7 Surprising Health Benefits of Mushrooms for Your Skin, Brain, and Bones
Fungal compounds quietly slow aging, uplift mood, and boost your immunity.
Mushrooms have emerged from pizza toppings and stir-fry sidekicks to superfoods with a host of science-backed health benefits. With impressive concentrations of antioxidants, vitamins, and unique compounds, even common mushrooms like cremini, portobello, and button mushrooms deliver far more than flavor. Here, we break down seven surprising ways mushrooms can protect your skin, sharpen your mind, support your immune system, and much more.
1. Mushrooms May Help Keep You Young
Lifelong youth may be a fantasy, but adding mushrooms to your diet could help you feel and look younger. According to a 2017 Penn State study, mushrooms contain high levels of ergothioneine and glutathione—two powerful antioxidants. When combined, these antioxidants offer significant protection from oxidative stress and the physiological processes that result in visible signs of aging, such as wrinkles and dry skin.
- Oxidative stress leads to cell and tissue damage over time and has been linked to aging and chronic diseases.
- Only a few foods contain both ergothioneine and glutathione in significant amounts; mushrooms top the list.
- Certain varieties, like porcini, have the highest concentrations, but common white and cremini mushrooms are also good sources.
For maximum benefit, incorporate a variety of mushrooms into your weekly meals and enjoy both raw and cooked preparations.
2. Mushrooms Can Protect Your Brain as You Age
The brain-protective benefits of mushrooms are getting increasing attention. Long-term research indicates that diets high in foods rich in polyphenols—including mushrooms—can help prevent cognitive decline in older adults.
Specifically, Penn State researchers found that ergothioneine and glutathione found in mushrooms may help reduce the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
- Eating at least five button mushrooms per day may lower your risk for neurological illnesses.
- To retain the most nutrients, cook mushrooms by microwaving or grilling rather than boiling or frying.
Additionally, a study in Singapore found that eating two 3/4-cup servings of cooked mushrooms per week was associated with a lower risk of mild cognitive decline.
3. Mushrooms Can Lift Your Mood
Mushrooms may play a role in mood regulation and mental health. A study of nearly 25,000 adults found that people who regularly consumed mushrooms had a lower risk of depression and improved emotional well-being.
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- This may be due in part to ergothioneine, which may reduce oxidative stress and its impact on mood.
- Button mushrooms provide potassium, a nutrient believed to help reduce anxiety and stabilize mood.
Incorporating just a few servings of mushrooms into your diet each week may provide mental health benefits for some people.
4. Mushrooms May Boost Your Memory
The nutrients in mushrooms may also help preserve memory, particularly with age. Research from the National University of Singapore showed that eating just two 3/4-cup servings of cooked mushrooms per week reduced the odds of mild cognitive impairment (MCI) in older adults.
- Participants in the study consumed golden, oyster, shiitake, and white button mushrooms—the benefits were not limited to one variety.
- The effect is believed to be connected to the antioxidants and unique compounds found in mushrooms that support brain health.
Adding mushrooms regularly to salads, omelets, stir-fries or side dishes is an easy way to support your cognitive function as you age.
5. Mushrooms Can Help Your Heart Health
With their dense texture and umami-rich flavor, mushrooms can serve as a healthy replacement for salt and red meat in recipes, thereby helping improve heart health.
- Sodium reduction: Mushrooms enhance flavor, making it easier to cook with less salt.
- Cholesterol management: Swapping some or all of the meat in burgers or sauces for mushrooms lowers saturated fat and cholesterol, a change that can help maintain healthy blood lipid levels.
- Some mushroom varieties, such as shiitake, contain compounds that may further inhibit the production and absorption of cholesterol in the body.
Regularly eating mushrooms as part of a balanced diet is associated with better cardiovascular outcomes and can be a valuable component of plant-forward eating patterns.
6. Mushrooms Can Strengthen Your Bones
Vitamin D is critical for maintaining bone health, and mushrooms are unique among produce for providing this vital nutrient.
- Mushrooms are the only plant-based food that can provide vitamin D—but only when exposed to sunlight or ultraviolet (UV) light.
- Common types such as white button, portabella, and cremini mushrooms can offer vitamin D if treated with UV light or left briefly in sunlight at home.
- Vitamin D enhances calcium absorption and helps build and maintain strong bones, reducing the risk of osteoporosis and fractures.
- Slicing three mushrooms or one large portabella and exposing them to sunlight for at least 15 minutes before eating can give you a good vitamin D boost.
Regularly including vitamin D-rich mushrooms, combined with dairy or fortified alternatives, can help support skeletal health across the lifespan.
7. Mushrooms Can Support a Healthy Immune System
Mushrooms are packed with nutrients that help the immune system run smoothly.
- Selenium: An antioxidant mineral found in abundance in cremini and portabella mushrooms, selenium supports the production of immune-protective enzymes.
- Vitamin D: (from UV-exposed mushrooms) assists in immune cell growth and activity.
- Vitamin B6: Especially abundant in shiitake mushrooms, it’s vital for red blood cell creation and optimal immune response.
- Polysaccharides: These molecules, present in all mushrooms, function as prebiotics to foster healthy gut bacteria, which are linked to immune resilience.
Eating a wide range of mushrooms regularly may contribute to improved resistance against infection, better healing, and a stronger overall inflammatory response.
How to Add More Mushrooms to Your Diet
Mushrooms are extremely versatile and can be enjoyed raw or cooked in a variety of dishes. Here are simple ways to add them to your weekly menu:
- Sauté sliced mushrooms with olive oil and garlic for a flavorful topping on toast or chicken.
- Add finely chopped mushrooms to ground meat dishes (like burgers or tacos) to add nutrients and cut back on red meat.
- Toss mushrooms into omelets, pasta sauces, soups, or stir-fries.
- Grill portabella mushroom caps and use them as a vegetarian burger alternative.
- For a snack, try roasting whole cremini mushrooms with herbs and a pinch of salt.
Are All Mushrooms Safe to Eat?
While grocery store mushrooms are safe and nutritious, it’s important to never consume a wild-picked mushroom unless it’s confirmed edible by an expert. Many wild mushrooms are toxic and can cause serious illness. When in doubt, always buy from reputable sources.
Nutritional Content of Common Mushrooms (per 100g, raw)
| Nutrient | White Button | Cremini | Portabella | Shiitake |
|---|---|---|---|---|
| Calories | 22 | 22 | 22 | 34 |
| Protein (g) | 3.1 | 2.5 | 2.1 | 2.2 |
| Fiber (g) | 1.0 | 1.0 | 1.3 | 2.5 |
| Potassium (mg) | 318 | 448 | 364 | 304 |
| Vitamin D (IU)* | 0 | 0 | 0 | 18 |
*Vitamin D content increases significantly in UV-exposed or sun-exposed mushrooms.
Frequently Asked Questions (FAQs)
What is the healthiest way to cook mushrooms?
Microwaving or grilling mushrooms preserves the highest levels of antioxidants like ergothioneine and glutathione. Avoid boiling, which can lower nutrient content.
Can mushrooms help with weight loss?
Mushrooms are low in calories but high in filling fiber and umami flavor. Replacing high-calorie ingredients with mushrooms can help reduce overall calorie intake and support weight management.
Do different types of mushrooms provide different health benefits?
Yes. Some, like shiitake and maitake, have especially high levels of beta-glucans and unique compounds with evidence for immune and cholesterol support. However, all edible mushrooms are nutritious choices.
How much mushroom should I eat to gain health benefits?
Even a single serving (about 1/2 cup cooked or 1 cup raw) a few times per week offers measurable benefits. For cognitive protection and vitamin D, two servings per week is a good starting point.
Are mushrooms suitable for people with allergies?
Rarely, some people have fungal allergies or sensitivities and should consult a doctor. For most people, mushrooms are safe and beneficial as part of a varied diet.
Key Takeaways
- Mushrooms are low-calorie, antioxidant-rich, and the only vegan source of vitamin D.
- Regular consumption is linked to anti-aging, sharper cognition, better mood, stronger bones, improved heart health, and a robust immune system.
- Choose a variety of fresh, UV-exposed, or sun-dried mushrooms for maximum benefit.
Always consult with a healthcare provider before making major changes to your diet, especially if you have underlying medical conditions.
References
- https://www.uclahealth.org/news/article/7-health-benefits-of-mushrooms
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/mushrooms-make-healthy-meal-magic
- https://www.goodhousekeeping.com/health/diet-nutrition/a27633487/mushroom-health-benefits/
- https://www.countryliving.com/food-drinks/g29993727/types-of-mushrooms/
- https://www.goodnet.org/articles/6-mighty-mushroom-benefits
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