From the Guidelines
Consuming edible mushrooms can offer several health benefits, but it is crucial to avoid poisonous varieties, as they can cause severe harm, including acute liver failure, as noted in studies such as 1 and 1. When considering the health benefits of mushrooms, it's essential to differentiate between edible, culinary mushrooms and those that are poisonous. Edible mushrooms are nutritious, providing essential vitamins and minerals like B vitamins, selenium, copper, potassium, and vitamin D, especially when exposed to sunlight. They are low in calories, rich in protein and fiber, which makes them beneficial for weight management and digestive health. Many varieties contain powerful antioxidants that help fight oxidative stress and inflammation in the body. Certain mushrooms, such as shiitake, maitake, and reishi, contain beta-glucans and other compounds that may support immune function.
Key points to consider when consuming mushrooms for health benefits include:
- Ensuring the mushrooms are edible and properly identified to avoid poisoning, as highlighted in 1 and 1.
- Incorporating a variety of culinary mushrooms into your diet several times weekly for optimal benefits.
- Considering the potential for mushrooms to contribute to heart health by helping regulate cholesterol levels and blood pressure.
- Recognizing that while medicinal mushroom supplements exist, obtaining nutrients from whole food sources is generally preferable for most people seeking general health benefits, as suggested by the concept of phytochemicals in 1, which implies that whole foods are more beneficial than supplements.
Given the potential risks associated with mushroom poisoning, as outlined in 1 and the management strategies in 1, the most critical recommendation is to only consume mushrooms that are known to be safe and edible, and to do so as part of a balanced diet that includes a variety of whole foods, as this approach is supported by the highest quality and most recent evidence available.
From the Research
Health Benefits of Mushrooms
There are several health benefits associated with consuming mushrooms, including:
- Antidiabetic, antioxidative, antiviral, antibacterial, osteoprotective, nephroprotective, and hepatoprotective properties 2
- Immunomodulatory and anti-tumor effects due to the presence of glucans and specific proteins such as lectins, fungal immunomodulatory proteins (FIPs), and ribosome inactivating proteins (RIPs) 3
- Potential to reduce serum cholesterol levels and act as antioxidants due to the presence of lipids and phenols 3
- Favorable effects on lipid profiles, including changes in low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, total cholesterol, and triglycerides 4
- Potential to reduce mean blood pressure and overall cardiovascular risk 4
Mental Health Benefits
Mushrooms, particularly those containing psilocybin, have been shown to have potential benefits for mental health, including:
- Reducing symptoms of depression and anxiety by increasing neuroplasticity and decreasing overactivity in the default mode network 5
- Acting as a potent serotonin agonist and anti-inflammatory agent, which may help to reduce neuroinflammation underlying certain psychiatric conditions 5
- Potential benefits for mood disorders, including improved spatial memory and recognition memory, although more research is needed to confirm these effects 6
Nutritional Value
Mushrooms are a rich source of nutrients, including: