Mushrooms – Superfood: 8 Benefits, Varieties, Nutritional Value

Edible mushrooms are important for a balanced lifestyle and have a multitude of benefits for human health, being available in a wide variety. They contain many nutrients, falling into the category of superfoods.

Edible mushrooms have a multitude of benefits for human health. They contain many nutrients, some of which are real therapeutic support.

Some species of fungi act favorably on some diseases, helping to reduce the risk of stroke.

Moreover, they ensure efficient digestion, are good for increasing immunity, reduce the risk of chronic diseases of the intestine and reduce the risk of developing certain types of cancer, such as breast and colon cancer.

Mushrooms fall into the category of superfoods, along with broccoli, avocado, berries, ginger, nuts and seeds, turmeric, green tea.

With more than 90% water content, adding mushrooms to your weekly diet can make you feel full without increasing your caloric content.

8 Benefits of mushrooms for the body

1)  Fight food shortages. Meat can be replaced with mushrooms because they have few calories and a wide variety of vitamins (B1, B2, B3, B6) and vitamin D, and minerals (selenium, magnesium, sodium, copper, potassium, iron, and phosphorus).

2)  Regulates the digestive system and prevents constipation. Fiber from mushrooms has a very important role in preventing constipation and regulating the digestive system.

3)  Mushrooms contain starch which, once in the digestive system, is transformed into food for bacteria in the colon, helping to maintain a healthy intestine.

4)  Regulates blood pressure. Some species of white mushrooms have a higher amount of potassium than an orange, and this leads to the regulation of blood pressure.

5)  Strengthen hair and skin quality. Mushrooms are the only foods that contain vitamin D, and vitamin B2 in mushrooms is beneficial for the skin because it improves tissue quality, and vitamin B6 strengthens the hair and gives it shine.

6)  Their consumption is also beneficial for the figure, is often used in certain diets.

7)  Support the proper functioning of the reproductive system. Mushrooms are also rich in selenium, an element that supports the activity of the thyroid gland and the reproductive system.

8)  Prevent digestive disorders.

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What are the 6 most popular varieties of mushrooms?

Easy to find on the market and important for a balanced lifestyle, mushrooms are available in a wide variety. Depending on your tastes or curiosity to experiment in the kitchen, you will quickly find the right variety. There are over 14,000 varieties of mushrooms, of which only 3,000 are edible.

1) Champignon

These are probably the most popular mushrooms among people who want to maintain their figure or follow a vegetarian diet. Champignon is a variety rich in fiber and starch, elements that contribute to the efficient functioning of the digestive system and the maintenance of colon health. Rich in antioxidants, these mushrooms are considered a useful aid in strengthening the immune system.

2) Maitake and Shiitake

Originally grown and used in Japan and China, these mushrooms are valued for their beneficial health role for thousands of years. If the Shiitake medicinal mushroom is known for its B-vitamin complex and rich in organic salts and essential amino acids, Maitake can be eaten as a raw food with long-term benefits for the immune system.

Due to their effect of supporting the insulin-secreting function of the pancreas and lowering the level of triglycerides, Maitake and Shiitake mushrooms can be part of the necessary diets for diabetes.

3) Chanterelle mushrooms

Chanterelle help strengthens the immune system, can have beneficial effects on memory, and successfully combat fatigue. Chanterelle fully contains vitamin D, which supports the fixation of calcium in the bones, but also important amounts of iron, copper, potassium, essential amino acids, and vitamin B.

4) Black Morel mushrooms

Black Morel mushrooms appear starting in April and can be harvested even until the first days of December. Famous for their irresistible taste, Black Morel mushrooms can be prepared in a lot of ways and are a good ally in the fight against weight gain.

5) Truffles

A real luxury product of nature, truffles are a special variety, with special benefits, but whose collection is done only by a very special method.

Discovered underground by specially trained dogs, these mushrooms contain a large amount of protein, lipids, mineral salts, calcium, iron, zinc, potassium, sodium, phosphorus, magnesium, and selenium. Truffle fatty acids are responsible for the prevention of diseases such as arthritis, diabetes, or high blood pressure, and this variety of mushroom is also used in cosmetics, in the manufacture of face creams.

6) Porcini

Tasty and with a fragile core, porcini have a rich content of minerals and vitamins, and due to the high amount of potassium, they are attributed beneficial effects on blood pressure.

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Nutritional values ​​per 100 grams:

Calories: 22

• Carbohydrates: 3 g

• Protein: 3.1

• Fats: 1

• Fiber: 0

• Old: 0

• Salt: 0

Beware of mushroom poisoning

Mushrooms, although tasty, can cause considerable problems. Hundreds of people die each year from mushroom poisoning. Therefore, it is recommended to take maximum caution when picking mushrooms from the forest. It is best not to eat mushrooms of unknown origin and about which you have doubts.

If symptoms such as diarrhea, vomiting, and chills occur after eating mushrooms, contact your doctor immediately. Symptoms of fungal poisoning can occur even a few hours after eating a certain type of fungus.


Mushrooms are a very healthy food, especially because they are rich in protein, fiber, vitamins, and minerals and are considered a suitable substitute for meat. 

Mushrooms can be eaten in salads, soups, stews, and more, and certain species of mushrooms are considered to be a delicacy.

100 grams of mushrooms mean about 22 calories and, also, the mushrooms are very filling. They contain water and fiber and are thus perfect for people who want to lose weight.

Because mushrooms are considered superfoods, maybe we should pay more attention to them!

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