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Mushrooms have been consumed and used for medicinal purposes for thousands of years.

The ancient Greeks believed mushrooms provided strength for warriors in battle, and the Romans perceived them as “food of the gods.”

For centuries, Chinese culture has treasured mushrooms as a health food, labeling them an “elixir of life.” Traditional Chinese medicine continues to highly value mushrooms, believing they offer numerous health benefits and play a role in preventing and treating various ailments.

Although more than 2,000 varieties of mushrooms are edible, the most common variety grown in the United States is white button, followed by crimini, portobello, enoki, oyster, maitake and shiitake.

Mushrooms grow in nearly every state; however, Pennsylvania accounts for approximately 60% of total mushroom production in the United States.

Unique nutritional profile

Key nutrients found in mushrooms include B vitamins, selenium, copper, potassium, beta-glucans, and the powerful antioxidants glutathione and ergothioneine.

Sharon Palmer, MSFS, RDN, who calls herself the plant-powered dietitian, notes that “the selenium found in mushrooms is unique in produce. The main intake of this antioxidant nutrient is most often from meats, dairies and whole grains.”

The ability to produce vitamin D when exposed to the sun is also a distinctive attribute of mushrooms. “They can create vitamin D in a similar way humans can with sun exposure,” Palmer said.

Interestingly, consumers can increase the vitamin D in mushrooms by exposing them to sunlight before eating. A preliminary trial demonstrated that vitamin D in mushrooms can be increased by at least 25% of the Dietary Reference Intake by exposure to sunlight for as little as 15 minutes.

Mushrooms also provide fiber and protein, and can be particularly useful for vegetarian diets, considering they provide all the essential amino acids and have higher protein content than most vegetables.

Health benefits

Mushrooms are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic, hepatoprotective and anticancer properties.

According to Palmer, they contain “bacteria, yeasts and molds that appear to have health potential. Studies show that mushrooms are linked to anticancer activity, antioxidant action and immune-enhancing benefits. They have also been shown to have benefits for blood lipids and glucose.”

Robert Beelman, director of the Penn State Center for Plant and Mushroom Products for Health, has been investigating possible anti-aging benefits of mushrooms.

He and his team found mushrooms have high amounts of ergothioneine and glutathione. This may protect against oxidative stress, which has been associated with diseases of aging, cancer, coronary heart disease and Alzheimer’s.

Beelman points out that “countries that have more ergothioneine in their diets, like France and Italy, have lower incidences of neurodegenerative diseases, while people in countries like the United States, which has low amounts of ergothioneine in the diet, have a higher probability of diseases like Parkinson’s and Alzheimer’s.” Whether this is a correlation or causation is unclear.

The health benefits of mushrooms vary by species. Beelman and team found the highest amounts of ergothioneine and glutathione in porcini mushrooms. The more common mushroom types, like white button, had fewer antioxidants.

Animal studies have reported that shitake mushrooms have antitumor, cholesterol-lowering and antiviral properties. Enoki mushrooms appear to have significant anti-cancer and immune-enhancing effects.

Maitake may have anticancer, antiviral, immune-enhancing properties, and may also reduce blood pressure and blood sugar levels.

Daily recommendation

Beelman recommends trying to consume approximately three ounces of button mushrooms or one ounce of specialty mushrooms (shiitake, oyster or maitake) daily.

Cooking does not appear to significantly affect the compounds in mushrooms.

For those who do not like the taste or texture of mushrooms, their nutritional and health benefits can be obtained with mushroom powders found in stores. Palmer emphasizes it is important that the powder or supplement comes from whole mushrooms.

Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC, 1-800-829-5384, EnvironmentalNutrition.com.

© 2023 Belvoir Media. Distributed by Tribune Content Agency, LLC.