New research is giving us more and more reasons to load up on this funky fungus.

Lauren Wicks


Pictured recipe: Greek-Style Stuffed Mushrooms

A common rule of thumb when it comes to nutrition is to "eat the rainbow," but there are certainly a few exceptions. Though they aren't bursting with color, mushrooms are full of nutrients and can certainly be considered a part of a healthy diet!

We're not talking about special, hard-to-find "medicinal" or functional mushrooms here, either. We're talking about the wonderful variety you can find in your produce section, like button, cremini, shiitake, oyster and portobello. Here are six reasons to add one or more of these mushroom varieties to your next grocery list:

Mushrooms Are an Excellent Source of Vitamin D

A 2018 study from Curtin University in Australia found mushrooms could offer between 50-100% of our daily Vitamin D needs. This is an important finding, as approximately 40 percent of adults in the U.S are Vitamin D deficient, which can reduce your bone health, increase your risk for certain types of cancers, and even have a negative impact on your weight.

Our primary source of Vitamin D is sunlight, so consuming mushrooms can help boost our supply in the winter time and for those who don't get their 10-15 minutes in the sun every day. Mushrooms are also the only true vegan food source of Vitamin D out there, so they could be a pretty important part of a plant-based diet.

Related:Are You Paying Attention to Vitamin D All Year Long?

Mushrooms May Have Anti-Inflammatory Properties

Even though mushrooms aren't vibrant, they are packed with antioxidants like selenium-which isn't found in most fruits or vegetables. Selenium is a pretty powerful antioxidant, thought to prevent cancer, cardiovascular disease, cognitive decline and thyroid disease.

Mushrooms are also rich in two other antioxidants, glutathione and ergothione. They are thought to be essential for anti-aging, as they prevent against cognitive decline and oxidative stress. Research shows people in countries who consume higher amounts of these antioxidants see fewer incidences of neurodegenerative diseases. Luckily, you just need to consume about five button mushrooms per day to reap the full benefits!

Related: Your Anti-Aging Diet

Mushrooms Boost Gut Health

Many studies out there tout mushrooms as powerful prebiotics for feeding our microbiome. Prebiotics serves as food for our body's good gut bacteria-probiotics-which help with digestion, immunity, longevity, and a host of other health benefits. Mushrooms can radically transform our microbiomes, helping it repopulate with a host of various healthy bacterium.

One meta-analysis focusing on the health benefits of mushrooms found strong correlations between the prebiotic power of the fungus and immune function, weight, gut inflammation, colon cancer and neurological disease risk.

Related: 3 Surprising Reasons Your Gut Health Matters

Mushrooms Are A Great Source of B Vitamins

Mushrooms are rich in the B vitamins riboflavin, niacin and pantothenic acid. Riboflavin is essential for energy production and how our body metabolizes fat, while niacin helps metabolize macronutrients (proteins, carbohydrates and fats) in the body. Pantothenic acid aids in hormone production and assists the nervous system.

A 100g serving of white button mushrooms offers almost a quarter of our daily riboflavin needs, 18% of our daily niacin requirement and 15% for pantothenic acid. Women especially can be deficient in B vitamins, so adding mushrooms to your next weeknight meal could give you just the boost your body needs!

Related: Healthy Mushroom Recipes

Mushrooms Are Full of Potassium

Bananas are usually the poster child for potassium, but it turns out mushrooms offer a pretty hefty dose as well. One cup of cooked portobello mushrooms have even more potassium than a medium-sized banana!

Potassium is vital for electrolyte balance and muscle contraction, and it is often a popular nutrient for workout recovery. This mineral is also linked to lower blood pressure and protection from stroke, osteoporosis and kidney stones.

Related: Signs You're Not Getting Enough Potassium and What to Do About It

The Bottom Line

There are a whole bunch of health claims surrounding mushrooms, so it's important to do your research before buying into functional foods and supplements. Thankfully, there is some pretty solid research out there to show we should be eating more mushrooms in their natural form, and we have some pretty delicious recipes containing them.

Mushrooms are high in protein for a non-animal source, and we just love using them as a lighter yet still flavorful burger. They also make the perfect vehicle for stuffing with grains, cheese, or anything else you can think of! Our Caprese-Stuffed Portobello Mushrooms are the perfect appetizer for your next summer dinner party. And if you're looking for more inspiration, check out our Healthy Vegetarian Mushroom Recipes to help you finally start participating in Meatless Monday.

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