Mushrooms
A broad category of fungi — common varieties like shiitake and maitake are studied for beta-glucans that support immune function.
Immunity
Brain
Detox
Mushrooms are high in B vitamins, selenium, and antioxidants. Some varieties have immune-boosting properties. Add mushrooms to stir-fries, soups, or salads.
Mushrooms
Per
1 cup, sliced, cooked (156g)
Calories
44
Vitamin K
0%
Vitamin A
0%
Vitamin C
4%
Vitamin B12
0%
Vitamin D
3%
Iron
15%
Magnesium
5%
Potassium
12%
Calcium
1%
Fiber
3.4g
Nutrition Highlights
Beta-glucans, vitamin D (UV-exposed), B vitamins, selenium
Fuhrman ANDI chart, cooked, 1.5 cups
Nutrition Density Score (ANDI Score)
119
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
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.
Absorption Boost
Sun-exposed mushrooms specifically — varieties exposed to UV light develop meaningful vitamin D
Healthy fats — helps absorb the fat-soluble vitamin D when present
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
Storage
Refrigerate in a paper bag (not plastic, which traps moisture) and use within about a week.
Biomarkers to Track
Subjective
(Daily)
Cold/flu frequency
Mental clarity
Objective
(Quarterly)
Vitamin D status
Inflammatory markers (if tested)