The most popular mushroom variety grown in the U.S. is white button, followed by crimini (brown or baby bellas), portabellas, enoki, oyster, maitake and shiitake.
Mushrooms are grown and harvested year-round.
Long celebrated as a super-food source of powerful nutrients, fresh mushrooms are a healthy addition to your plate. They are fat-free, low-calorie, nutrient-dense, low in sodium and contain natural antioxidants. For more nutrition information, please visit our Nutrition page.
All mushrooms contain some vitamin D1, but mushrooms have the unique ability to increase vitamin D amounts due to UV-light or sunlight exposure2.
Mushrooms have a significant amount of water in them, and this water releases as the mushrooms heat. This is why it’s important not to wash mushrooms – even though it might sound strange not to rinse them off, they will soak up even more water to release during cooking. Instead, you can use a pastry brush or damp paper towel to clean them.
There are many ways to cook mushrooms and take the water into account. One way is to dry-sauté the mushrooms, a no-oil approach that will leave them perfectly browned. First, quarter the mushrooms. Then, preheat the pan, and add the mushrooms. Make sure they are not too crowded, or they will be too much moisture and the mushrooms will steam instead of brown.
Sauté on a medium to high heat. As the mushrooms heat, they will release their liquid, which will then cook off. Stir occasionally, and once they are nice and brown and all the liquid has cooked off, remove from heat and enjoy!
If desired, you can also go through the above recipe with just a drizzle of oil. Mushrooms absorb fat quickly, and it can help prevent the mushrooms from burning. If it looks like your pan is a little dry, feel free to add some oil.
There are many types of mushrooms that are best in different recipes, as we’ll cover below. When you’re choosing mushrooms in the store, no matter the type, you’ll want mushrooms that look fresh and smooth. The surface of the mushroom should be dry, but not dried out. Mushrooms should look plump and full.
You can also predict a mushroom’s flavor by its cap. If there is a closed veil underneath the cap, that will offer a more delicate flavor. An open veil with gills showing indicates a rich flavor.
Mushrooms are best stored in their original packaging, or in a porous paper bag. Fresh mushrooms shouldn’t be frozen due to the liquid they contain. However, you may freeze sauteed mushrooms, and they will keep in the frozen for up to one month.
Fresh mushrooms will stay fresh in the refrigerator for up to ten days if whole, and up to seven days if sliced. Cooked mushrooms will last for 7-10 days in the refrigerator, and up to one month if frozen.
Most plants grow from seeds – but the mushroom grows from spores that are too small to be seen by the naked eye. Spores grow in sawdust, grain, woodchips, or straw instead of soil. Spores combine with nutrient sources to form spawn.
In commercial mushroom production, spawn is created from organic materials, and transferred to many beds or trays. A peat moss casing is then spread over these beds to provide moisture. Mushroom “pins” grow through this casing. Then, mushrooms are hand-harvested on cycles lasting from 16-35 days.
Mushrooms do not photosynthesize, meaning they cannot get food from the sun like other plants. Instead, they survive through symbiosis, saprophytism, and parasitism.
Symbiosis refers to any process in nature where two species mutually benefit from their relationship. Forest mushrooms are linked to the roots of trees through a process called mycorrhiza. They each exchange nutrients: the mushrooms provide minerals and water from the soil for the tree, and the tree returns carbohydrates to the mushroom.
Mushrooms that live on lawns or rotting wood survive through saprophytism. In these cases, the mushroom is decomposing materials. It digests whatever it lives on, and returns nutrients to the soil.
Parasite mushrooms may attack trees or plants. These can be healthy hosts, where the mushrooms live without killing the plant, or unhealthy plants where the parasite quickens their deterioration and death. Most parasitic mushrooms are microscopic.
Mushrooms have many health and medicinal benefits thanks to their unique system of processing nutrients. For vegetarians, they are the best natural source of Vitamin D. They have almost no calories, cholesterol, or fat, but they offer fiber, and more protein than most vegetables. They have vitamins such as riboflavin, folate, niacin, potassium, phosphorus, and selenium. Mushrooms also provide most of the necessary amino acids, and antioxidants.
Mushrooms should not be used in place of traditional treatments, and it’s always recommended to talk to your doctor before changing your diet. There are a variety of benefits that mushrooms can bring your health.
Cancer: Many mushrooms have positive effects for those fighting cancer. Their compounds help to slow tumor growth, prevent DNA damage, and prevent the formation of cancerous cells. They can also be helpful for patients undergoing chemotherapy, as they can mitigate hair loss, boost the immune system, and treat nausea. Shiitake, reishi, maitake, and turkey tail have the strongest cancer-fighting properties.
Immune System: Many mushrooms have been used for their antibacterial and antiviral properties, but they also have compounds that boost your immune system generally. They promote the production of antibodies, and increase DNA and RNA in your bone marrow. Antioxidants found in mushrooms help your body eliminate free radicals, which can damage your cells and cause inflammation. Maitake, cordyceps, shiitake, reishi, and turkey tail are the most beneficial for the immune system.
Heart Health: Many mushrooms contain statins, which are compounds that help lower your level of “bad” (LDL) cholesterol. They help lower inflammation, which is a leading cause of hardened arteries and the formation of plaque on the arterial wall. This reduces your risk of heart disease, heart attack, stroke, and more.
Energy: Mushrooms can help boost your baseline energy level, plus get you through more rigorous workouts and help your muscles recover quickly. Compounds in mushrooms help your blood cells carry oxygen more efficiently, and they clear post-workout toxins from your muscles faster. Some mushrooms can also help your respiratory system. This can be very helpful for athletes, and these same properties help individuals suffering from chronic fatigue. Cordyceps and reshi have the strongest impact on energy levels.
Brain & Nervous System: Mushrooms can improve your memory, help your focus, and promote nerve growth.
Weight Loss: Mushrooms can help with weight loss, since they are filled with nutrients, proteins, and fibers, but have very little fat or calories.
Diabetes: Mushrooms help regulate and lower blood sugar levels, lower triglycerides, and help with complications due to diabetes. They can also help insulin receptors to become more sensitive.
Respiratory System: Respiratory problems such as asthma and allergies are often related to the body overreacting to stimulus and becoming inflamed. Mushrooms can help with both of these problems. Mushrooms block the release of histamines, which cause injury and inflammation – you might recognize this from “anti-histamines,” which are found in many allergy medications!
Different types of mushrooms have different benefits.
Chaga mushrooms are full of antioxidants, which help the body fight inflammation and free radicals. They reduce oxidative stress (related to aging), lower “bad” cholesterol, and may even prevent or slow cancer. Chaga mushrooms can look like charcoal on trees, but have a bright orange color inside.
Shiitake mushrooms are good for the heart, and lower “bad” cholesterol. They also contain phytonutrients, which prevent plaque buildup and promote healthy circulation and blood pressure.
Lion’s mane mushrooms promote brain health and nerve function. They have beta-glucans, which play an important role in preventing tumors and the brain, and boosting the immune system. Lion’s mane may be able to help prevent Parkinson’s, Alzheimer’s, and other brain and nervous system diseases.
Turkey tail mushrooms contain something called polysaccharide-K, or PSK. PSK is a power stimulator of the immune system, and has improved the survival rate of patients with certain types of cancer and aided people going through chemotherapy. Turkey tail helps promote gut health.
Reishi mushrooms boost the immune system. They also help you get a good night’s sleep, feel more energized, and reduce stress. They help with mood, and can reduce anxiety and depression. Many historians believe that reishi mushrooms have the longest history being used for medicinal purposes. Reishi mushrooms must be consumed through an extract, powder, soup, or tea – they are too woody to be eaten raw.
Cordyceps is a stimulating mushroom that can increase energy as well as the libido. They help you use oxygen more efficiently, enhance blood flow, and improve muscle recovery. They are particularly recommended for athletes and exercisers. Cordyceps may also help improve lung health and reduce allergies.
Maitake mushrooms help to regulate your blood sugar and cholesterol. They also help your blood pressure and improve your immune system.
Oyster mushrooms are popular in cooking, and they are also filled with antioxidants. They help to alleviate inflammation, bring down your cholesterol levels, and promote brain health. They may help prevent cancer as well.
Human history is filled with the healing properties of mushrooms. Even in the Egyptian hieroglyphics, mushrooms are treated as plants of immortality. Mushrooms are discussed in the ancient Greek and Roman texts from Seneca, Pliny, Dioscorides, and more. Hippocrates (~450 BCE) wrote about the amadou mushroom’s ability to cauterize wounds.
Ancient Chinese texts also discuss mushrooms as treatments for a variety of conditions, and they were more widely used in Asia than in Western countries. Mushrooms were an important part of Mesoamerican cultures as well, and used for medicinal and spiritual practices. Native Americans used puffball mushrooms to heal wounds. There is evidence of the use of magic (hallucinogenic) mushrooms for therapeutic and spiritual practices over hundreds (or thousands) of years.
In modern times, penicillin was created in 1928 by extracting beneficial properties from fungus. Since then, fungi have been used in many medicines for their antibacterial and antiviral uses.
Be sure to talk to your doctor before starting supplemental or medicinal mushrooms. Clarify whether they will interfere with supplements you are already taking, and only obtain mushrooms from reputable services.
Some medicinal mushrooms may be cooked and eaten. Oyster, shiitake, lions mane, and maitake mushrooms are all good to eat, and can be prepared in soups, stir fries, and other delicious recipes!
Other medicinal mushrooms are too tough to eat, and should be boiled into a tea or soup. These include reishi and turkey tail mushrooms.
Many medicinal mushrooms are taken in capsule or extract form. To create a capsule, the mushrooms are crushed into a powder. Extracts are typically mixed with alcohol for preservation.
Powders and tinctures can be added to smoothies, coffees, or other beverages. Extracts can also be taken as a tincture under the tongue.
Mushrooms are fine to consume at any time of day, but there may be ideal times based on the type of mushroom. Cordyceps are known to boost energy, so they are best used in the morning or before a workout. Reishi mushrooms promote good sleep, so they are best consumed before bed. You may find you have a sensitive stomach, and taking the supplements with a meal helps you feel best.
Mushroom extracts offer a much more concentrated dose of the same health benefits found in whole mushrooms. They can be added to tea, coffee, smoothies, soups, sauces, stir fries, and more. Not all mushroom extracts are created equal: some may offer a single species, while others may be a mix to combine various benefits.
Mushroom extracts are processed through hot water and/or alcohol to isolate the beneficial compounds. They are then packaged either as liquid extracts, powdered extracts, or extract capsules. If you do not like the taste of mushrooms and/or don’t want to worry about adding extracts to your food and beverages, you may want to opt for a simple capsule.
Before you buy, research the brand and read the label. A good mushroom extract will be USDA Organic, Non-GMO, and tested and verified by third parties. It should be 100% mushroom extract, and not include any fillers, flavorings, or other artificial ingredients. You may also want to check if it follows other dietary priorities you have, such as eating vegan or gluten-free.
You may also want to consider how you will ingest the mushroom powder, and what your flavor tolerance is. Mushroom powder can be added to coffee, tea, smoothies, soups, salads, pasta, sauces, and more. Some powders have more earthy flavors than others: reishi powder can be bitter, and cordyceps can have a strong flavor. In fact, bitterness of reishi powder can indicate that you are getting the real deal. If these flavors bother you, you might want to try a powder such as Thrive 6 that will adopt the flavor of your dish more easily.
It’s generally advised to take 1-3 grams per serving of mushroom powder, so buy a quantity that is appropriate for you and your family. Always reach out to a doctor if you are concerned about quantity or anything else.
You may see some companies advertise that they use both mycelium and mushrooms. This can be marketed as offering a “full spectrum” of benefits, but it just refers to using more parts of the mushroom. In fact, products offering this may contain a lower percentage of actual mushrooms. While mycelium can’t hurt you, it may cut your benefits, so make sure the brand is highly reputable before purchasing an extract with this advertised.
Products should also give specific percentages of the compounds they’re offering, such as beta glucans, triterpenoids, and more. Check whether they have tested their products to back up these numbers. The starch content should be 5% or less.
There are several excellent brands of mushroom extract. Be sure to do your own research and consult your physician if you have any concerns about these products.
The THRIVE 6 Powerful Mushroom Extract Powder is organic, made from 100% mushrooms, and contains a combination of the six most beneficial medicinal mushrooms. This means it provides a wide variety of benefits.
The Host Defense Stamets 7 is a 7-mushroom blend that comes from Paul Stamets, a leading mushroom scientist.
Four Sigmatic Lion’s Mane Mushroom Elixir is an excellent fit for tea drinkers, as it tastes like a mint tea and is sweetened with stevia. It offers memory benefits, and can be a good boost in the morning. Four Sigmatic also has other excellent options such as their 10 Mushroom Blend, which is a multipurpose powder.
The best mushroom substitute depends on the type of meat dish you are hoping to replicate.
Portobello mushrooms make excellent substitutes for steak and beef. It has a thick, full texture and adopts flavor very well, and is sold in most grocery stores. It’s great to grill, roast, or sauté, and can be made into sandwiches, sliders, or eaten as a portobello steak.
Shiitake mushrooms are ideal for dishes using pork, duck, and turkey. It has a unique earthy flavor, and it is important to use it in dishes that complement this flavor profile. Asian seasoning such as miso, soy sauce, Chinese barbecue, or sweet and sour soup pair well with shiitake, as do fresh herbs and spices.
Baby bells are best used in place of beef or chicken. They do well sauteed in oil or butter, grilled, or thrown into soups or sauces. Baby bells are widely available and include cremini mushrooms, which are very flavorful and work well in warm sauces.
White button mushrooms make a strong replacement for chicken. These are perhaps the most common grocery mushroom thanks to their mild flavor. They can be used in almost anything: pizza, sauces, salads, skillet dishes, stir fries, and more.
Chanterelle mushrooms can be used in place of crab meat thanks to their sweet, nutty flavor. They do well in wine sauces, or sauteed in simple oil.
Enoki mushrooms are often used in place of white fish. They are a long, white, noodle-shaped mushroom that can often be found at grocery stores, farmer’s markets, or Asian markets. They can be eaten raw, marinated, sauteed, steamed, or cooked, and make an excellent addition to Asian cuisine. They are often included in pho, ramen, stir fries, salads, and more.