Previously published in the Galveston Daily News on July 23, 2025
I have recently taken an interest in mushrooms and its uses as an health supplement. Mushrooms are a great source of fiber, protein, and antioxidants, all while being low calorie and generally pretty tasty. There are many edible mushrooms that can provide some health benefits as well as some strictly medicinal mushrooms that should only be taken as a supplement in pill, tincture, or tea form. Let’s talk through the health benefits of adding these fungi into our diet.
One of the most profound impacts of mushrooms is their effect on our risk of developing cancer. One study found that eating just 2 medium sized mushrooms per day could lower our risk of developing cancer by up to 45 percent. This is due to a amino acid known as ergothioneine which helps to prevent and repair damage to our cells. Shiitake, oyster, maitake, and king oyster mushrooms have high amounts of this amino acid, but any edible mushroom would do.
Another health benefit of mushrooms comes from their potential to lower our cholesterol levels. Mushrooms are an excellent substitute for many red meat products and can easily replace a lot of meat dishes with little change in flavor. Mushrooms like shiitake mushrooms may help block absorption of cholesterol in the gut which lowers the amount in our blood. Mushrooms are also low in salt content which can help lower our blood pressures.
In addition to their cancer and heart risk benefits, mushrooms are also shown to help our brain and bones. One study found that individual who ate 2 cups of mushrooms a week has half the risk of developing cognitive impairment as they aged. Additionally. Since mushrooms are a high source of Vitamin D, they also help to improve our bone health. One study found that a single portobello mushroom, after being sliced and exposed to the sun for 15 minutes has the daily recommended dose of Vitamin D per day for an adult.
Finally, eating mushrooms can also impact our gut and immune system. Mushrooms have a type of carbohydrate known as a polysaccharide which helps to promote the growth of healthy gut bacteria. Additionally, the selenium, vitamin D, and vitamin B6 content in mushrooms are great nutrients to promote a healthy immune system.
So how can we get the best benefit from eating mushrooms? One way is to use them as additives to our meal. One of my favorite meals to make is a baked or grilled chicken covered in a creamy mushroom sauce. You can also use large mushrooms as a substitute for meat products. A portobello mushroom can make a great alternative for a burger. We also like to chop up some mushrooms and add them with other vegetables when making soups.
Now, a word of caution. Not all wild mushrooms are edible Please do not go out and eat wild mushrooms unless you know exactly what you are eating. It is always recommended to grow your own or purchase them from a store to ensure safety and quality.