Paging Dr. Frischer: Mushrooms

I have been asked to write an article about the health benefits of consuming mushrooms. This is quite difficult for me, as mushrooms are my one irrational dislike. But I do like a challenge, so here goes my most honest attempt.

Mushrooms are a fungus; neither fruit nor vegetable. They grow in a variety of colors and sizes, and instead of producing seeds, they release microscopic spores that form under the cap. They grow above ground, or on the surface of a food source. They are native to North America and Europe, and many find them to have a delicate flavor and meaty texture.

Popular edible mushrooms include cremini, portobello, porcini, shitake, oyster, chanterelle, enoki and morel. Truffles are another type of fungus and are generally considered to be mushrooms, but they don’t have stems, and mature underground, attached to the roots of trees. They have a stronger taste and smell, and grow for only a few months of the year.

I must admit that mushrooms are low in fat, calories, and sodium, and that they are rich in vitamins, minerals, and antioxidants. They can be a good source of vitamin D (necessary for bones and immunity); an excellent source of zinc; and are rich in potassium (which can reduce the negative impact of sodium, and lower blood pressure). They are also a source of fiber, selenium, copper, thiamin, magnesium, phosphorus, and vitamin B6, and are rich in protein.

Mushrooms can help to balance the microbiome (fungi, bacteria and viruses) in our gut, encouraging the growth of “good” bacteria and supporting the digestive system. They have an anti-inflammatory effect, which improves the efficiency of our immune system.

For many, mushroom foraging can be a way to learn about mushrooms, to harvest rare and expensive breeds, and to enjoy very fresh fungi. However, we are all aware of the downsides: foragers must know precisely what they are doing, as there are a number of highly poisonous mushrooms out there.

I’d love to conclude that mushrooms are bad for your health, but that would be my bias shining through. There are lots of unfounded claims about the benefits of mushrooms, but overall, research suggests they can certainly be part of a balanced and nutritious diet.