What mushrooms are good for, and can they harm you

Mushrooms aren't called “forest meat” for nothing. They're nourishing yet light: plenty of protein and fiber for very few calories. Let's look at exactly what makes mushrooms good for you, and be honest about who should eat them with care, and why.

> This article is for general information only and does not replace advice from a doctor or dietitian.

What mushrooms are good for

Protein. Mushrooms contain plant protein with amino acids, so they're filling and valued in meatless and vegetarian diets.

Few calories. Mushrooms have almost no fat or sugar and lots of water. That makes them filling yet light — a good fit if you're watching your weight.

Fiber. Mushroom fiber (chitin in particular) helps your gut work and keeps you feeling full for longer.

Vitamins and minerals. Mushrooms contain B vitamins, precursors of vitamin D, plus potassium, selenium, phosphorus and zinc. The chanterelle, for example, is known for its health benefits — more on that in the article what chanterelles are good for.

Can mushrooms do you harm

Mushrooms are good for you, but they're heavy to digest. The same chitin cell walls that provide fiber are hard to digest, so it's easy to overeat mushrooms.

A few simple rules:

mushrooms must be thoroughly cooked — most of them can't be eaten raw;
eat them in moderation, as part of a dish rather than the base of your diet;
wild mushrooms absorb heavy metals from the soil, so only pick them in clean places, well away from roads.

Who should be careful

Because they're hard to digest, wild mushrooms aren't recommended for young children, and people with stomach, liver or kidney conditions should check with their doctor. In those cases it's safer to choose gentler cultivated mushrooms (button mushrooms, oyster mushrooms) in small portions.

How to keep the benefits

Mushrooms do you the most good when they're fresh, young and properly cooked. Don't pick old or wormy mushrooms: they have little to offer and can do harm. The nutrients keep well in preserved mushrooms too — dried, frozen and pickled.

Sources

Edible mushroom on Wikipedia.
Mushrooms, nutrition in Encyclopaedia Britannica.
“Key to the Fungi of Ukraine” (Kyiv, Naukova Dumka publishing house).

Frequently asked questions

What are mushrooms good for?

Mushrooms give you plant protein, fiber, B vitamins and vitamin D precursors, plus potassium, selenium and phosphorus — all for very few calories. That's why they're called “forest meat.”

Can mushrooms help you lose weight?

Mushrooms are low in calories, filling and nearly fat-free, so they fit well into a diet if you're watching your weight. But they're heavy food, so eat them in moderation and well cooked.

Can mushrooms do you harm?

Mushrooms are hard to digest because of chitin, so it's easy to overeat them. Wild mushrooms also absorb heavy metals from the soil, so only pick them in clean places, well away from roads.

Who shouldn't eat wild mushrooms?

Wild mushrooms aren't recommended for young children, and people with stomach, liver or kidney conditions should consult a doctor. Gentler cultivated mushrooms in small portions are safer for them.

Are dried mushrooms good for you?

Yes, dried mushrooms keep much of their protein, fiber and minerals, and their flavor and aroma even intensify. The key is to dry them properly and store them dry.

Can you eat mushrooms every day?

Better not. Mushrooms are heavy to digest, so eat them in moderation, as part of a dish. Large daily portions of wild mushrooms can overload your digestion.

Which mushrooms are the most beneficial?

Many edible mushrooms are good for you — porcini, chanterelles, honey fungus, oyster mushrooms. They're most beneficial when young, fresh, properly cooked and picked in clean places.