WHAT HAPPENS TO YOUR BODY WHEN YOU EAT MUSHROOMS REGULARLY
Medically reviewed by Karina Tolentino, RD
Key Takeaways
- Eating mushrooms is a healthy way to consume protein and other beneficial nutrients without adding excessive calories, sugars, or fats.
- Health benefits of mushrooms include fighting inflammation, promoting gut health, reducing cholesterol levels, and lowering cancer risks.
- Prepare mushrooms safely and choose reputable vendors and sources to avoid side effects.
Mushrooms are a flavorful addition to meals that are also packed with essential nutrients. They offer a range of health benefits, from fighting inflammation to supporting gut health while providing important vitamins and minerals.
1. Fights Inflammation
Inflammation is a part of the process of many different diseases, including heart disease, arthritis, autoimmune disorders, and cancer. Mushrooms have been shown to have anti-inflammatory effects, which may reduce the risk and severity of inflammatory diseases.
Mushrooms contain several different bioactive metabolites, substances produced while they are digested. These are responsible for mushrooms' anti-inflammatory effects.
2. Provides Antioxidants
Mushrooms also provide natural antioxidants. Antioxidants are chemicals that inactivate free radicals, unstable molecules produced during cellular processes that can harm the body in many ways.
Free radicals, which are produced in greater quantity when the body is under stress or exposed to unhealthy food and chemicals, may contribute to cancer, heart disease, liver disease, and lung disease. Several different components and byproducts of mushrooms exert antioxidant effects on the body.
3. Promotes Lower Cholesterol
High cholesterol and fat levels can be harmful to the body, contributing to heart disease, stroke, and vascular disease. Dietary mushrooms have been shown to promote lower cholesterol and lipid (fat) levels.
Chemical components in different types of mushrooms can bind to fat and cholesterol to remove them from the body, and mushroom enzymes may reduce cholesterol blood levels by breaking down unhealthy fat.
Substitute for Red Meat
Depending on the cooking process, mushrooms can have a hearty texture, which is often described as meaty. For this reason, many people seeking meat substitutes often turn to mushrooms to add texture and substance to their dishes. Additionally, mushrooms provide protein and are often among the components of meat substitutes.
4. Promotes Gut Health
Mushrooms contain fiber and beta-glucans, both of which are beneficial for gut health. These components help promote digestion and may also help prevent constipation, which leads to abdominal discomfort and raises the risk of many health complications, such as diverticulitis (inflamed pouches in the intestine) and colon cancer.
5. Reduces Cancer Risk
Consuming mushrooms is associated with lower overall cancer risk. Because different types of cancers have different causes, it's not clear why mushrooms are associated with a lower risk of so many different types of cancers. It may be due to their anti-inflammatory actions and antioxidant properties.
6. May Help Control Blood Pressure
Hypertension (high blood pressure) is a common health issue that doesn’t cause noticeable symptoms until its harmful consequences, such as heart disease, develop.
Mushrooms are considered a dietary antihypertensive because they are abundant in compounds that lower blood pressure—ergosterol, polyphenols, terpenes, terpenoids, polysaccharides, and proteins.
7. Have Antiviral and Antibacterial Properties
Research has shown that mushrooms may strengthen the immune system and exhibit antimicrobial properties that help protect against various infectious organisms. Some of these antimicrobial effects may come from the nutrients that mushrooms provide. It also suggests that mushrooms contain chemicals that can inhibit the growth of microorganisms.
8. Safe for Diabetes
Control of blood sugar is crucial if you've already been diagnosed with diabetes. Maintaining a moderate and healthy blood sugar level can also be beneficial for you if you are at risk for diabetes or if you have prediabetes.
Mushrooms are very low in glucose and other sugars. They are a healthy and filling food that doesn't raise blood sugar quickly.
Furthermore, research shows that mushrooms may lower blood glucose and increase insulin production for some people. Insulin is a hormone that draws blood sugar into cells, where it is used for energy.
Mushroom Nutrition
Mushrooms are a good protein source. Most varieties provide complete protein, meaning they contain all of the essential amino acids (building blocks of protein) the body needs. They are low in calories and sugars while providing fiber.
A serving of five medium-sized mushrooms has the following nutrition profile in grams (g), milligrams (mg), or percent of daily value (% DV):
| Five Medium-Sized Mushrooms | |
|---|---|
| Calories | 20 |
| Fat | 0 g |
| Sodium | 15 g |
| Potassium | 300 mg |
| Total carbohydrate | 3 g |
| Dietary fiber | 1 g |
| Sugar | 0 g |
| Protein | 3 g |
| Vitamin A | 0% DV |
| Vitamin C | 2% DV |
| Calcium | 0% DV |
| Iron | 2% DV |
Potential Side Effects and Precautions
Mushrooms found in the grocery store are almost always safe to eat, but they can have side effects and you need to take some precautions.
- Intestinal gas: Gas may be due to mannitol, a naturally occurring sugar alcohol in some varieties. Mushrooms are also high in fiber, which can have a gassy effect if you increase your consumption too fast.
- Bacteria and food poisoning: Mushrooms, like any other food, can harbor harmful bacteria. Clean them before use. Ensure that any food you're eating or cooking has been kept at the recommended temperature and stored correctly.
- Toxicity: Rare outbreaks or adverse effects from eating mushrooms include documented cases of toxicity to the heart or gastrointestinal toxicity. The best way to avoid these potential dangers is to buy mushrooms from a trustworthy vendor or eat them at a reputable restaurant.
- Dangers of wild mushrooms: Collecting wild mushrooms can be particularly dangerous because they can be poisonous. Poisonous varieties are not easily distinguished from nonpoisonous mushrooms and can damage the heart, liver, and kidneys.
Read the original article on Verywell Health
2025-12-01T15:48:36Z
