Before I became interested in healthy eating, I considered mushrooms merely an accessory: a garnish for risotto, a topping on a pizza, and so on. Of course, that was before I heard integrative health and nutrition coach Karen Cummings-Palmer declare that we should actually be eating mushrooms every day.
Every day? That sounded excessive, but I was intrigued. What I discovered was mind-changing, to say the least. It turns out these pro-longevity fungi are a powerhouse of beneficial nutrients, and even contain vitamins that are actually quite rare in the “plant” world: vitamin D, minerals such as selenium and potassium, and antioxidants that slow the aging of cells.
Looks like consuming mushrooms regularly truly does offer countless benefits to health, hair, and skin. Not to mention: they provide a delicious umami flavor and meaty texture to any dish. Below, a deeper look at some of the reasons to make them part of your day-to-day from now on.
What are mushrooms anyway?
Mushrooms may grow out of the ground, but they are neither vegetable nor fruit. They belong to a distinct biological category all their own: fungi. They do not have leaves or flowers, they do not produce seeds, and they do not perform photosynthesis. Instead, they feed on decomposed organic matter, which they break down themselves.
Mushrooms show up in all kinds of shapes and colors, but they’re all built from the same basic parts: a hidden underground network called mycelium that absorbs nutrients from the soil, and the fruiting body, which is the part above ground that catches your eye in the woods. They are rich in protein, but they are not composed solely of it.
There are a lot of different categories of mushrooms, including edible, medicinal, functional, parasitic, poisonous, and—of course—the ”magical” ones. While functional or medicinal mushrooms like Chaga, Reishi, and Cordyceps tend to get plenty of wellness props, the everyday edible varieties—button, porcini, chanterelle, maitake, shitake, portobello, crimini, and oyster—have their own healing properties as well. (Fun fact: Lion’s Mane mushrooms are both functional and edible, in case you were wondering.)
“Functional mushrooms have a more powerful effect, but even common mushrooms are excellent sources of selenium, vitamin B, and beta-glucans, a soluble fiber that can promote gut health, strengthen the immune system, and improve skin conditions such as eczema,” Cummings-Palmer explains. “In addition, mushrooms are incredibly versatile and, just like our skin, can absorb vitamin D. To increase your weekly dose of this valuable vitamin, leave sliced mushrooms near a window to soak up the sun for an hour.”
How many mushrooms should I eat per day?
A standard serving of mushrooms is about 3 ounces or 84 grams of raw mushrooms. That means that even eating just a few mushrooms a day is enough to provide us with benefits. Keep in mind that nutrient content varies by species; button, cremini, and portobello (Agaricus bisporus) are the type most serving-based nutrition data goes by.
Most edible mushrooms are generally fine for most people to eat, with no major contraindications. However, raw or uncooked versions should be avoided during pregnancy. If you suffer from liver, kidney, or intestinal disease you should consult a doctor. Obviously, also take heed if you have yeast or mold allergies.
10 reasons to eat mushrooms every day
1. Extremely rich in antioxidants
Mushrooms are rich in antioxidants—including vitamin C, polyphenols, and beta-glucans—that help neutralize free radicals and support disease protection. They also contain ergothioneine, an amino acid that accelerates cell turnover and boosts collagen production—which has also become a prime ingredient in skincare lately, too. And, they are rich in glutathione, the king of antioxidants, which protects against oxidative stress and detoxifies the liver.
2. Immune system support
Mushrooms are a fall-and-winter staple, packed with immune-supporting antioxidants that help guard against seasonal illness. Their beta-glucans have been shown to activate key immune cells like macrophages and natural killer cells, supporting the body’s frontline defenses. Toss a handful — even dried — into soup, and you’ve got a warming, anti-inflammatory boost in a bowl.
3. Lots of B vitamins
Mushrooms are a solid source of B vitamins: one serving can provide up to 20% of your daily needs, including biotin (B7), niacin (B3), and pantothenic acid (B5), which support energy metabolism, skin health, and cellular function. Some varieties also contain small amounts of vitamin B12, a nutrient essential for brain and nervous system health and often low in vegan diets.
4. Rich in vitamin D
Just like our skin, mushrooms can produce vitamin D when exposed to sunlight. Set them in the sun for 15 or 30 minutes—or an hour if you’ve got it—and their vitamin D levels can rise significantly, turning them into a rare “plant” source of this bone-, muscle-, and immune-supporting nutrient that’s also linked to mood regulation.
5. Brain-boosting
Mushrooms may support brain health as we age. A study from Singapore found that adults who ate more than two cups of mushrooms per week had about a 50% lower risk of developing mild cognitive impairment (MCI)—a condition marked by memory loss and cognitive decline that can precede Alzheimer’s disease.
6. Hydrating
Mushrooms are low in calories but big on flavor, making them a satisfying options if you’re looking to maintain a healthy weight. They average about 25-30 calories per 3.5 ounces (100 g). Fresh porcini, for example, come in at around 26 calories per 3.5 ounces. They’re also naturally low in sodium, fat, and sugar, and are about 90% water, which makes them both hydrating and filling.
7. Fiber and protein
Mushrooms contain beta-glucans, a soluble fiber linked to lower cholesterol, improved heart health, and better blood sugar regulation. They also provide a modest amount of protein—about 4 grams per 3.5 ounces (100 g)—which helps explain why they’re often used in veggie burgers or as a meat substitute in soups, stir-fries, and stews.
8. Essential minerals
Mushrooms provide a range of essential minerals, including potassium for heart, muscle, and nerve function; phosphorus and calcium for bone health; and iron and sulfur for cellular processes. They’re especially notable for selenium, which supports thyroid and immune function, and copper, a key mineral involved in oxygen transport and the production of collagen, elastin, and keratin, important for healthy skin, hair, and nails.
9. Heat-healthy
Thanks to their antioxidant and anti-inflammatory compounds, including beta-glucans linked to lower LDL cholesterol and ergothioneine associated with cardiometabolic protection, mushrooms may help reduce cardiovascular risk and support overall heart health.
10. Gut-supporting
The polysaccharides in mushrooms act as prebiotics, feeding beneficial gut bacteria and helping maintain microbiome balance. In practical terms, adding a handful of even basic supermarket mushrooms to salads, eggs, or grain-based soups and bowls can support heart, immune, and digestive health, with benefits that extend to skin, hair, and nails. When those systems are supported, overall well-being is too.
