7 Incredible Health Benefits of Mushrooms You Need to Know

Mushrooms might be a fungus, but that hasn’t stopped Americans from enjoying them. According to the U.S. Department of Agriculture, the average American eats around three pounds of mushrooms per year. Whether you sauté them with veggies, add them to pasta, or grill them as a meat alternative, mushrooms offer far more than great flavor.

Recent research continues to uncover powerful health benefits tied to this humble food. From supporting immunity to fighting cancer, mushrooms are proving to be a superfood in their own right. Here are seven science-backed reasons to make mushrooms a regular part of your diet.

1. Mushrooms May Lower Your Risk of Cancer

One of the most exciting findings is that mushrooms could significantly reduce the risk of cancer. A review of 17 studies spanning more than five decades (1966–2020) found that eating just 18 grams of mushrooms a day (about two medium mushrooms) may reduce your risk of cancer by as much as 45%.

This is largely due to ergothioneine, a powerful antioxidant and amino acid found in mushrooms, which helps prevent and slow cellular damage. Shiitake, maitake, oyster, and king oyster mushrooms have particularly high levels of this compound — but any mushroom variety can help.

2. Mushrooms Help Reduce Sodium Intake

If you’re watching your sodium levels, mushrooms are a perfect addition to your meals. A full cup of white button mushrooms contains just 5 milligrams of sodium, yet they deliver a deep, savory flavor known as umami, which can reduce the need for added salt.

In fact, a study from the Culinary Institute of America and UC Davis found that replacing half the meat in a ground beef recipe with mushrooms reduced sodium by 25% — without sacrificing taste.

3. Mushrooms Support Healthy Cholesterol Levels

Trying to lower your cholesterol? Mushrooms can help with that too. Shiitake mushrooms, in particular, contain natural compounds that:

• Inhibit cholesterol production in the liver

• Block cholesterol absorption in the gut

• Reduce overall cholesterol levels in the blood

Plus, mushrooms are low in calories, fat-free, and a great meat substitute.

4. Mushrooms Protect Brain Health

Could mushrooms protect against cognitive decline? A study from Singapore found that people who ate more than two cups of mushrooms per week had a 50% lower risk of developing mild cognitive impairment (MCI), a condition that often precedes Alzheimer’s disease.

Even those who ate just one cup of mushrooms weekly experienced noticeable benefits. The mushrooms consumed included golden, oyster, shiitake, and white button varieties.

5. Mushrooms Are a Natural Source of Vitamin D

Vitamin D is essential for bone health, yet many people don’t get enough from sun exposure or supplements. Good news: mushrooms are the only produce that naturally contains vitamin D — especially when exposed to sunlight or UV light.

To increase your intake:

• Slice 3 white button or cremini mushrooms, place them in sunlight for 15 minutes, and eat them fresh.

• Or enjoy maitake mushrooms, which provide a high amount of vitamin D naturally.

6. Mushrooms Promote a Healthy Gut

A healthy gut microbiome is key to digestion, immune health, and even mental well-being. Mushrooms contain polysaccharides, complex carbohydrates that serve as prebiotics — they feed beneficial bacteria in the gut.

Unlike many foods that break down in the stomach, these polysaccharides pass through to the colon and help grow healthy gut bacteria where it matters most.

7. Mushrooms Boost Your Immune System

Mushrooms are packed with nutrients that fortify the immune system. These include:

• Selenium – supports antioxidant enzyme production (found in cremini and portabella)

• Vitamin D – helps regulate immune response and reduce inflammation (found in maitake)

• Vitamin B6 – helps form red blood cells and supports immune function (found in shiitake)

Incorporating a mix of mushrooms into your weekly meals can give your body an immune-boosting edge.

Thoughts

Whether you’re sautéing them, adding them to soups, or using them as a meat replacement, mushrooms offer a powerful array of health benefits in just a few bites. From reducing cancer risk and cholesterol to improving brain function and immunity, this versatile superfood deserves a spot on your plate.

Next time you’re at the grocery store, don’t overlook the mushroom section — your body (and taste buds) will thank you.