5 Things to Know About the Nutritional Benefits of Mushrooms

Mushrooms have exploded in popularity in recent years as a nutritious and delicious ingredient. Whether fresh or dried, mushrooms add great flavor and nutritional value to meals. Here are 5 key things you need to know about the many health benefits of mushrooms:

1. Mushrooms are low in calories yet provide important nutrients

One of the best things about mushrooms is that they are low in calories and fat yet pack a nutritional punch. A 1 cup serving of chopped mushrooms contains only:

• 20-35 calories
• 0-1 grams of fat
• 3-5 grams of carbs

At the same time, that single serving provides significant amounts of:

• Fiber - 1-2 grams
• Riboflavin - 11-23% DV
• Potassium - 9-16% DV
• Copper - 13-20% DV
• Phosphorus - 6-12% DV
• Selenium - 9-28% DV

Mushrooms also contain niacin, zinc, manganese, thiamine, pantothenic acid, and vitamins B6 and C. Plus, they are high in protein for a vegetable, typically providing 2-4 grams per serving.

With their low calorie and fat content paired with their stellar nutritional profile, it's easy to see why mushrooms are touted as a superfood. You can add them to many dishes to increase the nutrient density without adding many calories. Mushrooms lend themselves well to tasty stir fry combinations.

2. Mushrooms support immune health

Multiple studies have shown that mushrooms contain potent compounds that enhance immune system function. Two key ways they do this are through:

Providing Antioxidants

Antioxidants protect cells from oxidative damage caused by free radicals. Oxidative stress plays a role in aging and many diseases. Mushrooms contain antioxidants like:

• Ergothioneine
• Phenolic compounds
• Selenium
• Vitamins C and E

These help strengthen the immune system by supporting healthy cell function. The diverse mixture of antioxidants found in mushrooms gives them broad-spectrum immune-boosting effects.

Fighting Inflammation

Chronic inflammation is behind many illnesses. Compounds like beta-glucans in mushrooms have anti-inflammatory effects that help modulate the immune system. This is beneficial for conditions like heart disease, arthritis, and even cancer.

By providing antioxidants and reducing harmful inflammation, mushrooms give the immune system weapons to keep the body disease-free. The immune-enhancing properties of mushrooms like reishi and turkey tail have been used in traditional medicine for centuries. Modern research is now confirming these beneficial effects.

3. Mushrooms promote heart health

A diet including mushrooms has been linked to better cardiovascular health. Studies show mushrooms' ability to:

• Lower LDL "bad" cholesterol
• Regulate blood pressure
• Improve blood flow and artery function
• Prevent blood clot formation

This adds up to a reduced risk of heart attack, stroke, and other cardiovascular problems. Compounds like eritadenine, beta-glucans, and antioxidants in mushrooms play a role in supporting heart health.

The fiber in mushrooms can also bind to cholesterol and remove it from the body before it can be deposited in the arteries. The cardioprotective properties of mushrooms make them a smart addition to any heart-healthy diet.

4. Mushrooms may help fight and prevent cancer

Exciting research has been done on mushrooms' cancer-fighting abilities. Specific compounds they contain, including polysaccharides and antioxidants, have been shown to:

• Block tumor growth by limiting angiogenesis (blood vessel formation to tumors)
• Slow the spread of cancer cells
• Induce cancer cell death
• Reduce inflammation

Studies have looked at mushrooms' effects on breast, prostate, colorectal, and other cancers. Compounds like agaritine, ergothioneine, and beta-glucans seem to drive mushrooms' anti-cancer capabilities.

The antioxidant and anti-inflammatory properties of mushrooms allow them to neutralize factors that spur on cancer growth. While more research is still needed, adding more mushrooms to your diet could be a tasty way to help ward off cancer.

5. Mushrooms contribute to a healthy gut

Mushrooms act as a prebiotic in the body. This means their fiber feeds the beneficial probiotic bacteria in the gut microbiome. A balanced gut microbiome has been tied to:

• Improved digestion
• Enhanced immunity
• Protection against leaky gut syndrome
• Increased availability of nutrients from food

By supporting probiotics, the prebiotic fiber in mushrooms helps maintain optimal gut health. The indigestible beta-glucan fiber nourishes probiotics as it passes undigested through the GI tract.

A healthy gut translates to overall wellbeing, making prebiotic-rich mushrooms an important food for digestive and immune vitality. The many nutrients and compounds in mushrooms contribute to diverse aspects of good health.

Mushrooms deliver a lot of nutritional value for a low amount of calories. Getting more mushrooms in your diet is an easy way to get more fiber, important vitamins and minerals, antioxidants, and other beneficial compounds.

Harness the power of mushrooms for better immunity, heart health, cancer prevention, and gut function. Check out this guide on how to grow shiitake mushrooms, tips for cooking oyster mushrooms, how to store mushrooms properly, and more mushroom information on the Out-Grow Mushroom Growing Blog.

You can also find everything you need to grow your own nutritious mushrooms, from grow kits to cultures to substrates, in the Out-Grow Shop. Start cultivating mushrooms at home today to reap their many health and nutrition benefits!

Frequently Asked Questions About Mushroom Nutrition

Here are answers to some common questions about the nutritional value and health benefits of mushrooms:

What are the most nutritious types of mushrooms?

Some of the most nutrient-dense mushroom varieties include maitake, cremini, shiitake, white button, portobello, and oyster mushrooms. They provide B vitamins, selenium, potassium, copper, and antioxidants.

Do mushrooms count as vegetables?

Yes, mushrooms are classified as vegetables because they supply beneficial nutrients and fit in the food pyramid as part of a healthy diet. They also have a similar nutritional profile to vegetables.

Can you eat mushrooms raw?

Raw mushrooms are edible, but cooking them improves their nutritional bioavailability. Cooking breaks down cell walls, allowing your body to better absorb mushroom nutrients. Some varieties taste better cooked as well.

Do mushrooms have protein?

While not a complete protein source, mushrooms do supply some protein. A 100 gram serving provides 2-4 grams of protein on average. Mushrooms complement plant-based proteins well.

Are mushrooms high in carbs?

No, mushrooms are very low in carbohydrates and calories overall. A standard serving has only 2-5 grams of carbs, mostly in the form of dietary fiber. They are a great nutrient-dense choice for low-carb diets.

What vitamins are in mushrooms?

Mushrooms contain B vitamins like riboflavin, niacin, and pantothenic acid. They also provide vitamin D when exposed to UV light. Mushrooms have some vitamin C, folate, and vitamin K as well.

How do you know if mushrooms have gone bad?

Signs of spoiled mushrooms include a slimy or mushy texture, gray or brown discoloration, wrinkling skin, foul odor, and visible mold. Discard any mushrooms past their prime to avoid illness.

Let us know in the comments if you have any other mushroom nutrition questions!