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Key Points Mushrooms lower inflammation and may reduce chronic disease and cancer risk. They support gut, brain, heart, bone and immune health, offering unique nutrients. Adaptogenic mushrooms may help the body manage stress and support mental health. Often, it’s the colorful fruits and vegetables that get the most nutritional praise. Registered dietitians typically tell people to “eat the rainbow.” While it’s true that vibrant produce like leafy greens, orange carrots, ruby-red beets and red, green and yellow bell peppers are full of health benefits, it would be a mistake to overlook produce items that are paler in color. Take for example, mushrooms. Walking through the produce section, you’re likely to see several types of mushrooms, including oyster, shiitake, porcini, button and portobello. Then there are adaptogenic mushrooms, which are medicinal mushrooms that have been used in traditional medicine for centuries. This includes mushrooms like lion’s mane, cordyceps and reishi, and can be found in many specialty health food stores. Here, registered dietitians reveal six health benefits of eating mushrooms, like all of the ones named above, regularly. Some of these benefits you won’t find in any of the other vegetables you’ll see in the grocery store; they’re specific to the humble mushroom. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 What Happens When You Eat Mushrooms Every Day: 6 Ways It Impacts Health 1. Eating mushrooms regularly can lower inflammation This benefit of eating mushrooms regularly isn’t specific just to mushrooms, but it’s definitely an important one. “Consuming mushrooms regularly can lower inflammation because they contain bioactive compounds such as polysaccharides, ergothioneine and antioxidants that modulate inflammatory pathways in the body,” explains Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet. A scientific article published in the journal Mediators of Inflammation highlights the specific compounds in mushrooms linked to lowering inflammation, explaining that this, in turn, helps reduce the risk of chronic diseases and some forms of cancer. “One meta-analysis found that regular mushroom eaters had a lower risk of premature death than those who did not eat mushrooms, while another study found an association between eating mushrooms and a reduced cancer risk,” Palinksi-Wade says. Related: Here’s What Happens If You Eat Carrots Every Day, According to Registered Dietitians 2. Your gut benefits Want to support your gut, AKA the key to supporting your entire body? Eating mushrooms regularly is one way to do it. “When you add more plant-based foods, like mushrooms, to your diet, you are naturally increasing your intake of dietary fiber, antioxidants and nutrients, which can have a positive impact on overall health. Adding mushrooms to the diet can be a great way to boost prebiotics, helping to improve overall gut health and support the immune system,” Palinski-Wade says. To her point, between 70 and 80% of the body’s immune cells are located in the gut, so when you support your gut, you’re simultaneously supporting your immune system. Related: The Surprising Food That’s Good for Your Gut, According to Gastroenterologists 3. You’re supporting your brain health As Palinski-Wade previously explained, eating mushrooms regularly can help lower inflammation. This, she says, actively supports brain health. “Mushrooms are beneficial for brain health thanks to the anti-inflammatory and antioxidant effects they provide. Some species of mushrooms, like lion’s mane, may support nerve growth and cognitive function by stimulating nerve growth factor [NGF] production,” she says. NGF production is crucial for the development, survival and growth of nerve cells, making this a benefit that shouldn’t be overlooked. 4. Your heart benefits Registered dietitianIsabel Smith, RD, points out that mushrooms contain potassium and fiber, two nutrients that benefit heart health. “Potassium is a nutrient that is integral in helping support healthy blood pressure,” she says. As for fiber, scientific research has repeatedly shown that the nutrient plays a key role in reducing the risk of cardiovascular disease by reducing LDL cholesterol. Related: 7 Foods Cardiologists Always Eat for Gut Health 5. Mushrooms are good for your bones Both Smith and Palinksi-Wade say that when mushrooms are exposed to sunlight, they’re able to make vitamin D2, something other vegetables cannot do. “This supports bone health, immune function and calcium absorption in the body,” Palinski-Wade says. For this reason, many vegan vitamin D supplements are made from mushrooms. This time of year, when most people are spending less time in the sun, taking a mushroom-derived vitamin D supplement can be helpful for getting enough vitamin D, a nutrient many people in the U.S. don’t get enough of. 6. Certain types of mushrooms support mental health “Adaptogenic mushrooms are specific species that help the body adapt to stress, restore homeostasis and support resilience across systems—especially the HPA axis, immune system and nervous system,” Smith says. “These are natural substances that help the body adapt to physical, emotional and biological stress.” With this in mind, both dietitians say that consuming adaptogenic mushrooms (like reishi, lion’s mane and cordyceps) regularly can support mental health. “Adaptogenic mushrooms can be added to diets as powders in smoothies, coffees, teas, soups or as capsules and extracts. If you choose to add these mushrooms to your diet, start with small doses and always do so under the care of your physician to monitor for any side effects,” Palinski-Wade suggests. As you can see, there are many benefits of eating mushrooms regularly, including some you can’t get from other vegetables. This autumn and winter, have fun integrating mushrooms into dishes like stir-fries, risotto, soups or simply sauteeing them with your favorite herbs. Up Next: Sources: Erin Palinski-Wade, RD, CDCES, registered dietitian and author of 2-Day Diabetes Diet Isabel Smith, RD, registered dietitian
