Then check out some of our favourite mushroom recipes , from our roast mushroom gnocchi to our chive waffles with maple soy mushrooms. Also, look at our guide on h ow to microwave mushrooms. Discover more in our infographic: What counts as five-a-day? Mushrooms are one of the few non-animal sources of vitamin D.

When they are grown, exposed to ultraviolet UV radiation , either from sunlight or a UV lamp, mushrooms increase their concentration of vitamin D. In fact, you can even do this at home by leaving mushrooms out on the counter in direct sunlight for minutes; studies suggest this simple act may result in levels of vitamin D2 as high as 10mcg per g fresh weight.

Mushrooms contain active polysaccharides , one of which is a type of soluble fibre called beta-glucan. Mushrooms also contain B vitamins as well as the mineral selenium , which helps support the immune system and prevent damage to cells and tissues. Mushrooms have been shown to have some therapeutic properties that may help lower cholesterol, particularly in overweight adults.

They also contribute nutrients and plant compounds that may help prevent cells from sticking to blood vessel walls and forming plaque build-up. This in turn helps protect the heart by maintaining healthy blood pressure and circulation.

Compounds in mushrooms, including beta glucan, appear to act as prebiotics , fuelling the growth of beneficial gut bacteria and promoting a favourable gut environment.

This is important because a healthy gut plays an important role in maintaining our immune defences, digesting our food as well as communicating with the brain through nerves and hormones.

Mushrooms are being increasingly researched and used for their important health benefits, with a number of varieties, such as some of those mentioned above, demonstrating medicinal properties.

Shop bought mushrooms are generally safe for most people, as long as you do not have an allergy to mushrooms or a mould allergy. However, with the popularity of wild food foraging comes an increased level of risk. Forage with an expert and take photographs with you of the common edible varieties; make sure that the mushrooms are cooked before you try them as only a few are safe to eat raw.

Certain mushrooms which contain a compound called psilocybin, commonly referred to as magic mushrooms, can cause hallucinations, sound and sight disturbance as well as muscle weakness, drowsiness and nausea. Get inspiration with our favourite mushroom recipes. Immune-friendly recipes Healthy mushroom recipes Top 10 immune-supportive recipes.

Kerry Torrens BSc. She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional.

If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos.

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Healthiest winter foods. Back to Health Celeb diets reviewed Intermittent fasting 's best diets Weight-loss myths busted. Back to Health Is vegan 'meat' healthy? With a similar texture to meat, mushrooms are not only hearty, filling, and satisfying, but they are a low-calorie, fat-free and cholesterol-free food, making them a great choice for those looking to manage their weight.

Preliminary research suggests increasing intake of low-calorie, high-volume foods, specifically mushrooms, in place of high-calorie, low-volume foods, like ground beef, can be an effective method for reducing daily calorie and fat intake while still feeling full and satiated.

Few foods naturally contain vitamin D, but mushrooms are unique for being the only food in the produce aisle that contains vitamin D. Mushrooms deliver the antioxidants selenium and ergothioneine, which help maintain a healthy immune system and protect body cells from damage that might lead to chronic diseases.

The Mushroom Council has spent more than a decade investing in scientific research to better understand the nutritional benefits of mushrooms. Mushroom Nutrition Mushrooms are a flavorful superfood that benefits virtually every diet and cuisine.

Weight Management Did you know mushrooms are fat-free, low calorie, nutrient-dense, and low in sodium? B Vitamins Including riboflavin and niacin, which help to provide energy by breaking down proteins, fats and carbohydrates.

Immune Function Rich in selenium, a mineral that helps the immune system function properly. Mushroom Benefits B vitamins B vitamins B vitamins help to provide energy by breaking down proteins, fats and carbohydrates. Riboflavin Riboflavin Riboflavin helps with the production of hormones and also plays an important role in the nervous system.

Also found to be important for the immune system and fertility in men. Copper also helps keep bones and nerves healthy.

It also plays a role in making sure nerves and muscles, including the heart, function properly. The beta-glucans contained in oyster, shiitake and split gill mushrooms are considered to be the most effective.

It can also help your body regulate blood sugar, reducing the risk of type 2 diabetes. Oyster and shiitake mushrooms are believed to have the most effective beta glucans.

Mushrooms are rich in the B vitamins: riboflavin, niacin , and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells.

Niacin is good for the digestive system and for maintaining healthy skin. Pantothenic acid is good for the nervous system and helps the body make the hormones it needs. Copper helps your body make red blood cells, which are used to deliver oxygen all over the body.

The mineral is also important to other processes in the body, like maintaining healthy bones and nerves. Even after being cooked, a 1-cup serving of mushrooms can provide about one-third of the daily recommended amount of copper.

Potassium is extremely important when it comes to heart, muscle, and nerve function. Mushrooms are incredibly versatile. You can prepare them in so many ways and pair them with tons of different ingredients. Slice them up raw and toss them in a salad, grill them, sauté them, or roast them. Add them to soups, sandwiches, wraps, casseroles, and Italian dishes.

Mushrooms work well as a side dish, or as the main course for vegetarians. Experiment with different recipes and add extra nutrients into your meals.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Are Mushrooms Good for You? Medically reviewed by Natalie Butler, R. Fiber 0. Starch 0. Sugar 1. Sugar Alcohols 0.

Protein 1. Fat 0. Fat 0 g. Saturated Fat 0 g. Cholesterol 0 mg. Glycemic Load 1. Supplemental Value. Calcium 13 mg. Iron 0. Magnesium 6. Phosphorus Potassium Sodium 4. Zinc 0.

Copper 0. Selenium Folate 18 mcg. Vitamin A 0 mcg.