Mushroom Nutrition

Long celebrated as a superfood source of powerful nutrients, fresh mushrooms are a healthy addition to your plate. Mushrooms provide many of the same nutritional benefits as vegetables, as well as attributes commonly found in meat, beans and grains. Mushrooms can help fulfill some of the leading recommendations for a healthy diet from the 2015 Dietary Guidelines for Americans.


The Facts

Mushroom Benefits

  • B vitamins
    • B vitamins
      B vitamins help to provide energy by breaking down proteins, fats and carbohydrates.[1] B vitamins also play an important role in the nervous system.
  • Riboflavin
    • Riboflavin
      Riboflavin helps with the production of hormones and also plays an important role in the nervous system[1]
  • Niacin
    • Niacin
      Niacin helps maintain healthy red blood cells [1]
  • Pantothenic acid
    • Pantothenic acid
      Pantothenic acid promotes healthy skin and makes sure the digestive and nervous systems function properly [1]
  • Selenium
    • Selenium
      Selenium works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases of aging*. Also found to be important for the immune system and fertility in men[2].
  • Ergothioneine
    • Ergothioneine
      Ergothioneine is a naturally occurring antioxidant that may help protect the body’s cells.[3]
  • Copper
    • Copper
      Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy[1]
  • Potassium
    • Potassium
      Potassium aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly[1]
  • Complex carbohydrates, including fiber
  • May contain beta-glucans
    • May contain beta-glucans
      Beta-glucans’ immunity-stimulating effects contribute to resistance against allergies and may participate in physiological processes related to the metabolism of fats and sugars in the human body. The beta-glucans contained in oyster, shiitake and split gill mushrooms are considered to be the most effective[4]

Learn more about each mushroom variety’s nutrition profile >

Mushrooms and Your Health

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Cancer

Scientists at City of Hope were some of the first to discover that mushrooms could suppress growth of breast cancer and prostate cancer cells in cell cultures and in animals. City of Hope researchers have conducted a small clinical trial in patients with prostate cancer.

Learn more about the growing body of research.

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Antioxidants and Immunity

Mushrooms are the leading source of the antioxidant nutrient selenium in the produce aisle. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases and help to strengthen the immune system, as well[1]. In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant that may help protect the body’s cells.

Learn more about research that ties mushrooms to supporting a healthy immune system here.

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Weight Management

Mushrooms are hearty and filling. Preliminary research suggests increasing intake of low-energy-dense foods (meaning few calories given the volume of food), specifically mushrooms, in place of high-energy-dense foods, like lean ground beef, can be an effective method for reducing daily energy and fat intake while still feeling full and satiated after the meal.[5]

Learn more about the growing body of evidence around mushroom consumption and weight management.

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Sodium and Saturated Fat

The 2015-2020 Dietary Guidelines for Americans encourages healthy dietary patterns that are low in saturated fat and sodium. Mushrooms are fat-free and low in sodium. Mushrooms’ inherent umami counterbalances saltiness and allows for less salt to be used in recipes.

Learn more about mushrooms’ umami properties.

Citations

[1]Duyff, R. American Dietetic Association’s Complete Food and Nutrition Guide. Third Addition. Wiley & Sons. NJ. 2006.

[2]National Institutes of Health. Medline Plus. www.nlm.gov/medlineplus/ency/article/002414.htm

[3] Dubost, N.J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 8, 215-22.

[4] Rop, O., Mlcek, J., & Jurikova, T. (2009). Beta-glucans in higher fungi and their health effects. Nutrition Reviews, 67, 624-631.

[5] Cheskin LJ, Davis LM, Lipsky LM, Mitola AH, Lycan T, Mitchell V, Mickle B, Adkins E. Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Appetite. 2008:51;50-57.

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  • Connect with other mushroom lovers

    @themushroomcouncil

    • Craving clawsome flavor? Reach for these savory Crab Stuffed Mushrooms! 🦀🍄
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#Repost @theblondcook
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Crab Stuffed Mushrooms -  Mushroom caps stuffed with a creamy, cheesy and savory crab meat filling! 😍🦀🍄 Link in profile
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    • Asparagus is a good source of Vitamin K - a nutrient that helps prevent blood clotting. Top this creamy mushroom pasta sauce with asparagus for a nutritious (and tasty) dinner! #heartmonth
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FIND THE RECIPE 👉 LINK IN PROFILE
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    • This omelet combines broccoli and shrooms for an egg-cellent start to your day - or end it right with breakfast for dinner! #heartmonth
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#Repost @fruitsandveggiesmorematters
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We're loving this #Broccoli #Omelet for #HotBreakfastMonth
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#mushroom #breakfast #egg #eggfast #healthy #healthyfood #yum #delicious #foodie
    • DYK: spinach is fat-free and cholesterol-free. Pair spinach with mighty mushrooms for a nutritious dish! 👏 #HeartMonth
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#Repost @fruitsandveggiesmorematters
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This is perfect for #brunch...…Herbed Spinach Quiche Portabella Caps
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    • Keep it fresh with this Shiitake Mushroom and Smoked Tofu Stir Fry! Not a fan of tofu? Swap in MORE mushrooms!
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FIND THE RECIPE 👉  LINK IN PROFILE
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#mushroom #moremushroom #umami #stirfry #yum #healthy #delicious #heartmonth
    • Fun Fact: each of your monthly entries will also be entered to win the Annual Grand Prize! 👏 Now throw on your apron and whip up a delicious #blenditarian meal!
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#Repost @blenditarian
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Valentine's Day is almost here! Forgot to make a reservation? Create this #blenditarian Lamb Ragout with your loved one at home instead. Plus, you could win $250 just for dining in. Win-win!
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DETAILS 👉  LINK IN BIO
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#blenditarianchallenge #mushrooms #dinner #valentinesday #datenight #dinnerideas #pasta