Mushroom Nutrition Facts: Benefits and Nutrients

One of the easiest yet most impactful ways you can improve your overall health is to include a wide variety of nutrient-dense foods in your diet. For many people, this is accomplished by eating foods from plant and animal food sources. From macronutrients like lean protein, healthy fats, and complex carbohydrates to micronutrients that include vitamins and minerals, there are many beneficial compounds available in food. 

Mushrooms are a unique food group that contain many of the same nutrients available in vegetables as well as those found in animal products. While you’re probably used to eating them in your favorite meals, you may not realize that these fantastic fungi are often classified as functional foods because they offer health benefits that go beyond simple nutrition.

Though there is some crossover, culinary mushroom species are generally different from functional mushrooms. But both categories have benefits that include nutrition and much more. Getting to know some important mushroom nutrition facts will help you appreciate how these humble fungi can be of benefit to you.

Here’s the Skinny on Mushroom Nutrition Facts

Though frequently lumped together with vegetables and plant-based products, mushrooms are neither. In reality, they come from a completely separate kingdom of organisms called fungi. Mushrooms, along with yeasts and molds, occupy a very different position in the food chain. Whereas plants are producers at the start of the chain, mushrooms are decomposers at the very end. This position gives them some of their most unique characteristic benefits.

Fresh mushrooms fill you up because they contain a good amount of water. Some species, like shiitake and maitake, also contain a respectable amount of protein. Low in fat and simple sugars, mushrooms are a nutritious, low-calorie food that can fit into almost any diet. Additionally, they are rich with complex carbohydrates, low in sodium, and full of micronutrients including: 

• B vitamins: essential for skin, nervous, and digestive system health in addition to the production of red blood cells and hormones
• Selenium: an antioxidant that helps protect against cell damage while supporting immune function
• Copper: necessary for red blood cell production and for healthy bones, nerves, and blood vessels 
• Zinc: supports a healthy immune system, wound healing and is needed for proper protein and DNA synthesis
• Potassium: supports healthy heart rhythms and blood pressure; required for protein synthesis and the metabolism of carbohydrates 

Though all mushrooms are nutritious, various species contain different amounts of key nutrients. Culinary mushrooms like button, porcini, portobello, maitake, and shiitake may be eaten fresh or used in cooking. The cooking process helps unlock some of those important nutrients, making them more bioavailable in the process. 

Mushroom Health Benefits Beyond Simple Nutrition

Besides all the nutrients found in mushrooms, they contain many secondary metabolites, including enzymes, beta-glucan polysaccharides, and terpenoids. These bioactive compounds have evolved to help mushrooms thrive in their natural environments, and they have potential health benefits when consumed: 

Antioxidants Counter Cell Damage

Normal daily activities and body processes can cause oxidative stress that damages cells and ages the body. But antioxidants can help fight it. Mushrooms are high in antioxidants that neutralize free radicals and attenuate damage due to oxidative stress. Offsetting this potential damage by including antioxidant-rich foods in your diet is a proactive, preventive strategy.^‡

Polysaccharides Support Immune Functioning

Mushrooms contain many immune-supporting compounds. Among the most well-known are beta-glucan polysaccharides, which make up mushrooms’ cell walls. Their complex structure allows them to bind to receptors and stimulate immune responses. They have an immunomodulatory effect as well, letting our bodies know when an immune response is needed or when to downregulate in the case of an allergic reaction.^‡

Prebiotic Fiber Contributes to Gut Health

Mushroom polysaccharides function as prebiotic fiber that supports the microorganisms in the digestive tract. By stimulating the growth of beneficial bacteria in the gut, fiber aids in digestion and healthy immune responses. It also regulates the metabolism of fat and sugar, helping you maintain healthy blood levels of both.^‡

Mushrooms Have Species-Specific Health Benefits

In addition to the many attributes mushrooms have in common, each species possesses its own characteristic bioactive compounds that give it additional benefits. Lion’s mane, for example, contains hericenones and erinacines that cross the blood-brain barrier to support nerve health, mood, and cognitive function. Compounds unique to cordyceps support cellular energy, making this species ideal for athletes and exercise enthusiasts. Finding the right species to support your health and wellness goals can make achieving the latter easier.^‡

How to Work Mushrooms Into Your Daily Routine

Mushrooms are a delicious addition to a flavorful stir-fry, a decadent pasta, or a loaded pizza, imparting a special taste known as umami. If you’re sold on the benefits of mushrooms, you may be wondering how to make them a regular part of your dietary routine. While their health benefits are best realized when they are consumed daily, cooking with mushrooms every day requires effort. After all, not everyone has the time to purchase, store, and prepare them. 

That’s why a mushroom supplement is the way to go. Om Mushroom is a trusted source that provides mushroom powder supplements created from organic whole mushrooms. Our products are packed with the characteristic properties that you’ve come to expect and enjoy from whole mushrooms. Moreover, we control the entire process—from cultivation to dehydration and milling to packaging—to ensure the highest quality products.

Om Mushroom Master Blend is one of them. It provides a specially curated blend of 10 mushroom species bolstered by three botanical adaptogens. To experience the nutritional and health benefits mushrooms provide, we recommend just 1 ½ scoops of mushroom powder added to a smoothie or mixed into a recipe. As an alternative, our Om Master Blend Mushroom Capsules taken with water provide a quick and easy way to fit mushrooms into your day. One of our newest products combines our Om Mushroom Master Blend with Plant-Based Protein for a super nutritious and versatile supplement. 

For the immune benefits mushrooms afford, try our immune-supportive products. With carefully curated blends that spotlight the immune system benefits of mushrooms, we offer a range of different formats including mushroom powder, capsules, and drink mixes. We know a thing or two about mushroom nutrition facts and their benefits, so now’s as good a time as any to select one that fits your lifestyle.

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^‡These statements have not been evaluated by the Food and Drug Administration. Functional mushroom products are not intended to diagnose, treat, cure or prevent any disease.