Mushrooms, boletus, wild mushrooms, Hericium, shiitake… fresh or cooked, in our dishes or as food supplements. In recent years, mushrooms have taken centre stage.
And this is no coincidence. The species used in cooking have a very interesting nutritional profile: they are low in calories, fat and sugar, and rich in vitamins and minerals. Furthermore, their distinctive flavour — with earthy and umami notes — enriches dishes and stimulates the palate without the need to add salt.
But beyond their culinary value, there is another key reason behind the growing interest in mushrooms: their health benefits. From supporting the immune system to mental health and disease prevention, more and more healthcare professionals and consumers are incorporating them into their daily lives.
So, what can mushrooms really do for our health? What does science say about their beneficial properties? In this article, we find out.
Which mushrooms can benefit our health?
The mushrooms we refer to in this article mainly belong to the groups of Basidiomycetes (such as Shiitake or Reishi) and Ascomycetes (such as Cordyceps or morels). For the most part, these are what we commonly know as ‘mushrooms’ and which we can find in the wild or at markets.
Within this broad group, they are usually classified into three main categories:
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Edible mushrooms
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Wild mushrooms
Globally, approximately 54% of production consists of edible mushrooms, 38% of mushrooms used in traditional medicine and the remaining 8% of wild mushrooms.
Although in Europe we are more familiar with their culinary use, around 40% of the mushrooms consumed worldwide are used for their medicinal properties. Furthermore, some species such as shiitake, lion’s mane, or oyster mushrooms are used for both nutritional and functional purposes.
This is nothing new. Since ancient times, mushrooms have been part of the human diet and various traditional practices, particularly in Asia, where they have held a prominent place in traditional medicine. Today, thanks to the rise of holistic nutrition and integrative medicine, we are witnessing a renewed interest in these true superfoods.
Why are mushrooms good for your health?
Reason No. 1: their nutritional richness
In Spain, there are over 140 species of edible mushrooms, both cultivated and wild. Among them are well-known varieties such as the shiitake, mushrooms of the Pleurotus genus, boletus, button mushrooms (Agaricus) and chanterelles.
Although each species has its own nutritional profile, mushrooms share a common characteristic: they provide a wide variety of nutrients. Furthermore, as they are 80–90% water, they are low in calories.
Their main qualities include:
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A source of soluble fibre, beneficial for bowel function.
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Contains complex carbohydrates.
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Content of essential and non-essential amino acids.
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Low in fat and sodium.
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Source of vitamins (A, B group, C and D2). In fact, mushrooms are the only non-animal source of vitamin D.
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Source of minerals and trace elements such as potassium, phosphorus, magnesium, iron, zinc and selenium.
Another interesting aspect is their umami flavour, which allows you to reduce salt use in cooking without compromising on culinary enjoyment.
Reason No. 2: their role in disease prevention
In addition to their nutritional value, mushrooms stand out for their potential in preventing certain health problems, as suggested by various recent scientific studies.
Benefits for brain health
Other research has also explored the impact of mushrooms on mental and cognitive health. A study published in the Journal of Alzheimer’s Disease found that older adults who consumed at least 300 g of mushrooms per week had a 50% lower risk of developing mild cognitive impairment.
Furthermore, population-based studies conducted in the United States have found an association between mushroom consumption and a lower risk of depression.
Mushrooms used in traditional medicine: a source of bioactive compounds
Beyond their nutritional value, mushrooms are the subject of growing scientific interest due to their content of bioactive molecules with potential health benefits.
Ergothioneine: an antioxidant found exclusively in mushrooms
Ergothioneine is a powerful antioxidant found almost exclusively in mushrooms. It has been linked to cellular protection against oxidative stress, which is implicated in the development of numerous diseases.
Erinacins and hericenones
These molecules, found in Hericium erinaceus (known as Lion’s Mane), are being studied for their ability to stimulate neurotrophic factors linked to brain health. Consequently, this mushroom is frequently associated with the gut-brain axis.
Beta-glucans: support for the immune system
Beta-(1,3)/(1,6)-D-glucans are soluble fibres characteristic of mushrooms. They have been extensively studied for their role in supporting innate immunity and for their prebiotic action. Agaricus blazei, also known as the “sun mushroom”, is notable for its high content of these compounds.
Some precautions before taking mushroom supplements
To benefit from the properties of mushrooms in the form of food supplements, it is essential to choose high-quality products from a reliable source. Many products on the market contain mainly mycelium and starch derived from cereals, with only a very limited amount of mushroom.
The lack of specific regulation in Europe means that not all products offer the expected transparency and efficacy, which can lead to mistrust among consumers.
Mushrooms: another ally for your health
Is it worth including mushrooms in your diet? The answer is clear: yes. Due to their nutritional value and their potential in disease prevention, mushrooms are an excellent addition to a balanced diet.
Whether in the kitchen or in the form of food supplements, the most important thing is to ensure their quality and origin. In this regard, at Hifas da Terra we work to offer products made to standards of rigour, traceability and scientific backing.
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