11 Interesting Mushroom Benefits

The health benefits of mushrooms include relief from high cholesterol levels, breast cancer, prostate cancer, and diabetes. They also help in weight loss and increase the strength of your immune system.

Almost all of us are familiar with mushrooms and their miraculous, beneficial powers. Particularly those who have read or heard a lot of fairy-tales such as Alice in Wonderland, Three Bears, and a baby or even those who have played the Super Mario Brothers video game.

You have probably seen mushrooms making someone bigger or acting as a shield against some dangerous monster. These aren’t just popular culture references, they are actually symbolic representations of the actual health benefits of mushrooms. They truly can make you bigger and protect you against diseases and infections, as they are full of proteins, vitamins, minerals, amino acids, antibiotics, and antioxidants.

What are Mushrooms?

Mushrooms are edible fungi with various scientific names and their family name is “Agaricus”. They are essentially Saprophytes, the organisms (plants without chlorophyll) which thrive by extracting nutrients from dead and decaying plant and animal matter. They vary greatly in their color, texture, shape, and properties.

There are approximately 140,000 species of mushroom-forming fungi in the world, but science is only familiar with about 10%, while only 100 species or so are being studied for their potential health benefits and medicinal applications.

Health Benefits of Mushrooms

Health benefits of mushrooms are abundant and so let us discuss them in detail below.

Lower Cholesterol

Mushrooms provide you with lean proteins since they have no cholesterol or fat and have very low carbohydrates. The fiber and certain enzymes in them also help to lower cholesterol levels. Moreover, the high lean protein content found in them helps to burn cholesterol when they are digested. Balancing levels of cholesterol between LDL cholesterol (“bad” cholesterol) and HDL (“good” cholesterol) is essential in the prevention of various cardiovascular diseases like atherosclerosis, heart attack, and stroke.

Treat Anemia

Anemic patients are characterized by having low levels of iron in their blood, resulting in fatigue, headaches, reduced neural function, and digestive issues. Mushrooms are a good source of iron, and over 90% of the nutritive iron value can be absorbed by the body, which promotes the formation of red blood cells and keeps people healthy and functioning at their full potential.

Prevent Cancer

Mushrooms are very effective in preventing breast and prostate cancer due to the significant presence of Beta-Glucans and Conjugated Linoleic Acid, which both have anti-carcinogenic effects. Out of these two, linoleic acid is particularly helpful in suppressing the harmful effects of excess estrogen. This increase in estrogen is one of the prime causes of breast cancer in women after menopause. The Beta-Glucans, on the other hand, inhibit the growth of cancerous cells in cases of prostate cancer, and numerous studies have shown the antitumor properties of mushrooms when applied medicinally.

Prevent Diabetes

Mushrooms are an ideal low-energy diet for diabetics. They have no fats, no cholesterol, very low levels of carbohydrates, high protein content, and a wealth of vitamins and minerals. They also contain a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help the breaking down of sugar or starch in food. They are also known to contain certain compounds which help proper functioning of the liver, pancreas and other endocrine glands, thereby promoting the formation of insulin and its proper regulation throughout the body. Diabetics often suffer from infections, particularly in their limbs, which tend to continue for long periods of time. The natural antibiotics in them can help protect diabetics from these painful and potentially life-threatening conditions.

Improve Bone Health

Mushrooms are a rich source of calcium, which is an essential nutrient in the formation and strengthening of bones. A steady supply of calcium in the diet can reduce your chances of developing conditions like osteoporosis, and can also reduce joint pain and general lack of mobility that is associated with bone degradation.

Help in Nutrient Absorption

Vitamin D is a relatively rare vitamin to find in vegetables, and in fact, edible forms, in general, are not particularly common. However, mushrooms have it, and this essential vitamin can facilitate the absorption and metabolism of calcium and phosphorous. Calcium and phosphorus are also present in good amounts in mushroom, so the combined effects of having all of these nutrients make them a good idea to eat whenever possible.

Boost Immune System

Ergothioneine, a powerful antioxidant present in mushrooms, is very effective in providing protection from free radicals as well as boosting the immune system. It is actually an amino acid that contains sulfur, which is something that many people are deficient in, despite not knowing it or seeing its effects. That being said, the presence of this “master antioxidant” which is unique to mushrooms, can give a major boost to your immune system health. Ergothioneine helps to eliminate free radicals, which are dangerous compounds released during the metabolic processes of cells, and can float throughout the body and cause significant damage and diseases.

Mushrooms contain natural antibiotics (similar to penicillin), which inhibit microbial growth and other fungal infections. Those same polysaccharides, beta-glucans, can stimulate and regulate the body’s immune system. They can also help heal ulcers and ulcerous wounds and protect them from developing infections. The good combination of vitamin A, B-Complex, and C that is found in them also strengthens the immune system.


Lower Blood Pressure

Studies of various types of mushrooms, including shiitake and maitake mushrooms, have shown them to be high in potassium content. Potassium acts as a vasodilator, relaxing tension in blood vessels and therefore reducing blood pressure. High blood pressure is connected to a number of deadly conditions, particularly heart attacks and strokes. Potassium also increases cognitive function, because increased blood and oxygen flow to the brain stimulates neural activity. Studies have shown that increased levels of potassium improve memory and knowledge retention.

Increase Iron Absorption

Copper has a number of beneficial effects on the body and can be found in mushrooms. Copper can regulate and stimulate the absorption of iron from food, and properly utilize it by getting it released from primary storage spots in the body like the liver. Mushrooms also have high levels of iron, so the two work together for healthy bones and preventing anemia.

Rich in Selenium

The selenium content in mushrooms is one of the most beneficial elements that is often overlooked. The primary source of selenium is in animal proteins; however, due to their classification as fungi that feed on animal and plant matter, mushrooms are the best way for vegetarians to obtain the necessary amount of selenium. Selenium is found in large quantities in mushrooms and can benefit bone health by adding to the bone strength and increased durability. It also strengthens the teeth, hair, and nails. Furthermore, this essential nutrient is a powerful antioxidant, which rids the body of free radicals and generally strengthens the immune system. The bioavailability of selenium in mushrooms differs on species, but the majority of commonly consumed mushrooms have significant levels of this important mineral.

Weight Loss

Would you believe me if I said that a completely lean protein diet is ideal for losing fat and building muscle mass? Well, believe it or not, it’s true.  Most fats are burnt to digest proteins found in our food, more so when the protein is accompanied by a very low carbohydrate count, no fat or cholesterol, and a good amount of fiber. This is exactly the combination that mushrooms offer to help in losing weight! Due to their nutrient density, they actually rank higher than most fruits and vegetables, and some researchers say that mushrooms are one of the rare foods that people can eat as often as possible, with no side effects.

One study replaced red meat with white button cap mushrooms, approximately one cup per day, and found that those test subjects who ate these not only lost a significant amount of weight over a standard period of time, but they also decreased their waistline, and were better able to maintain their new weight, rather than ballooning back to the original weight as in most crash diets.

Word of Caution: On a serious note, mushrooms can be very dangerous! Most species of mushrooms are not edible, are highly poisonous and look strikingly similar to their edible counterparts. Don’t ever try picking them for consumption from the woods unless you have been trained to identify them very well. Mushrooms have the unique ability to absorb the material that they grow on, either good or bad. This quality is what gives them so much of their beneficial power, but also their dangerous aspects. Many mushrooms, when picked in the wild, contain heavy metals, which can be very toxic, as well as air and water pollutants.

Also, do not trust any unknown vendors when you buy mushrooms. Always trust sealed products from reputable companies or those which you have grown yourself under controlled conditions after buying their seeds (called spawns) from a trusted source. A single poisonous mushroom among others in a dish can threaten a large amount of people’s health, resulting in comas, severe poison symptoms, nausea, vomiting, convulsions, cramps, insanity. Many species can even be fatal if ingested.  Always avoid eating discolored ones or those which are different in color than the typically accepted color of their species.

What do you think? |
41 comments in this article's discussion
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great.. I just had mushroom with sweet corn and ground chicken for lunch... that is why I had to search for some info on its health benefits.. I used to sauté mushroom with garlic in olive oil, oyster sauce and lemon almost every weekend...

i have heard that it is not recommended to eat them raw. that they should be cooked even for a quick second. is that true? i would think they maintain more of their nutrients if consumed raw instead of cooked. perhaps cooking them kills some bacteria found in them not common in other live foods?

Their cellular structure is made of chitin, the same stuff that makes the exoskeletons on insects and crustaceans. Heat will break down that cell wall and make the delicious goodness of mushrooms available to our digestive system. And yes, a quick turn in a skillet in a bit of oil or the like will do the trick.

mushrooms need to be cooked or heated for them to release their nutrients.

I do not know if this is the case with mushroom micronutrients but some micronutrients become more bioavailable when cooked vs raw. Lycopene is an example.

Edit suggestion: Linoleic acid is a fatty acid, not a polysaccharide (a carb). [cancer section]

Off topic CLA is actually a healthy natural trans fat. Many people don't know that there are healthy trans fats.

Meenakshi Nagdeve

Thanks for your feedback.
Team OrganicFacts

Adore mushrooms! I buy a lot when they're on special, dirt cheap. i like eating them raw on the side with a meal or breakfast (makes me feel energized). or cooked in a tomato sauce, in a soup...

FYI, mushrooms pair great with tomatoes, bell peppers, onions, garlic, eggplant, zucchini, romaine lettuce, radishes, parsley, most herbs,etc...

Great for girls\women on their menstrual cycle, cuz god knows we need the iron. don't be afraid to eat a little vitamin C with that to absorb it better!!

Peace and love

Very educative and encouraging. Thanks.

Maxwell Gausi

I'm so amazed by the health benefits of mushrooms! Thanks also for the revealing the prevention required.

Sachin Dayaramani

Always liked

Mushrooms aren't vegetables.

Leeann Faith Dancer-vallejo

lol I just made a dish... sauteed Garlic and olive oil with little mushrooms (reduced them down) then, I sauteed green onion and little grape tomatoes and broccoli (cut them all up of course) with 2 tbs of Terriaki marinade. You need about a cup of olive oil cause after 5 minutes using a scanty amount of olive oil gets soaked up fast in the mushrooms. Cook it all down and let the flavors mingle on low heat for a while and this will make a wonderfull sauce and yummie power packed health benefit. Immunity booster that's what I call it. Then, have some Jasmine tea with your meal. Vegetarian delight. The mushrooms kind of take the bulk of meat. That's what it reminds me of anyway. But no meat. A truely rich delight. Tasty.

I two handfuls raw with homemade avocado soy bean hummus. had strawberries and oranges to assist iron absorption.

goodness! I was soo happy I ate mushrooms almost on a daily basis but when I read the last paragraph.. 😮

Wow. I love mushrooms. Am so happy. Thank you.

I love mushrooms but I don't know how to make them myself and when I do the taste is different.

Marlin Escmind

My Favorite ..., mushroom yummy

I always put organic button mushroom to all my recipes cause I am a vegetarian I always make organic tofu and mushroom with added garlic, onion, celery, carrots, and I add organic egg white with almond cheese and mix together and I have whole wheat tortilla hmmmm yummy this is healthy recipe ay yay yay.

Sounds good and gives me some ideas. Thanks.

To be safe we should always buy organic mushroom at Organic Stores to be sure that is safe and edible to eat okey.

Guini Seidel Vite

OH my! I love mushrooms....just fried and ate it...just mushrooms alone....."super mushroom"!

Guini Seidel Vite

taste good just lemon,olive oil, balsamic vinegar & then fry..hmmmm!!!!

I never eaten mushrooms before I met my wife, now I eat them all the time, as Tony the Tiger says, they're greeeeeeeeeat!

Michael J.Nychay

Sauté baby portobellos with sautéed spinach in garlic& olive oil with a nice piece of broiled salmon on top........ really good!

THANK YOU!! LOVE this recipe!

Dimple Billimoria

I just had some on my pizza.... 🙂

I love having in tomato soup its too yummm

Camille Sanchez

I never knew mushrooms were so healthy!

Sandeep Sharma

I m sandeep and master trainer of mushroom production at korea Distt.

Hi sandeep! I want to successfully plant organic brown beech mushrooms. email me if you have info & tips.

Karen Barnak Fauver

I eat mushrooms every chance I get. I love them. I am having them with my chicken tonight.

this is real and more useful article to all and also I like very much mushrooms.

hmmmm... I love mushrooms. I just had some on my stir fried tofu and veg.

Oh dear... I also love Mushrooms.. we will have it in dinner together....ok?????

that is why I like mushrooms.

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