Mushrooms are a great addition to almost any meal, providing a range of vitamins, antioxidants, and minerals that can’t be found in any other food. Some of these nutrients can’t be found in any other plant-based food source, making them a fantastic option for vegetarians and vegans. One of the great things about mushrooms is that they add a unique and delicious flavour that seems to enhance everything else on the plate.
Here are some of the amazing reasons why we should all be adding more mushrooms to our diet!
Nutrient-rich and low in calories
Mushrooms are full of vitamins and minerals while being naturally low in calories and fat. Just one 80g serving counts as one of your five a day. That’s around four closed-cup mushrooms, one large flat mushroom, or 14 button mushrooms. Their high nutrient density makes them an excellent choice for a meal at any time of the day.
Give us energy and support a healthy metabolism
Mushrooms are a great source of B vitamins, including niacin, riboflavin, and pantothenic acid, which play a key role in energy production and metabolism. Additionally, they contain important minerals such as copper, potassium, and phosphorus, which contribute to overall vitality and organ function.
Packed with antioxidants
Mushrooms are packed with antioxidants like polyphenols, selenium, ergothioneine, and vitamin C. These compounds help combat oxidative stress and reduce inflammation, which can contribute to long-term health benefits such as improved cellular function and reduced risk of chronic diseases. Ergothioneine is known as the ‘longevity vitamin’ for its potential to slow cellular ageing.
A natural source of Vitamin D - an essential nutrient
Mushrooms are a natural source of Vitamin D, when they’re exposed to sunlight or ultraviolet (UV) light. Vitamin D is important for maintaining bone health, supporting immune function, and promoting overall well-being. Including vitamin D-rich mushrooms in your diet can be particularly beneficial for those of us who live in the Northern Hemisphere and have limited sun exposure throughout the year! Just one portion (around 80g) of vitamin-D mushrooms is enough to provide the daily recommended amount of Vitamin D.
Promotes gut health
Mushrooms are a good source of dietary fibre (like b-glucans) and prebiotics, which support a healthy gut microbiome. A well-balanced gut microbiome is essential for digestion, nutrient absorption, and immune function.
Support a healthy immune system
With compounds like beta-glucans and Vitamin D, mushrooms have unique immune-supporting properties. A strong immune system helps defend against infections and promotes overall health. Some mushroom varieties, such as shiitake and maitake, are particularly rich in these beneficial compounds.
Contribute to brain and mental health
Some small studies have shown that people who eat more mushrooms have a lower risk of depression and cognitive decline.
Aids in weight management
With their low-calorie content and high nutritional value, mushrooms can be a valuable addition to a weight-conscious diet. Their rich umami flavour and satisfying texture make them an excellent plant-based substitute for meat, helping to reduce calorie intake without compromising on taste.
They’re versatile and delicious
There are so many ways to cook and eat mushrooms, so even if someone thinks they don’t like them, there’s always room to experiment! Mushrooms can be fried, roasted, baked, and barbecued. They sit well with any cuisine and style of cooking from Asian to Italian, German to Latin. With such a wide range of health benefits, it’s worth trying as many different ways to eat mushrooms as possible!