Mushrooms are the ultimate food rebels—technically not a plant, definitely not an animal, and proudly doing their own thing as fungi. 🍄 Edible mushrooms may be small, but they’re loaded with nutrients like protein, fiber, vitamins, and minerals, plus a powerhouse lineup of bioactive compounds that support overall health. One standout is ergosterol, a unique sterol found in mushrooms that is gaining attention for its potential benefits, from boosting immune function to fighting oxidative stress. (1) This small but mighty functional food marches to the beat of its own drum regarding nutrition—and maybe that’s why I’ve always appreciated these rebellious dudes.😉 

 Mushrooms may appear to be unassuming fungi, but they have profound, spotlight-worthy health benefits. These nutrient-dense fungi have been part of traditional diets for centuries, offering everything from immune support to anti-inflammatory properties, and they’re finally getting the attention they deserve. (1) From supporting immune function to promoting gut health (and even making their way into your morning coffee cup ☕), these fungi are more than just a pizza topping. And, of course, we can’t ignore their, shall we say, mind-altering reputation. ✨ So, let’s talk mushrooms, the small but mighty functional food, and dive into the fascinating world of edible mushrooms—their benefits, their culinary magic, and yes, even their psychedelic side.

🍄Nutritional Powerhouses

Incorporating mushrooms into your diet can be a game-changer for your health. They are low in calories and fat yet rich in essential nutrients like selenium, potassium, riboflavin, niacin, and vitamin D. One cup of raw mushrooms is 21 calories, 0 grams of fat, 3 grams of carbs, and 3 grams of protein – a nice amount of protein for only 21 calories! (1,2) Plus, mushrooms are loaded with plant substances—polysaccharides, indoles, polyphenols, and carotenoids in which studies have shown antioxidant, anti-inflammatory, and anticancer effects, which help combat oxidative stress and may reduce the risk of chronic diseases​. (3) Yes, a small but mighty functional food.

🍄Disease-Fighting Properties

Mushrooms aren’t just for flavor; as mentioned, they may also help protect against disease. A review of 17 studies found that eating just 18 grams of mushrooms daily (about two medium mushrooms) may lower cancer risk by up to 45%. (3,4) The magic? Ergothioneine, an amino acid and antioxidant found in mushrooms, reduces inflammation and oxidative stress, contributing to cancer risk​. (3,4)

Mushrooms also boost your immune system, as mentioned here when discussing vegetables with immune-boosting capabilities. 

And then there is the zinc factor. Studies show that adequate zinc intake can reduce inflammation in various conditions. (3,5) ) Mushrooms aren’t just delicious. They’re also an excellent source of zinc, an essential mineral that helps keep inflammation in check. Zinc plays a key role in balancing the immune system, reducing oxidative stress, and calming down those pro-inflammatory signals that can lead to chronic disease. Think of it as your body’s natural inflammation regulator, working behind the scenes to keep things running smoothly. Getting enough zinc in your diet may even help lower the risk of inflammatory conditions. Yet, another reason to pile those mushrooms onto your plate! 🍽️

🍄Brain Health and Beyond

Want to keep your brain sharp? Eating more than two cups of mushrooms per week has been linked to a 50% lower risk of mild cognitive impairment.  Even just one cup per week may provide neuroprotective benefits. Certain mushroom varieties—golden, oyster, shiitake, and white button—have been specifically highlighted for their brain-boosting effects​. (1) While more research is needed, this study gives us yet another reason to pile mushrooms onto our plates, especially as we age.  Scientists are exploring how these fungi may help keep our brains sharp, and while the findings are still unfolding, they reinforce a simple truth: what we eat plays a huge role in cognitive health. So, while we wait for more mushroom-specific research, one thing’s clear—loading up on veggies (including our fungi mushrooms!) is a smart move for your mind. ✨

🍄Culinary Versatility

The best part? You don’t have to forage for wild mushrooms to get the benefits (🚨 that’s a risky task unless you know what you’re doing! Many edible mushrooms have toxic look-alikes. If you’re feeling adventurous and want to hunt for your own, seek professional guidance first!). Play it safe and look for delicious and nutrient-packed varieties at your local grocery store or farmers’ market. There are over 2000 species of mushrooms in nature, over 25 of which are widely accepted as functional and commercially cultivated foods for human consumption. (3) A plethora of this small but mighty functional food exists! Here are some ‘shroom definitions so you know what you are looking at out there (6):

• Button:  (Agaricus bisporus) is the most common in the U.S. It is the mildest-tasting mushroom and can be eaten raw or cooked. 
• Chanterelle: the cap is a wavy golden trumpet-like shape 
• Cremini (baby bella): a young Portobello mushroom that is dark and firm 
• Enoki: long, thin white stems with small white caps that are eaten raw or cooked 
• Maitake: a head that resembles flowering leaves (a favorite of mine for their unique texture!) 
• Morel: the cap is a spongy, dimpled, oblong shape 
• Oyster: a fan-shaped delicate cap 
• Porcini: a reddish-brown rounded cap with a thick cylindrical stem 
• Portobello: a large, brown, thick cap with a rich, juicy flavor that works well as a meat substitute 
• Shiitake: a dark brown umbrella cap with a thin cream-colored stem 

Sauté them, roast them, grill them, dip them, throw them into soups—there’s no wrong way to enjoy them!

🍄Mushroom Coffee: The Not-so-new Super Brew ☕

Yes, mushrooms have even made their way into your morning routine. Mushroom coffee is a growing trend, though it is an ancient trend. (7) Mushroom coffee combines medicinal mushrooms like lion’s mane, chaga, cordyceps, and reishi with traditional coffee or caffeine-free alternatives.

• ☕ Why try it?
• It may support brain function (lion’s mane has been linked to cognitive benefits).
• It may support gut health (Chaga) and heart health (Chaga and Reishi).
• It may reduce caffeine jitters while still providing sustained energy. There is usually 40 mg of caffeine at the most in mushroom coffees, which is half of the regular coffee. ✔️ Cordyceps sinensis mushroom supports healthy heart functioning. (7)
• Offers anti-inflammatory benefits thanks to its rich antioxidant content.

Mushroom coffee won’t taste like mushrooms (promise!), but it does offer a smooth, earthy taste with added wellness perks. This might be a great alternative if regular coffee gives you the jitters or just want to mix things up. Check all I had to say about in this article, back in June 2023.

🍄The Psychedelic Side of Mushrooms

With all the press and studies out there, I could not write a blog on mushrooms and not at least touch on the side of the psychedelic (and still call myself the Rebellious RD😉). No doubt you have heard about medicinal mushrooms, otherwise known as magic mushrooms, shrooms, golden teacher, golden halo, cube, gold cap, and hallucinogenic mushrooms. Beyond their culinary uses, certain mushrooms contain psilocybin, a compound that has been gaining attention for its potential mental health benefits. 

Psilocybin is the mind-altering compound found in certain mushrooms. It has been used in traditional ceremonies for centuries and grows naturally everywhere.✨(8) Commonly known as “magic mushrooms” or “shrooms,” these fungi can cause vivid sensory distortions, altered perception of time and space, and intense emotional shifts, ranging from euphoria to, well, not-so-euphoric experiences. Some people use psilocybin recreationally or in an attempt to improve their mental health. Studies suggest that psilocybin may help with depression, anxiety, and PTSD, particularly in treatment-resistant cases​. (8,9) However, scientists are still uncovering its full potential. Researchers, including those at the National Institutes of Health, are actively studying psilocybin as a possible treatment for substance use disorders and other mental health conditions. (9) Though promising, the science isn’t fully settled. So, for now, these mushrooms remain more of a curiosity than a cure. 🍄🤔

Final Thoughts

Mushrooms may be small, but they bring mighty benefits to the table. From cancer-fighting properties to brain health and immune support, these fungi deserve a major role in your diet. And if eating them isn’t your thing, try drinking them in your coffee—because who doesn’t love an earthy cup of coffee? ☕🍄

So, grab some mushrooms and start reaping the rewards next time you’re at the market. Your body (and maybe even your brain) will thank you!

Need help finding ways to bring mushrooms into your meal planning? I’m here to guide you every step of the way, from mushrooms and beyond :). Let’s make a plan that works for you!

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REFERENCES:

1. Cha S, Bell L, Williams CM. The Relationship between Mushroom Intake and Cognitive Performance: An Epidemiological Study in the European Investigation of Cancer-Norfolk Cohort (EPIC-Norfolk). Nutrients. 2024 Jan 25;16(3):353. doi: 10.3390/nu16030353. PMID: 38337638; PMCID: PMC10857520.
2. www.calorieking.com
3. Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-analysis of Observational Studies. Ba, Djibril M et al. Advances in Nutrition, Volume 12, Issue 5, 1691 – 1704
4. Vidushi S. Neergheen, Annaelle Hip Kam, Yeshna Pem, Srishti Ramsaha, Theeshan Bahorun,Regulation of cancer cell signaling pathways as key events for therapeutic relevance of edible and medicinal mushrooms, Seminars in Cancer Biology, Volume 80, 2022, Pages 145-156, ISSN 1044-579X, https://doi.org/10.1016/j.semcancer.2020.03.004.
5. Kiouri DP, Tsoupra E, Peana M, Perlepes SP, Stefanidou ME, Chasapis CT. Multifunctional role of zinc in human health: an update. EXCLI J. 2023 Aug 4;22:809-827. doi: 10.17179/excli2023-6335. PMID: 37780941; PMCID: PMC10539547.
6. https://nutritionsource.hsph.harvard.edu/food-features/mushrooms/
7. Wang L, Sun H, Yang M, Xu Y, Hou L, Yu H, Wang X, Zhang Z, Han J. Bidirectional regulatory effects of Cordyceps on arrhythmia: Clinical evaluations and network pharmacology. Front Pharmacol. 2022 Aug 19;13:948173. doi: 10.3389/fphar.2022.948173. PMID: 36059969; PMCID: PMC9437265.
8. Geiger HA, Wurst MG, Daniels RN. DARK Classics in Chemical Neuroscience: Psilocybin. ACS Chem Neurosci. 2018 Oct 17;9(10):2438-2447. doi: 10.1021/acschemneuro.8b00186. Epub 2018 Jul 16. PMID: 29956917.
9. https://reporter.nih.gov/search/y9Btz_n3EECPj-66w05XNA/project-details/10669236#publications