woodlands. These mushrooms grow in fan-shaped clusters at the foot of trees and weigh up to 50 pounds. The term "hen-of-the-woods" comes from these clusters' occasional resemblance to a hen's tail feathers.

Maitake mushrooms go well with vegetable, poultry, and meat-based recipes because of their meaty texture and deep, savoury flavour. They are very nutrient-dense because they include minerals like copper and B vitamins like riboflavin, niacin, and folate, which are needed to form neurotransmitters, energy, and red blood cells.

Research indicates that maitake mushrooms have anti-inflammatory, immune-boosting, anti-cancer, and anti-diabetic qualities. In addition, maitake includes substances like amino acids and beta-glucans that promote good ageing and provide protection against neurological illnesses like Alzheimer's disease.

4.  Lion's Mane Mushrooms

The lion's mane, or Hericium erinaceus, is a distinctive-looking fungus valued for its adaptogenic qualities. Adaptogens strengthen the body's defences against environmental stresses, such as chemical, biological, and physical ones. Moreover, adaptogens shield the body from the negative effects of stress and maintain regular bodily functions.

Studies have shown that eating lion's mane mushrooms reduces stress and enhances cognitive performance. In a small 2023 study, subjects who took 1.8 grammes of lion's mane daily for 28 days showed far lower subjective stress ratings than those who received a placebo and their baseline stress levels. Additionally, the research discovered that adding lion's mane to a supplement considerably improved test-taking performance on cognitive activities.
Studies have shown the antioxidant, anticancer, and neuroprotective qualities of lion's mane. The high quantity of terpenoids, polysaccharides, and phenolic acids in the mane—all of which have solid, cellular-protective qualities—is most likely the cause of these traits.
The smooth texture and savoury, seafood-like flavour of lion's mane mushrooms greatly improve pasta and grain recipes. Their white, hair-like body, which resembles a lion's mane, is the source of their name. A popular find for foragers, lion's mane mushrooms may be found online and at speciality food shops.

5.  Button Mushrooms

The most often-eaten fungus in the world is the button mushroom (Agaricus bisporus). They are a popular meal option, including salads, pizzas, and omelettes, because of their traditional umami flavour and solid structure.

Button mushrooms are a very nutrient-dense food that includes fibre, vitamins, and minerals. They contain particularly high levels of selenium, a mineral needed to produce selenoproteins, specialised proteins essential for vital processes, including the synthesis of thyroid hormone. Additionally, selenium proteins serve as antioxidants, shielding cells from oxidative damage that otherwise results in illness.

Button mushrooms provide 9.3 microgrammes (mcg) of selenium per 3-ounce serving or about 17% of the Daily Value (DV). Because of the potent cellular-protective effects of selenium, eating more button mushrooms, which are high in selenium, helps lower the chance of developing oxidative damage-related diseases like Alzheimer's. These results are supported by a study conducted on animals.

Furthermore, certain button mushroom varieties can potentially increase vitamin D serum levels, an essential component for healthy bones, immunological response, and growth and development. Research indicates that eating button mushrooms exposed to UV radiation raises vitamin D levels in the bloodstream to a level comparable to those of vitamin D tablets.

6.  Reishi Mushrooms

Naturally occurring in hot and humid parts of Asia are reishi mushrooms. Several species are present in the United Kingdom as well. They flourish on decaying deciduous trees, particularly UK-wide hemlock trees. Growing reishi mushrooms is simple. They need minimal maintenance and grow slowly. Mushrooms grow quite easily in a growing bag and need very little care if a person uses a growing kit. They are thus a highly well-liked option and are excellent for teaching children about the fungus' life cycle, from spawn to fruit.

There are three advantages that have been scientifically proven: enhancing the immune system, having anti-cancer characteristics, and helping people overcome weariness and despair. Managing blood sugar and heart health are two possible advantages of reishi mushrooms. They taste best when collected very young. The ripe fruit is often utilised in soups or stews since it tends to be bitter and woody. It is mostly offered as a powdered extract rather than as entire fresh or dried mushrooms because of its powerful flavour, which enables the use of extremely tiny quantities.

7.  Oyster Mushrooms

A class of edible mushrooms cultivated all around the globe are oyster mushrooms (Pleurotus species). Among the most well-liked and extensively cultivated edible mushrooms, they are nutrient-dense, prolific, and simple to grow.

Oyster mushrooms are shaped like oysters and taste mellow umami and meaty. They are often appreciated with meat dinners, pasta dishes, and soups. Because oyster mushrooms grow all over the world in woodlands, mushroom hunters often forage for them. You may get oyster mushrooms at grocery shops.

Low in calories, carbs, potassium, and B vitamins (niacin, pantothenic acid, folate, and choline), oyster mushrooms are a healthy food choice.

Oyster mushrooms are rich in the phenolic chemicals gallic acid, p-coumaric acid, chlorogenic acid, naringenin, and the amino acid ergothioneine, all of which have potent cellular-protective qualities. Additionally, they contain beta-glucan, a soluble fibre that lowers cholesterol and blood sugar.

Eating oyster mushrooms has been demonstrated to lower levels of blood sugar, triglycerides, and LDL cholesterol—often referred to as "bad" cholesterol—all of which help prevent heart disease, according to a 2020 review of eight research.

Among the most popular ways to cook oyster mushrooms are:

1. Use olive oil to saute the mushrooms, garlic, and green onion. Serve the mixture as an accompaniment to any meat meal.
2. Add dried or fresh mushrooms to stews and soups.
3. Toss the pasta, green onions, and Parmesan cheese with the poached mushrooms in butter and cream. 

What are the Health benefits of Mushrooms?

1.  Lower sodium intake

Elevated blood pressure and sodium levels often coexist. When exposed to sodium, the body retains more fluid, raising blood pressure. If a person wants to cut down on salt, consider using mushrooms in meals.

The sodium content of mushrooms is naturally low; a full cup of white button mushrooms has just five milligrams of sodium. Because of their savoury flavour, one won't need to use as much salt to maintain a low blood pressure. A classic ground beef dish has its flavour preserved and its salt content reduced by 25% by substituting half of the meat with mushrooms, according to research from the Culinary Institute of America and UC Davis.

2.  Decrease the risk of cancer

Consuming only 18 grammes of mushrooms (equivalent to about one-eighth of a cup or two medium-sized mushrooms) on a daily basis might potentially decrease the likelihood of developing cancer by up to 45%. This conclusion is based on an analysis of 17 cancer studies done from 1966 to 2020. Mushrooms are rich in ergothioneine, an amino acid and antioxidant that effectively inhibits or decelerates cellular harm.

Shiitake, oyster, maitake, and king oyster mushrooms have higher quantities of ergothioneine. Nevertheless, it has been shown that consuming mushrooms on a daily basis might significantly decrease the likelihood of acquiring cancer.

3.  Promote lower cholesterol

When cutting calories, fat, and cholesterol, mushrooms are a great alternative to red meat. Research shows that shiitake mushrooms, particularly, support reduced cholesterol. They contain substances that reduce the total quantity of cholesterol in the blood, prevent cholesterol from being absorbed, and limit cholesterol creation.

4.  Provide a source of vitamin D

Our body needs vitamin D to absorb calcium to maintain and grow healthy bones. Many people only receive vitamin D from sunlight or pills, but if they want to obtain it from food, mushrooms could be the solution. They contain the sole form of vitamin D among vegetables.

Certain mushrooms boost their quantities of vitamin D when exposed to UV light or sunshine as much as people can. After being exposed to UV radiation or sunshine, white button, portabella, and cremini mushrooms provide the highest levels of vitamin D. Slicing three mushrooms (or one portabella) and letting them sit in the sun for at least fifteen minutes will provide a person with the daily required quantity. Without exposure to the sun, consuming a little over a cup of maitake mushrooms does the same purpose.

5.  Protect brain health

Researchers are still investigating the impact of consuming mushrooms on moderate cognitive impairment (MCI). MCI often precedes Alzheimer's disease and causes memory loss and linguistic impairments. According to Singaporean research, those who consumed more than two cups of mushrooms each week had a 50% decreased chance of acquiring MCI. Even those who consumed just one cup benefited in some way. The participants consumed oysters, shiitake, and golden and white button mushrooms.

6.  Stimulate a healthier gut.

The bacteria and organisms living in the gut microbiome greatly influence mood and general well-being. One method to maintain gut health is to use prebiotics, like mushrooms, to encourage the development of beneficial bacteria.

Studies reveal that mushrooms' most prevalent carbohydrate, polysaccharides, promote the development of beneficial microorganisms. While stomach acid breaks down many meals, the polysaccharides in mushrooms pass through the stomach unaltered and enter the colon to promote the development of bacteria there.

7.  Encourage a robust immune system.

Macronutrients included in mushrooms help maintain a strong immune system. The Mushroom Council claims that the following substances in mushrooms can strengthen the immune system:

1. Selenium aids in synthesising antioxidant enzymes by the body, which guard against cell damage. For the most benefit, go for portabella or cremini mushrooms.
2. Vitamin D, which promotes immunological response, lowers inflammation, and aids in cell development. Maitake mushrooms provide a simple approach to increase the diet's vitamin D intake.
3. Vitamin B6, which aids in the formation of proteins, DNA, and red blood cells in the body. For vitamin B6, shiitake mushrooms are the best option.

What are some Tips for Consuming Mushrooms?

One enjoys mushrooms in many different ways and are quite simple to cook. While button mushrooms are fresh in salads and other meals, most people like their mushrooms cooked.

Here are some ideas on how to include mushrooms in the diet:

1. Incorporate sliced mushrooms into gravies, stews, and soups.
2. Incorporate them into quiches, frittatas, and omelettes.
3. Incorporate them into the favourite grain- and pasta-based dishes.
4. Use them in meatballs, meatloaf, and hamburgers.
5. Present sauteed mushrooms as a delectable accompaniment.
6. Top the handmade pizza with the mushrooms of choice.
7. Add some savoury sautéed mushrooms to avocado toast.
8. Mushrooms can be added to most savoury meals and mixed into baked items like bread.

One needs to try a variety of mushroom varieties and preparation techniques before discovering one that he likes. Mushrooms fluctuate in flavour and texture.

People Also Ask

Which mushrooms have the highest medicinal properties?

Mushrooms with the highest medicinal properties includes shiitake, lion’s mane, chaga, reishi and turkey tail. These mushrooms have anti-inflammatory, antioxidant and immune boosting properties that also aids the cognitive functions. Reishi is often consumed for its potential role in relieving the stress of oxidation and inflammation, while lion’s mane is known for its memory enhancing properties. Chaga and turkey tail has anti-cancer properties that makes them a valuable asset in the fight against cancer.

Are there any mushrooms that may help with managing the blood sugar levels?

Absolutely! Reishi and Maitake mushrooms are well-known in nutrition studies for its role in managing the blood sugar levels. Maitake has chemical constituents that improves the insulin sensitivity and promote the uptake of glucose from the bloodstream. Whereas reishi mushrooms have the ability to naturally lower the blood sugar levels in the bloodstream and keep them at normal levels. These mushrooms are beneficial natural superfoods that must help individuals diagnosed with prediabetes or diabetes.

Conclusion

Mushrooms, categorised as fungus in the field of botany, contain a variety of nutrients that promote good health, including vitamins, minerals, amino acids, fibre, and antioxidants. In addition to being low in calories, mushrooms contain no fat or cholesterol. Polysaccharides and beta-glucans, two unusual substances found in mushrooms, are thought to enhance immunological response and general health.

The edible fungus shiitake has been utilised for both medicinal and culinary reasons for thousands of years. The Choline in shiitake mushroom is also necessary for metabolism, neurotransmitter production, cellular health and function, and foetal growth and development. Antioxidants found in abundance in cordyceps mushrooms aid in the fight against oxidative stress and slow the ageing process. Longevity and improved general health are some of the known benefits of this. Lion’s mane is a distinctive-looking fungus valued for its adaptogenic qualities. Adaptogens strengthen the body's defences against environmental stresses, such as chemical, biological, and physical ones. Studies have shown that eating lion's mane mushrooms reduces stress and enhances cognitive performance. Button mushrooms are the most widely consumed type of mushrooms as it is a popular meal option, including salads, pizzas, and omelettes, because of their traditional umami flavour and solid structure. There are three health benefits of reishi mushrooms that have been scientifically proven as, enhancing the immune system, having anti-cancer characteristics, and helping people overcome weariness and despair. Oyster mushrooms are shaped like oysters and taste mellow umami and meaty. They are often appreciated with meat dinners, pasta dishes, and soups. Oyster mushrooms are a healthy food choice as they are low in calories, carbs, potassium, and B vitamins (niacin, pantothenic acid, folate, and choline).