Mushrooms, Mushrooms everywhere! Mushrooms have been used as food and medicine for thousands of years. Many people enjoy eating various types of mushrooms, both raw and cooked. Most are grown in Chester County, Pennsylvania, in and around the town of Kennett Square, which is also known as “The Mushroom Capital of the World.” With so many health benefits and a variety of ways to prepare them, it’s easy to understand why so many chefs like to incorporate them into their flavorful dishes.

Mushrooms are 80 to 90 percent water, low in sodium, fat, and calories, extremely nutrient-dense, and a great addition for the weight-conscious. In addition, they do not contain gluten, fat or cholesterol. They are packed with potassium, which helps reduce blood pressure and the incidence of strokes. In fact, a medium-sized portabella mushroom contains more potassium than a regular-sized banana. They are also packed with B vitamins (great for the nervous and digestive systems), iron (good for anemia and red blood cells), copper (helps make red blood cells), and selenium (good for prostate function and helps reduce prostate cancer).

Mushrooms are the only cultivated food that contains natural vitamin D, which helps build strong bones. Combined with calcium which is also found in mushrooms, they can help with joint pain and osteoporosis. They also contain Beta-glucans, which help boost the immune system and increase resistance to allergies, and are found in many Shiitake and Oyster mushrooms. Mushrooms are also well known for containing ergothioneine, a powerful antioxidant that strengthens the immune system. Ergothioneine is a sulfur-containing amino acid that many people lack in their diet. Diabetics have shown improvement by eating various types of mushrooms, due to the natural insulin and enzymes they contain. Many species of fungi also help diabetics with extremity infections, as they are a natural antibiotic.

Below is a summary of some of the more common mushrooms:

  • White Buttons: The most common mushrooms in the US, research shows they help with breast and prostate cancer, while consuming approximately 3.5 ounces per day. Good for losing weight.

  • Crimini (forerunner to Portabella): These brown mushrooms are similar in size to white buttons, and are firmer and have an earthier flavor. They also help with breast and prostate cancers. Ideal for losing weight.

  • Portabella: These large, brown, umbrella-shaped mushrooms (the adult version of Crimini mushrooms) have a meatier flavor. Great for roasting and stuffing with artichokes, spinach, crab meat, and an “Italian” recipe of ground beef, tomato sauce, onions, peppers, and herbs. It also helps with weight loss.

  • Shiitake: It has been used by many Asian cultures to cure colds and flu. Research shows that extracts from this mushroom help fight infections, enhance the immune system, and help fight tumor growth and breast cancer. Eat 4-5 ounces per day. Excellent source of vitamin D.

  • Reishi: Looks like a brown and white wood flower: Good for fighting bacterial and viral infections, lowering cholesterol and blood pressure.

  • Maitake: Helps cleanse the body and stimulates the immune system.

  • Oyster: Ongoing research promises to help defend against HIV. High in antioxidants

  • Porcini – A fleshy mushroom that resembles a portabella mushroom, it also has anti-inflammatory properties.

Mushrooms are a versatile food that can be used in many soups, salads, sandwiches, appetizers, stews, nutraceuticals, supplements, and yes, even sports drinks! Only buy mushrooms from reputable suppliers, as many mushrooms that grow in the wild can be poisonous and contain toxic heavy metals.

Mushrooms are a delicious addition to people’s diets and have many amazing health benefits. Research has shown that they can help lower cholesterol levels, protect diabetics from infections, help prevent breast and prostate cancer, aid weight loss, improve bone health, boost the immune system, lower blood pressure, increase iron absorption, and are excellent providers of potassium, calcium, riboflavin, phosphorous, vitamin D, and selenium. Try using them in a variety of recipes today!