Edible mushrooms come in an amazing variety. The most common types of mushrooms are button, cremini, and portobello. Confused by all the options? One of the easiest ways to tell them apart is by their shape and color. Portobello and shiitake mushrooms are “meatier” varieties that are tasty grilled or roasted as a meat substitute in recipes. Button and cremini are flavorful sauteed in a variety of dishes. However, there’s no right or wrong way to prepare mushrooms. Choose what tickles your taste buds.
What you might not realize is that mushrooms have a variety of health and nutritional benefits, some of which may surprise you. Let’s look at some of the benefits you can enjoy by adding more mushrooms to your diet.
Mushrooms Are One of the Few Plant-Based Sources of Vitamin D
Most people struggle to get enough vitamin D from sun exposure, and many must take a supplement to avoid deficiency. No wonder deficiency is so common! Research shows 40% of the population is deficient in the sunshine vitamin. Few foods contain vitamin D, and the ones that do are animal-based. Yet mushrooms can be a source of vitamin D. When you expose mushrooms to ultraviolet light from the sun, they produce vitamin D2, a form of vitamin D that can raise your vitamin D level.
The ability of mushrooms to make vitamin D persists even after they are picked. You can tap into those benefits by exposing store-bought mushrooms to a day of direct sunlight. It takes around eight hours of sun exposure for shiitake mushrooms to make 46,000 IU of vitamin D2 per gram but that increases to 267,000 IU per gram with 14 hours of sun exposure.
Mushrooms Have Potential Protection Against Viruses
Studies show that shiitake mushrooms contain active compounds that fight a variety of viruses including those that cause HIV hepatitis and influenza. These anti-viral compounds exert their action at various stages from viral entry into cells to blocking growth. They also activate compounds such as interferon that fight viruses. Not all viruses have equivalent anti-viral activity. Shiitake mushrooms stand out for potential activity against viruses that cause influenza. Research also shows that even white button mushrooms, the most common and inexpensive kind, enhance the activity of natural killer (NK) cells that fight viruses.
Mushrooms May Help Fight Oxidative Damage and Inflammation
Mushrooms are a surprisingly rich source of antioxidants, including glutathione and ergothioneine. In fact, mushrooms are the best source of this combination of antioxidants. Antioxidants help protect cells from free-radical damage, which can lead to cancer, heart disease, and other age-related illnesses.
You don’t have to buy exotic mushrooms that cost more to get the benefits. Studies show white button mushrooms you can buy at any grocery store are a better source of antioxidants than many common vegetables, including carrots, pumpkin, tomatoes, and green peppers. Mushrooms are one of the healthiest non-colorful foods.
They’re an Excellent Source of Potassium for Heart Health
Potassium helps with blood pressure control and is important for heart health, as it helps regulate heart rhythm. Getting enough dietary potassium helps reduce the negative effects that sodium has on blood pressure and heart health. You also need potassium for every cell in your body to do its job, including muscle and nerve cells. Mushrooms contain 225 milligrams of potassium per cup, making them one of the better sources of potassium, along with fruit and vegetables.
Mushrooms Are a Source of Plant-Based Protein
More people are substituting plant-based protein for some of the animal-based protein in their diet, and mushrooms are a good way to do that. For example, a grilled portabella mushroom can be a tasty substitute for a burger. All mushrooms have modest amounts of protein, but oyster mushrooms tend to have the highest amounts with shiitake, portobello, and maitake being a little lower. White button mushrooms fall somewhere in between. So, enjoy a variety of different mushroom types.
Some Other Mushroom Varieties to Explore
If your taste tends toward more exotic mushrooms, here are three other types of mushrooms to explore:
Chanterelle: These golden-brown mushrooms resemble french-fry strips and are often served sautéed with butter and garlic. You can add them to soups or stews for a rich flavor. Chanterelle mushrooms are cultivated in Europe and North America. Their flavor peaks in the autumn and they’re notoriously hard to cultivate.
Crimini: This mushroom is popular in Italian cuisine because of its savory texture and umami flavor. These mushrooms are flavorful in sauces, but they can also be sautéed or grilled with other vegetables. They grow in Europe and North America.
Portobello: The portobello mushroom has a thick, meaty cap sometimes called the “meat” or “bacon” of the dish (although it isn’t). It’s one of the most common mushrooms used by home cooks because it’s so easy to grow.
The Bottom Line
Now you know why mushrooms are such a healthy addition to your diet, add extra flavor and texture to dishes, and are versatile, too. Whether it’s a common white button mushroom or a more exotic variety, like maitake, mushrooms have a lot to offer. Explore recipes that use mushrooms and discover new ways to cook them, whether it’s sautéing, baking, grilling, or adding them to soups and stews. You’ll never look at mushrooms the same again!
References:
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- “How Potassium Can Help Control High Blood Pressure ….” 31 Oct. 2016, corms.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure.
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