Mushrooms can be a great source of vitamin D, which helps the body absorb calcium. They also contain B vitamins, selenium, and other essential minerals. Plus, they’re fat-free and low in sodium. Mushrooms have a versatile flavor and chewy texture, making them an excellent ingredient for savory dishes like steak and eggs or whole-grain mushroom pasta. Mushrooms can even be added to salads, providing a hearty and satisfying alternative to meat.
Despite being lumped in with vegetables, mushrooms are fungi—the same family as plants and animals. The more than 10,000 edible species have a variety of shapes, sizes, and colors. Most varieties are grown in the dark, but a few grow in bright light and can be found at grocery stores or farmers’ markets. Mushrooms are typically grouped with veggies because they add an umami (savory taste) without adding much salt or calories to a dish.
A staple in Asian cuisine, mushrooms are essential for anyone following a plant-based diet. In addition to being low in fat and sodium, mushrooms are high in fiber and other essential nutrients, including potassium, niacin, riboflavin, folic acid, and iron. They’re also a good source of antioxidants, which can help prevent cell damage and slow aging.
While mushrooms can be eaten raw, they are often cooked or roasted to bring out their flavors and textures. Cooking also breaks down indigestible chitins, which allows your digestive system to digest them. Mushrooms are rich in pantothenic acid, a B vitamin vital in producing immune-boosting proteins called antibodies.
When purchasing mushrooms, choose those with a fresh appearance. The caps should have a closed veil and be plump. Avoid mushrooms with a dull color or exposed gills, which indicates they’re past their prime and may have an unpleasant, bitter flavor.
For a quick breakfast, sauteed crimini mushrooms can be a healthy addition to an omelet. A portobello mushroom stuffed with scrambled eggs, spinach, and cheese, baked until golden brown, makes for a filling lunch high in fiber and pantothenic acid. A mushroom risotto made with simmering crimini mushrooms and whole grains is a satisfying dinner that can also boost immune-supporting vitamin D and beta-glucans, as well as niacin, riboflavin, and folic acid.
If you’re feeling adventurous, consider foraging for mushrooms in the wild. Many mushroom enthusiasts hike, bike, or run through forest trails to hunt for elusive treasures like the golden chanterelle and black morel that can be found amongst the leaf litter. These mushroom hunters usually carry cameras to snap the perfect Insta shot and share their finds on social media. While this activity is growing in popularity, it’s still a relatively niche hobby for most people. For those who want to avoid venturing into the woods, mushrooms can also be found at grocery stores or farmers’ markets. While many of us associate mushrooms with savory dishes, the fungi are versatile and add great to sweet dishes.