Mushrooms Are a Game-Changer for Mind and Body—Here’s Why

Mushrooms. You either love them or hate them. And if you love them, your mind and body will see some amazing benefits.

There are over 300 types of edible mushroom species known today, and some experts believe there are actually thousands. Each kind offers unique nutritional benefits. For example, oyster mushrooms are high in fiber. Shiitake mushrooms are packed with amino acids, and portabellas offer cell-protecting linoleic acid.

Beyond their mouthwatering umami flavor and meaty texture, mushrooms are nutritional powerhouses. From skyrocketing your vitamin D levels to calming stress, sharpening your brain, and feeding your gut microbiome, these humble fungi deliver benefits that go far beyond basic nutrition.

You Get a Mega-Dose of Vitamin D2

Interesting fact: Mushrooms make vitamin D2 when they're exposed to sunlight. Aside from some yeasts, they are the only foods that can produce it. Vitamin D is extremely necessary because it helps your body absorb calcium and phosphorus to build strong bones and teeth.

Certain types of mushrooms contain higher doses of vitamin D2 than others. For example, one cup of diced Maitake contains a staggering 99% of your daily needs, according to Pam Smith, R.D.N., author of Eat Well, Live Well. Portabella, white button, and crimini mushrooms are also good sources.

Some commercially grown 'shrooms grow indoors. So to get the highest dose of D2, slice them and let them sit in the sun for 30 minutes to an hour.

Certain Mushrooms Support Your Mental Health

While most mushrooms support your body, there is another lesser-known group of mushrooms that are adaptogenic, meaning they support your mind and brain.

“Adaptogenic mushrooms are specific species that help the body adapt to stress, restore homeostasis, and support resilience across systems—especially the HPA axis, immune system, and nervous system,” Isabel Smith, RD, told Parade. “These are natural substances that help the body adapt to physical, emotional, and biological stress.”

These magical fungi, including reishi, turkey tail, lion’s mane, and cordyceps, are available in powders that you can add to smoothies and teas. Or you can simply buy them in capsules and take them with your daily vitamins and supplements.

And all mushrooms may help lower your risk of cognitive decline, including Alzheimer's, if you eat more than two servings a week.

Mushrooms Keep Your Gut Health In Check

As research has proven time and time again, overall health often starts in your gut. And mushrooms are a key ingredient for gut health.

The delicious fungi contain a fiber called beta-glucan, a prebiotic that feeds the good bacteria in your gut microbiome and makes them flourish.

“A well-functioning gut microbiome is integral to overall health and can help reduce the risk of certain diseases and conditions such as cardiovascular disease and inflammatory bowel disease," Alli Magier, RD, and founder of Well by Alli, told Women's Health.

Whether you toss them into stir-fries or blend adaptogenic powders into your morning latte, adding more mushrooms to your plate is one of the easiest (and tastiest) upgrades to your health. Love them or learn to love them—your bones, brain, stress levels, and gut will thank you!