Mushrooms, low in calories and rich in essential vitamins and minerals, are a great addition to your diet. Recent research suggests that eating just five small mushrooms a day could help combat various diseases, including heart disease, cancer, and dementia.
This health benefit is primarily attributed to two powerful antioxidants—ergothioneine and glutathione. These antioxidants play a crucial role in neutralizing harmful “free radicals,” which are linked to numerous serious illnesses, according to researchers.
“What we found is that mushrooms are by far the highest dietary source of these two antioxidants combined, and some types are especially packed with both,” said Robert Beelman, director of the Penn State Centre for Plant and Mushroom Products for Health.
Mushrooms come in a wide variety—nearly 14,000 species globally—though not all are safe to eat. Some, like the poisonous Death Cap and Destroying Angels, can be deadly, while others, such as psychedelic mushrooms, are banned in many countries. However, many edible mushrooms offer significant nutritional benefits.
Mushrooms are particularly nutritious, according to the Mushroom Foundation of India. They are rich in protein, carbohydrates, and vitamins, while being low in calories, making them ideal for people with heart disease or diabetes. Their high protein content, which is retained even after cooking, makes them a valuable food source compared to fruits, vegetables, and cereals.
Mushrooms also have a high fiber content and favorable potassium-to-sodium (K: Na) ratio, making them beneficial for those with diabetes and hypertension. Among the most popular varieties in India are button mushrooms, known for their light brown or pale white flesh, and oyster mushrooms, which are low in calories and high in nutrients like niacin, folic acid, vitamins C and B12, and ergothioneine.
Other varieties found in India include Shiitake, Cordyceps, Lion’s Mane, Reishi, Turkey Tail, and Chaga mushrooms, all of which offer various health benefits.
