Immune & Recovery
Mushrooms
A broad category of fungi, common varieties like shiitake and maitake are studied for beta-glucans that support immune function.
Immunity
Bone Health
Brain
Serving
1 cup, sliced, cooked (156g)
Calories Per Serving
44
Key nutrients
Beta-glucans, vitamin D (UV-exposed), B vitamins, selenium
Nutrient density
119
Why it’s worth eating
Mushrooms are high in B vitamins, selenium, and antioxidants. Some varieties have immune-boosting properties. Add mushrooms to stir-fries, soups, or salads.
What you may notice
Cold/flu frequency
Mental clarity
Markers worth tracking
Vitamin D status
Inflammatory markers (if tested)
How to eat it
Cook rather than eat raw, cooking breaks down chitin in the cell walls, making the nutrients more digestible and destroying trace toxins some raw mushrooms contain.
Pairs well with
Sun-exposed mushrooms specifically, varieties exposed to UV light develop meaningful vitamin D
Healthy fats, helps absorb the fat-soluble vitamin D when present
Storage
Refrigerate in a paper bag (not plastic, which traps moisture) and use within about a week.
The numbers, per 1 cup, sliced, cooked (156g)
0%
Vitamin K
0%
Vitamin A
4%
Vitamin C
1%
Calcium
15%
Iron
5%
Magnesium
12%
Potassium
0%
Vitamin B12
3%
Vitamin D
Fiber
3.4g
Mushrooms, white, cooked, boiled, drained (FDC 168437)
Evidence
B
UV-generated vitamin D2 is one of the best-evidenced and most actionable findings in the database, with RCT support for raising serum 25(OH)D2, strongest in vitamin-D-deficient people.
Study dose vs. serving
UV-mushroom vitamin D2 from about 8.8 ug/day consistently increased serum 25(OH)D2 versus placebo. Total 25(OH)D was often unchanged because 25(OH)D3 fell concurrently. Effect largest at baseline below 50 nmol/L.
Systematic review and meta-analysis, J Nutr. 2023. S0022-3166(23)00544-8.
Use caution if
You forage your own, never eat wild mushrooms without expert identification; toxic look-alikes are common and serious
You take immunosuppressants, beta-glucan-rich mushrooms may stimulate immune activity; discuss with a doctor
Details
Type
Season
Year-round (cultivated)
Forms
Fresh, dried, UV-treated, powder, extract
Price
Budget
Bioactive
Ergosterol converted to vitamin D2 by UV; also ergothioneine and beta-glucan
Heat stable
ACTIONABLE: expose sliced mushrooms gills-up to sunlight or UV BEFORE drying to raise vitamin D2. Hydroxylation to 25(OH)D2 occurs only if irradiated before drying, not after.
Watch
Agaritine occurs in Agaricus bisporus (button, cremini, portobello) and is substantially reduced by cooking. Wild-mushroom misidentification poisoning is a real and potentially fatal risk. Both wild and cultivated mushrooms can accumulate heavy metals, notably cadmium, from substrate.
Reliability
3 / 5
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