Button mushrooms, porcini, Shiitake, Oyster Mushroom, Lion's Mane… fresh, cooked or as food supplements, mushrooms have taken centre stage in recent years. Here is why they deserve a place in a varied, balanced diet.
Which mushrooms are we talking about?
Most of the mushrooms we eat belong to two groups of fungi: Basidiomycetes (such as Shiitake and Reishi) and Ascomycetes (such as Cordyceps and morels). Some, like Shiitake, Lion's Mane and Oyster Mushroom, are enjoyed both as food and in food supplements. In Asia, mushrooms have a long history of traditional use.
A nutritious food
Mushrooms are 80–90% water, so they are naturally low in calories. They are also:
- a source of dietary fibre;
- low in fat and sodium;
- a source of protein and amino acids;
- a source of B vitamins and minerals such as potassium, phosphorus, selenium and zinc;
- a natural source of ergosterol, which converts to vitamin D2 when mushrooms are exposed to UV light – one of the few vitamin D sources in a plant-based diet.
Their savoury umami flavour also makes it easier to use less salt when cooking.
Characteristic compounds
- Ergothioneine – a compound found in high amounts in mushrooms, which scientists are studying.
- Hericenones and erinacines – compounds characteristic of Lion's Mane.
- Beta-glucans – a type of fibre found in mushroom cell walls. Note that in Great Britain authorised health claims for beta-glucans apply only to those from oats and barley.
Choosing a mushroom supplement
If you choose a mushroom food supplement, look for clear labelling: the species, the part used, the growing medium and the analysed content of characteristic compounds. Some products contain mainly mycelium grown on grain, with a high proportion of cereal starch.
Whether in the kitchen or as a supplement, quality and origin are what matter most.