Healthiest Mushrooms to Eat
Healthiest Mushrooms to Eat
Mushrooms are recognized as potent sources of nutrition, offering a suite of health advantages that include bolstering the immune system and reducing inflammation. Not only are they cost-effective, but they also integrate seamlessly into a myriad of culinary creations. While certain varieties of mushrooms are notably superior in health-promoting properties, identifying the most beneficial can be a challenge. Continue with our guide to discover 11 of the healthiest mushrooms that would make valuable additions to your dietary regimen.
Portobello Mushrooms
Portobello mushrooms, widely recognized for their substantial, meat-like texture and flavour, represent a significant addition to a nutritious diet. Cited by Livestrong, these mushrooms boast an impressive nutritional profile, being a rich source of fiber, B vitamins, phosphorus, selenium, copper, and potassium. Their versatility makes them an excellent choice for those seeking a healthier alternative to meat—they can be grilled as burger replacements or diced into meat sauces. Additionally, portobellos add a delicious dimension to pizzas and salads, enhancing dishes with both taste and health benefits.
CHECK CALORIEReishi Mushrooms
Reishi mushrooms, recognized for their medicinal properties, are linked to a variety of health advantages. MedicineNet reports that these fungi enhance immune function, encourage restorative sleep, combat fatigue, and diminish stress, potentially offering protection against colds and viral infections. Due to their inherent bitterness, reishi mushrooms are not commonly consumed in their whole form. They are more often finely processed and ingested in the form of capsules or powders, which are conveniently blended into coffee, tea, hot chocolate, or smoothies to conceal their strong flavor.
CHECK CALORIELion’s Mane Mushrooms
Lion's mane mushrooms (Hericium erinaceus) might not be the first variety you imagine, yet they merit your attention due to their notable health potential. Renowned for their neuroprotective benefits, these mushrooms have been highlighted by MedicineNet for their cognitive-enhancing properties. Containing beta-glucans, lion's mane mushrooms are recognized for their capacity to boost immunity and possibly offer protection against tumorous growths. Research suggests they may also confer protective effects against neurodegenerative diseases such as Alzheimer's and Parkinson's. Culinary enthusiasts will appreciate their delicate seafood-like flavor, making them a versatile substitute for crab or lobster in various dishes.
CHECK CALORIEWhite Button Mushrooms
White button mushrooms, commonly found at grocery stores, have been recognized for their nutritional benefits. Mary Wirtz, a registered dietitian, highlighted to Men's Health that these mushrooms contribute to immune system enhancement by protecting and repairing body tissue. Additionally, Healthline notes that these mushrooms may lower blood sugar levels and bolster gut health. Their mild flavor allows for versatility in cooking, making them an excellent addition to dishes such as omelets for breakfast or stir-fries for dinner.
CHECK CALORIECordyceps Mushrooms
Cordyceps mushrooms have a storied history within traditional Chinese and Tibetan medicine, Scientific American notes, with applications for a myriad of health issues ranging from respiratory ailments to renal disorders. Healthline acknowledges their potential advantages for athletes, suggesting cordyceps could improve oxygen utilization and blood circulation, thereby potentially elevating athletic performance and reducing muscle recovery periods post-exercise. For those engaged in regular workouts, incorporating cordyceps mushrooms into pre- or post-exercise meals, or adding the powdered form to smoothies or teas, may prove beneficial.
CHECK CALORIEShiitake Mushrooms
Shiitake mushrooms, a common ingredient for culinary enthusiasts, offer a subtle, savory flavor that complements an array of dishes, including soups and pizzas. These versatile fungi can be sautéed, roasted, or fried, adding not only taste but also a significant nutritional boost to meals. Recognized by Men's Health as a rich source of amino acids, sterols, polysaccharides, B vitamins, fiber, and essential minerals, shiitake mushrooms have been identified by research as beneficial in enhancing immune function and reducing inflammation throughout the body when included regularly in the diet.
CHECK CALORIETurkey Tail Mushrooms
Research conducted by the National Cancer Institute underscores the longstanding utilization of turkey tail mushrooms as a complementary treatment in cancer therapy within Japanese and Chinese medical practices, spanning over three decades. While not yet endorsed by the U.S. medical regulatory bodies for such use, contemporary studies highlighted by Healthline suggest potential benefits in combating cancer through various mechanisms, including the enhancement of survival rates, targeting leukemia cells, and bolstering the immunological response among chemotherapy patients. Prior to the incorporation of turkey tail mushrooms into their regimen, individuals undergoing cancer treatment should engage in a thorough consultation with their healthcare provider.
In addition to their application in oncology, MedicineNet acknowledges turkey tail mushrooms for their ancillary health benefits, particularly in reinforcing gut wellness and immune system functionality. Owing to their dense and fibrous texture, many prefer to integrate these mushrooms in a powdered form into their dietary routine, conveniently blending them into smoothies, soups, and teas.
CHECK CALORIECrimini Mushrooms
Crimini mushrooms, commonly referred to as baby bellas, are a sought-after ingredient in culinary preparations due to their hearty and savory taste. This unique flavor profile not only enhances a range of recipes but also offers a health benefit as cited by WebMD: it can help reduce salt consumption. There is no need for excessive seasoning when using crimini mushrooms, as their robust taste provides sufficient savoriness. Moreover, according to Men's Health, these mushrooms are a good source of essential minerals and antioxidants, including selenium, phosphorus, and ergothioneine, which contribute to a balanced diet.
CHECK CALORIEMorel Mushrooms
Morel mushrooms, though not as ubiquitous as portobello, offer a unique and nutritious enhancement to various dishes. Recommended by Men's Health, these mushrooms are typically found dehydrated and can be prepared by soaking in hot water for 15 minutes, after which they should be drained and chopped. Incorporating them into omelets, pastas, quiches, and pizzas, not only enriches flavor but also increases the dish's nutritional value. Health-wise, WebMD recognizes morels as an excellent source of iron and vitamin D. A 100-gram serving satisfies the complete daily iron intake for men and over half for women. Additionally, SFGATE notes that a single cup of morel mushrooms provides 22 percent of the recommended daily intake of vitamin D, supporting overall health and well-being.
CHECK CALORIEChaga Mushrooms
Chaga mushrooms are highly regarded for their potent antioxidant properties, earning them the title "the king of medicinal mushrooms" according to MedicineNet. These mushrooms are believed to enhance immune function, cognitive performance, and liver vitality. While Chaga mushrooms may not be widely recognized in the United States, they have a long history of use in Northern Europe and Russia, where they have been employed for their medicinal benefits for centuries. To incorporate these beneficial fungi into your diet, consider adding chaga powder or extract to a variety of foods and beverages, including tea, soups, and baked goods.
CHECK CALORIEMaitake Mushrooms
For individuals seeking to enhance their vitamin D consumption, incorporating maitake mushrooms into their diet is an excellent option. According to Men’s Health, a one-cup serving of diced maitake mushrooms fulfills 99% of the recommended daily intake of vitamin D, a notable feature given the scarcity of this nutrient in most plant-based sources as identified by WebMD. Maitake mushrooms offer a robust, earthy flavor that complements a variety of culinary applications—from stir-fries and omelets to pasta, pizzas, soups, and salads. Moreover, these mushrooms are particularly appealing when grilled or broiled, offering a versatile and enjoyable addition to any dish that traditionally includes mushrooms.
CHECK CALORIEThings to Keep in Mind
Incorporating mushrooms into one's diet on a routine basis can contribute positively to overall health. These fungi provide essential nutrients, including fiber, vitamin D, selenium, and potassium, and can be conveniently added to familiar dishes such as pasta and soup. It is important, however, to recognize that mushrooms should not substitute professionally prescribed medical treatments. Before making significant dietary alterations, consulting with a healthcare professional is advised. Nonetheless, the rich nutritional profile of mushrooms makes them an excellent addition to many individuals' diets.
