Top 7 Health Benefits Of Mushrooms And 3 Healthy Mushroom Recipes For Main Course



Published on: 29-Jul-2022


10 min read


Updated on : 20-Dec-2023






Top 7 Health Benefits Of Mushrooms And 3 Healthy Mushroom Recipes For Main Course

Top 7 Health Benefits Of Mushrooms And 3 Healthy Mushroom Recipes For Main Course

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Imagine a kitchen where every meal is a celebration of health and taste. And what could be simpler, yet more extraordinary, than including the incredible health benefits of mushrooms in your everyday meals? Often overlooked in your kitchens, mushrooms, a powerhouse of nutrition, deliver a spectrum of essential vitamins and effective antioxidants.

Also, with a single serving providing up to 20% of the recommended daily intake, mushrooms are an excellent source of vitamin D. The health benefits of mushrooms extend to improving your immune function and even potential anti-cancer properties.

But what are the health benefits of mushrooms which aid in overall bodily functions? With delicious mushroom recipes to nourish your body in a flavourful way, explore the myriad health benefits of mushrooms. Let us begin!

Table Of Contents

1. What Is Mushroom?

2. What Are The Health Benefits Of Mushrooms?

3. 3 Healthy Mushroom Recipes For Main Course

4. Nutritional Value Of Mushroom

5. The Final Say

6. FAQs

What Is Mushroom?

Mushrooms are a unique type of fungus featuring a stem, cap, and gills or pores beneath. Unlike plants, they belong to the kingdom of Fungi and play a vital role in nature by breaking down organic matter.

The part of the mushroom we eat is essentially the fruiting body, while the main fungus exists as a network of threads called mycelium. Mushrooms reproduce through spores, which are released from the gills or pores.

Mushroom nutrition is often overlooked. For decades, researchers have discovered that mushroom benefits extend beyond just culinary applications. Their consumption has been linked to preventing a range of diseases and disorders, from cognitive decline to cancer. Additionally, mushroom coffee, especially, is a brilliant concoction that is popularised today for its treasure trove of advantages. 

While some, such as button mushrooms and shiitake, are delicious and commonly used in cooking, it is important to note that others can be harmful if consumed. Therefore, accurately identifying mushrooms is crucial before considering them for consumption. 

Also Read: How Beneficial Is Mushroom Coffee For Skin Health And Complexion? 

What Are The Health Benefits Of Mushrooms?

Let us look at these significant health benefits of mushrooms that you surely cannot afford to miss out on:

1. Enhanced Immunity

Incorporating mushrooms into your dietary regimen can notably elevate your immune system. Studies suggest that specific mushroom varieties, such as shiitake and maitake, contain immune-modulating beta-glucans.

This is how including these mushrooms in your meals may amplify your body's capacity to fend off infections and illnesses, providing comprehensive support and resilience to your immune system.

2. Weight Control 

When aiming for a balanced weight, the health advantages of mushrooms play a significant role in your nutrition. With their low-calorie content and high nutritional value, mushrooms serve as a flavourful substitute for higher-calorie ingredients.

Research indicates that substituting a portion of meat with mushrooms in your meals can contribute to weight management by reducing overall calorie intake without compromising taste or nutritional value.

3. Cardiovascular Health Support

The profound health benefits of mushrooms extend to supporting heart health. Certain mushroom varieties, rich in compounds like beta-glucans and ergothioneine, have been associated with cardiovascular well-being.

Additionally, integrating mushrooms into your diet may assist in regulating cholesterol levels, lowering blood pressure, and diminishing the risk of cardiovascular diseases, ultimately fostering a healthy heart.

4. Cancer Prevention Properties

Mushrooms, abundant in antioxidants and bioactive compounds, show promise in the realm of cancer prevention. Studies propose that specific mushroom types, such as reishi and chaga, possess anti-cancer properties. 

Consistent consumption of these mushrooms may impede the growth of cancer cells and decrease the likelihood of certain cancer types, constituting a comprehensive approach to cancer prevention.

Also Read: Mushroom Coffee For Cancer Prevention: Reducing Risk 

5. Enhanced Digestive Well-being

By promoting your gut health, the health benefits of mushrooms extend to the digestive system, serving as a valuable source of prebiotics and nurturing the beneficial bacteria in your gut. 

This is how mushrooms actively support the proliferation of beneficial gut bacteria and facilitate digestion while fostering a healthy gut environment.

6. Improved Brain Function

Mushrooms are not only delicious but also beneficial for cognitive health. Rich in compounds like ergothioneine and antioxidants, mushrooms may have neuroprotective effects.

Studies suggest that regular consumption of mushrooms helps guard against age-related cognitive decline while contributing to proper brain functioning. Including various mushrooms in your meals can be a tasty way to support your brain health.

Also Read: How Can Mushroom Coffee Improve Your Mental Health And Overall Well-Being? 

7. Better Skin And Hair Health

Being a natural source of vitamins, important minerals, and antioxidants, the health benefits of mushrooms extend to your healthy skin and hair roots. This makes your hair more lustrous and your skin smoother.

For example, selenium in mushrooms contributes to skin elasticity, and biotin supports hair health. Including mushrooms in your diet can complement your skincare routine, promoting a radiant complexion and healthy hair.

3 Healthy Mushroom Recipes For Your Meal Plan

While some of you may not like mushrooms to get the health benefits of mushrooms, you can include them in your meals with the following flavourful mushroom recipes:

1. Vegetarian Mushroom And Quinoa Stuffed Peppers

The mushrooms in this recipe add a rich umami flavour and provide essential nutrients, contributing to the overall health benefits of mushrooms through this vegetarian dish.


  • Large bell peppers- 4

  • Cooked quinoa- 1 cup

  • Mushrooms (shiitake or cremini)- 2 cups

  • Cooked black beans- 1 cup

  • Corn kernels- 1 cup

  • Cherry tomatoes- 1 cup

  • Red onion- 1/2 cup

  • Cloves- 2

  • Cumin- 1 teaspoon

  • Smoked paprika- 1 teaspoon

  • Salt and pepper to taste

  • Shredded cheese (optional)- 1 cup

  • Fresh cilantro for garnish


1. Preheat your oven to 375°F (190°C).

2. In a pan, sauté mushrooms, onions, and garlic until tender.

3. In a large bowl, Combine cooked quinoa, black beans, corn, cherry tomatoes, and the sautéed mushroom mixture.

4. Season with cumin, smoked paprika, salt, and pepper. Mix well.

5. Spoon the mixture into halved bell peppers and place them in a baking dish.

6. If desired, sprinkle shredded cheese on top.

7. Cover with foil and bake for 25-30 minutes, then uncover and bake for an additional 10 minutes until peppers are tender.

8. Garnish with fresh cilantro before serving.

2. Mushroom and Spinach Stuffed Chicken Breast

The mushrooms with stuffed chicken breast contribute a savoury flavour and nutritional benefits to this recipe, enhancing its overall health profile.


  • Boneless, skinless chicken breasts- 4

  • Mushrooms (button or portobello)- 2 cups

  • Fresh spinach- 2 cups

  • Feta cheese- 1/2 cup

  • Cloves and garlic- 2

  • Dried oregano- 1 teaspoon

  • Salt and pepper to taste

  • Olive oil for cooking


1. Preheat your oven to 375°F (190°C).

2. In a pan, sauté mushrooms and garlic in olive oil until softened.

3. Add chopped spinach to the pan and cook until wilted.

4. Remove the pan from heat and stir in feta cheese, oregano, salt, and pepper.

5. Cut a pocket into each chicken breast and stuff with the mushroom spinach mixture.

6. Secure with toothpicks if needed.

7. Season the outside of the chicken breasts with additional salt and pepper.

8. Sear the chicken on both sides until golden in an oven-safe skillet.

9. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken is cooked.

3. Asian-Inspired Mushroom Stir-Fry

The immense health benefits of mushrooms in this stir-fry add depth to the dish, making it a flavourful and nutritious option for your meal plan.


  • Mixed mushrooms- 2 cups

  • Broccoli florets- 1 cup

  • Red bell pepper- 1

  • Carrot, julienned- 1

  • Soy sauce- 2 tablespoons

  • Hoisin sauce- 1 tablespoon

  • Sesame oil- 1 tablespoon

  • Cloves and garlic- 2

  • Fresh ginger, ground- 1 teaspoon

  • Sesame seeds for garnish

  • Green onions, sliced, for garnish

  • Cooked brown rice or quinoa (optional for serving)


1. Heat up olive oil over medium-high heat in a wok or large pan.

2. Sauté garlic and ginger briefly until they release their aromatic fragrance.

3. Introduce sliced mushrooms, broccoli, bell pepper, and julienned carrot into the wok.

4. Sauté the vegetables until they give a delicate yet crisp texture.

5. Mix soy sauce and some hoisin sauce with sesame oil in a small bowl.

6. Pour the sauce over the vegetables for a uniform coating.

7. Let the flavours blend by cooking for an extra 2-3 minutes.

8. If preferred, present the stir-fry over a serving of cooked brown rice or quinoa.

9. Add sesame seeds and sliced green onions as a finishing touch before serving.

Nutritional Value Of Mushroom

Note the given nutritional values of mushrooms with their benefits per 100g:


Amount per 100g



22 kcal

Low-calorie option for weight-conscious individuals.


3.1 g

Good source of plant-based protein for vegetarians.


3.3 g

Low in carbs, suitable for those following a low-carb diet.


1 g

Supports digestive health and helps maintain satiety.


0.3 g

Low fat content, making it heart-healthy.

Vitamin D

0 IU

Exposure to sunlight is needed for natural synthesis.

Vitamin B6

0.1 mg

Essential for brain development and function.

Vitamin C

2.1 mg

Boosts the immune system and promotes skin health.


0.5 mg

Important for oxygen transport in the blood.


318 mg

Regulates blood pressure and supports heart health.


9.5 mcg

Acts as an antioxidant, protecting cells from damage.

The Final Say

So, this is how mushrooms' health benefits can help you stay well. These amazing fungi do more than just add flavour to your meals by boosting your immune system and helping your body stay strong.

To enjoy all the health benefits of mushrooms, you must include nutrients that support your journey to being really healthy. Including mushrooms in your meals is not just about cooking but a smart decision with its healthy aids for people you care about! 


1. What are the benefits of button mushroom for health?

Button mushrooms offer numerous health benefits, including immune system support and improved cardiovascular health. Including them in your diet contributes to overall well-being.

2. How do mushrooms contribute to the health benefits of eating mushrooms?

Mushrooms contribute to the health benefits of eating mushrooms by providing essential nutrients, promoting heart health, and offering antioxidant properties.

3. Can you explain the specific health benefits of mushrooms for skin?

Yes, mushrooms can benefit skin health by providing vitamins and antioxidants that promote a youthful complexion. Including them in your diet contributes to healthy and radiant skin.

4. How do mushrooms enhance mental health as part of the health benefits of eating mushrooms?

Mushrooms contain compounds that support cognitive function and may have antidepressant properties, contributing to the mental health benefits of eating mushrooms.

5. What role do mushrooms play in weight management and the health benefits of mushrooms?

Mushrooms are low in calories and high in fibre, making them an excellent choice for weight management as part of the health benefits of mushrooms.


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