Mushrooms are currently gaining popularity. Reports show that their sales have been rising, leading to a global market value of over $50 billion in 2022, the same year The New York Times named mushrooms as “ingredient of the year.”

This increased interest is positive, as mushrooms offer both variety and nutrition. “People love mushrooms for their rich, umami taste and versatility,” explains Lisa Young, a registered dietitian, author of “Finally Full, Finally Slim,” and an adjunct professor of nutrition at New York University. They can be added to soups, salads, sauces, burgers, stir-fries, Philly cheese sandwiches, pasta dishes, and more.

However, just because mushrooms are popular doesn’t mean they’re suitable for everyone. Let’s explore why mushrooms can be beneficial and who should approach them with caution.

Understanding Mushrooms

Mushrooms are often treated like vegetables in cooking but they belong to the fungus kingdom, which is distinct from both plants and animals. Around 14,000 mushroom species exist, with common ones in the U.S. including portobello, shiitake, button (or white button), oyster, cremini, porcini, morel, and enoki, according to LeeAnn Weintraub, a registered dietitian and nutrition consultant in Los Angeles.

Mushrooms can grow in various climates, though they thrive in warm, humid environments. Some grow in cooler regions and mountainous areas, while many types are farmed indoors in controlled settings to ensure year-round availability.

Health Benefits of Mushrooms

<p何Regardless of their growing environment, mushrooms are packed with health advantages. For example, one cup (about 100 grams) of button mushrooms has almost 3 grams of protein, 2 grams of fiber, 373 milligrams of potassium, and smaller amounts of magnesium, iron, phosphorus, biotin, and vitamin D, according to the U.S. Department of Agriculture.

Leslie Bonci, a sports dietitian for the Kansas City Chiefs and founder of Active Eating Advice, notes that the high fiber content of mushrooms is beneficial for digestion, and the beta-glucans in their stems help lower cholesterol. Their vitamin D content supports the immune system, and their potassium helps maintain heart health and manage blood pressure.

Young mentions that mushrooms can aid weight loss due to their filling nature and low calorie count—only 21 calories per cup. They also contain selenium, an antioxidant that combats harmful free radicals linked to aging, cancer, and heart disease.

Furthermore, Weintraub highlights that mushrooms are a good source of B vitamins, including riboflavin and folate, which are essential for growth and cognitive function.

Can Mushrooms Be Eaten Daily?

Despite the numerous benefits, some individuals should limit their consumption of mushrooms or alter how they prepare them. Pregnant women or those with weakened immune systems should refrain from eating raw mushrooms, as they can pose risks. There are also people who may be allergic to fungi and need to avoid mushrooms entirely.

Young cautions that mushrooms can interact with certain blood pressure medications, and excessive consumption might lead to digestive issues for some. Bonci also mentions that mushrooms spoil quickly, so it’s best to consume them within a few days of purchase.

Additionally, it is crucial to eat only safe mushrooms and to be extremely cautious with wild mushrooms, advises Weintraub, as many can cause serious health issues, including digestive, respiratory, and organ failures, and in worst-case scenarios, death.

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