New analysis uncovers surprising health benefits of mushrooms beyond low calories - Video

Mushrooms are gaining recognition not only for their unique taste but also for exceptional health benefits and nutritional value. A recent review in Critical Reviews in Food Science and Nutrition analyzed 22 human studies exploring how whole mushroom consumption affects risk markers for cardiometabolic diseases like diabetes, stroke, and heart conditions.

Mushrooms are low-calorie, nutrient-dense fungi rich in dietary fiber, potassium, B vitamins, selenium, and unique antioxidants like ergothioneine and L-ergothioneine. When exposed to ultraviolet light, they also provide vitamin D2, essential for immune and bone health.

The review synthesized 22 human studies, including 16 experimental trials and 6 observational studies, assessing how whole mushroom consumption influences cardiometabolic biomarkers such as blood lipids, glucose, blood pressure, inflammation, and immune function. Participants consumed varying doses of mushrooms (13 to 300 grams daily), either as part of their regular diets or within healthier eating patterns. Studies spanned diverse populations and were evaluated for methodological quality, though many were limited by short durations and small sample sizes.

Findings showed that regular mushroom intake lowered serum triglycerides, fasting blood glucose, and slightly reduced blood pressure without affecting LDL, HDL, or inflammation markers. It also enhanced immune defense through higher salivary IgA. These benefits come from compounds like beta-glucan, chitin, potassium, and ergothioneine that improve metabolism and reduce oxidative stress.

Mushrooms also contribute to brain health, possibly delaying neurodegenerative diseases like Alzheimer’s and Parkinson’s due to their neuroprotective compounds. Their natural glutamate adds umami flavor, allowing culinary reductions in salt and saturated fats, which benefits heart health.

While most studies are preliminary and involve small populations, mushrooms’ diverse bioactive profiles and low toxicity profile make them a valuable addition to balanced diets for improving metabolic, immune, and cognitive outcomes. Ongoing and future clinical trials will clarify species-specific benefits, optimal intake, and long-term effects.

Integrating 75–100 grams of mushrooms regularly into daily meals is a practical step for families and institutions aiming to boost nutrition with minimal effort.

REFERENCE: Comboni, L. M., Uffelman, C. N., Campbell, C. B., Olson, M. R., & Campbell, W. W. (2025). Mushroom consumption impacts on biomarkers of cardiometabolic disease risk and immune function: a narrative review from a whole food perspective. Critical Reviews in Food Science and Nutrition. 1–15. DOI: 10.1080/10408398.2025.2582603, https://www.tandfonline.com/doi/full/10.1080/10408398.2025.2582603