When it comes to nutrition, a good rule of thumb is to “eat the rainbow,” as experts put it. This means eating different colored foods like blueberries, carrots, bell peppers and the like. But while the rule is reliable enough when dealing with fruits and vegetables, there are quite a few exceptions to it.

Mushrooms, for example, are brimming with health-promoting vitamins and minerals. But bright and intense colors in these fungi are never a good sign! More often than not, colorful mushrooms are poisonous, with some even lethal enough to cause death.

You’ll want to go for edible mushrooms, which often come in either one of two colors: white or brown. Some well-known examples include button, shiitake, portobello, enoki and morel.

Top health benefits

Listed below are six of the most touted health benefits of mushrooms, as well as the science behind them.

1. Mushrooms provide energy – Mushrooms are excellent sources of B complex vitamins, such as riboflavin (B2), folate (B9), thiamine, (B1), pantothenic acid (B5) and niacin (B3). These vitamins work together to convert the foods we eat into fuel.
2. Mushrooms boost heart health – Mushrooms are low in calories and sodium, with almost zero fat and cholesterol. These characteristics make it one of the best foods for heart health. Their rich umami taste also renders them a flavorful red meat substitute.
3. Mushrooms keep bones strong – Some mushrooms sold in stores have been treated with ultraviolet light during their growth period to increase their vitamin D content. These treated mushrooms are one of the best sources of vitamin D, a nutrient essential for bone health.
4. Mushrooms help keep you young – Mushrooms contain high concentrations of glutathione and ergothioneine. These antioxidants are thought to be essential for anti-aging because of their protective effects against oxidative stress, which can cause visible signs of aging.
5. Mushrooms help sharpen your memory – Choline, another important nutrient in mushrooms, can help keep your memory sharp, even in later life.
6. Mushrooms support healthy brain aging – Several studies show that glutathione and ergothioneine in mushrooms also help in slowing cognitive decline that comes with aging.

Mushroom recipes

People from different cultures eat mushrooms as part of their regular diets. But mushrooms are simple enough to prepare, even for those unfamiliar with these humble fungi. Just follow the recipes below!

Supergreen mushroom and orzo soup

Featuring broccoli and mushrooms, this comforting one-pot soup is as delicious as it is nutritious.

Ingredients:

• 8 cups vegetable broth
• 3 cups broccoli florets
• 3 cups sliced spinach
• 1 1/4 cups celery
• 1 cup sliced mushrooms
• 1 cup orzo
• 1/2 cup shallots
• 1/4 cup garlic
• 2 tablespoons extra-virgin olive oil
• 1/4 teaspoon Kosher salt
• Basil pesto

Preparation:

1. In a saucepot, heat the olive oil on medium heat.
2. Cook the celery, shallots and garlic for 8 minutes. Season with salt.
3. Pour in the broth and add broccoli. Simmer for 15 minutes on medium-low heat.
4. Toss in the spinach, mushrooms and orzo. Simmer for 8–10 minutes.
5. Remove from the heat. Stir in the basil pesto to taste and serve.

One-pan mushroom brunch

Made with kitchen staples like eggs and garlic, this one-pan dish takes no more than 15 minutes to make.

Ingredients:

• 4 eggs
• 1 cup mushrooms
• 1/2 cup kale
• 1 garlic clove
• 1 tablespoon olive oil
• Salt

Preparation:

1. Slice the mushrooms and crush the garlic clove.
2. Heat the olive oil in a large pan. Cook the garlic for 1 minute over low heat.
3. Cook the mushrooms until soft, then add the kale in batches.
4. Keep cooking until the kale is wilted. Season with salt.
5. Crack the eggs into the same pan and cook for 2–3 minutes.
6. Cover the pan and leave it to cook for 2–3 more minutes
7. Serve with whole-grain bread or rice.

Buttered wild mushrooms on toast

Breakfast doesn’t get easier than this recipe. Just toast some bread and cook buttered wild mushrooms!

Ingredients:

• 4 slices sourdough bread, toasted
• 1 garlic clove, crushed
• 1/2 fresh rosemary sprig, finely chopped
• 1/2 small bunch parsley, roughly chopped
• 1 cup wild mushrooms, torn into pieces
• 2 tablespoons butter
• 1/4 teaspoon Marmite

Preparation:

1. Heat 1 tablespoon of the butter in a pan.
2. Cook garlic and rosemary over medium heat.
3. Once bubbling, add the mushrooms and cook until golden and tender.
4. Add the remaining butter and Marmite. Stir to coat the mushrooms.
5. Remove from the heat and add the parsley.
6. Divide the mushrooms among the toast slices and serve.

Grilled Brussels sprouts with chanterelles

Not a fan of bitter Brussels sprouts? Cooking them with chanterelles imbues them with the mushrooms’ rich umami flavor, resulting in a nutritious and delicious side dish.

Ingredients:

• 4 cloves garlic, thinly sliced
• 1 large shallot, thinly sliced
• 1 1/2 lbs. Brussels sprouts, halved
• 12 oz. chanterelles, halved
• 2 tablespoons fresh lemon juice
• 2 tablespoons dry Sherry
• 2 tablespoons olive oil
• 1 teaspoon crushed red pepper flakes
• Ground black pepper
• Kosher salt

Preparation:

1. Preheat the grill to medium-high.
2. In a bowl, toss the sprouts with the olive oil. Season with salt and pepper.
3. Grill the sprouts for 5–8 minutes or until tender, tossing occasionally.
4. In a greased skillet, cook the mushrooms for 3 minutes without stirring.
5. Toss in the shallot and garlic. Cook them for another 5 minutes.
6. Remove from the heat. Pour in the Sherry and add the pepper flakes.
7. Place the pan back on the stove and cook until the Sherry has evaporated.
8. Toss in the grilled sprouts, then add the lemon juice.
9. Season with salt and pepper to taste before serving.

Rich in antioxidants and B complex vitamins, mushrooms make for a healthful addition to your regular diet. Don’t miss out on their health benefits – incorporate them into your favorite dishes or try the ones listed above!

Sources:

Goodnet.org

GoodHousekeeping.com 1

GoodHousekeeping.com 2

BBCGoodFood.com 1

BBCGoodFood.com 2

BonAppetit.com