7 Impressive Benefits of Oyster Mushrooms

Oyster

Oyster mushrooms, or Pleurotus species, are a group of gilled mushrooms. While mushrooms are classified as fungi, which are technically different from plants, they are a great addition to any meat-free diet.

There are around 40 types of oyster mushrooms, including Pleurotus ostreatus (or P. ostreatus)commonly known as the American oyster mushroom. All types are edible and are commonly enjoyed in dishes like pasta and stir-fries

They’re known for their impressive health-promoting properties and contain a variety of powerful compounds. In fact, they’ve been used in traditional medicine approaches for centuries .

This article covers seven impressive benefits of oyster mushrooms.

oyster mushroom in hands
1. Rich in nutrients 

Oyster mushrooms are loaded with fiber, vitamins, minerals, and other important nutrients. They’re also low in carbohydrates, so they’re a good choice for people following low carb dietary patterns.

Here’s the nutritional content of 1 cup (86 grams) of raw P. ostreatus oyster mushrooms

  • Calories: 28
  • Carbs: 5 grams
  • Protein: 3 grams
  • Fat: <1 gram
  • Fiber: 2 grams
  • Niacin: 27% of the Daily Value (DV)
  • Pantothenic acid (vitamin B5): 22% of the DV
  • Folate: 8% of the DV
  • Choline: 8% of the DV
  • Potassium: 8% of the DV
  • Iron: 6% of the DV
  • Phosphorus: 8% of the DV
  • Zinc: 6% of the DV

The mushrooms also contain smaller amounts of other nutrients, including vitamin D and selenium.

2. Source of antioxidants

Oyster mushrooms provide antioxidants, which are substances that help reduce cellular damage in your body For example, seven phenolic compounds have been detected in P. ostreatus extracts, including gallic acid, chlorogenic acid, and naringenin — all of which act as antioxidants in your body

These mushrooms also contain the amino acid ergothioneine, which has powerful antioxidant effects A 2007 study in rodents found that treatment with oyster mushroom extract improved antioxidant levels and lowered certain inflammatory markers, including malondialdehyde (MDA), in older rats Similarly, a 2020 rat study observed that the extract showed antioxidant effects and helped reduce liver damage caused by toxic chemicals What’s more, a 2016 test-tube study found that extract from gray oyster mushroom (Pleurotus pulmonarius) inhibited oxidative damage to human artery cells and prevented oxidation of LDL (bad) cholesterol, possibly thanks to the amino acid ergothioneine Oxidation of LDL (bad) cholesterol is involved in the process of atherosclerosis, which is the buildup of plaque in the arteries that can lead to heart disease Although animal and test-tube studies suggest that oyster mushrooms provide antioxidants and may protect against cellular damage, more research in humans is needed.

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3. May benefit heart health

Oyster mushrooms may promote heart health by reducing heart disease risk factors like high cholesterol and high blood pressure.

P. ostreatus is especially high in several compounds that benefit heart health, including fibers called beta-glucans

Beta-glucans are fermented by gut bacteria to produce short-chain fatty acids that can help reduce cholesterol production in your body. Interestingly, P. ostreatus provides twice as many beta-glucans as white button mushrooms A small 2011 randomized control trial in 20 people found that eating a soup containing 30 grams of dried P. ostreatus for 21 days decreased triglycerides, total cholesterol, and oxidized LDL (bad) cholesterol levels compared with placebo treatment

Plus, a 2020 review of eight human studies found that P. ostreatus intake helped lower blood sugar, triglycerides, blood pressure, and insulin levels, all of which could decrease heart disease risk.

However, the authors acknowledged that all available studies have a high risk of bias and that future well-designed studies are needed to better understand how P. ostreatus intake may improve heart health 

4. May promote blood sugar regulation

In addition to promoting heart health, oyster mushrooms may help regulate blood sugar levels. 

A study in 22 people with and without type 2 diabetes found that taking powdered P. ostreatus reduced post-meal blood sugar levels. The authors speculated that the mushrooms increased sugar use in body tissues while inhibiting certain blood sugar-increasing proteins Similarly, a 2007 study in 30 hospitalized people with type 2 diabetes found that eating 150 grams of cooked P. ostreatus daily for 7 days reduced fasting blood sugar by 22% and post-meal blood sugar by an average of 23%.

After participants had stopped the mushroom treatment for 1 week, fasting and post-meal blood sugar increased by an average of 13% and 20%, respectively. The treatment also significantly reduced participants’ blood pressure, cholesterol, and triglyceride levels.

What’s more, a study in 27 men with type 2 diabetes and high blood pressure found that treatment with 3 grams of powdered P. ostreatus powder per day for 3 months significantly reduced hemoglobin A1c (HbA1c), a marker for long-term blood sugar control.

A 2020 review suggested that these potential blood sugar-lowering effects may be attributed to the mushroom’s high concentration of beta-glucans, as this type of fiber slows down carbohydrate digestion and absorption.

5. Immune-supportive benefits

Oyster mushrooms may support your immune system in several ways.

For example, pleuran — a type of beta-glucan fiber derived from P. ostreatus — has been shown to have immune-modulating properties. Plus, the mushrooms may boast antiviral and antibacterial effects.

In a 130-day study in 90 people with herpes simplex virus type 1 (HSV-1), treatment with a combined pleuran, vitamin C, and zinc supplement improved HSV-1 symptoms and reduced the duration and severity of respiratory symptoms more than vitamin C alone.

Pleuran treatment has also been shown to significantly improve symptoms in children with recurrent respiratory tract infections and significantly reduce the incidence of upper respiratory tract infections in athletes.

Additionally, an 8-week study in 41 people found that compared with placebo, taking a daily oyster mushroom extract supplement heightened the immune system by activating interferon-γ (IFN-γ), a molecule that plays a critical role in protecting against infection.

These mushrooms have also been shown to have antiviral and antibacterial effects.

However, studies focusing on the potential immune health-promoting properties of whole oyster mushrooms — and not just extracts and supplements — are needed.

6. Other potential benefits 

In addition to the possible benefits listed above, research suggests oyster mushrooms may promote health in other ways:

  • Potential anti-tumor properties. Research in test tubes and animals suggests that these mushrooms may provide anti-tumor effects. However, human research is lacking.
  • Gut health benefits. A 2021 rodent study found that supplementing the diet of obese rats with oyster mushrooms decreased the growth of pathogenic bacteria and increased the production of beneficial short-chain fatty acids in their guts.
  • Anti-inflammatory effects. These mushrooms contain anti-inflammatory compounds. A 2020 rat study found that oral treatment with P. ostreatus extract significantly reduced induced paw inflammation.
7. Versatile and delicious 

In addition to offering potential health benefits, these mushrooms are prized for their culinary uses. All their parts are edible, including the caps, gills, and stems.

Here are a few ways to incorporate oyster mushrooms into your diet:

  • Add them to soups and stews.
  • Cook and add them to pasta and grain dishes.
  • Sauté them with olive oil and garlic for a nutritious side dish.
  • Chop and add them to sauces and gravy.
  • Use them in egg dishes like frittatas, omelets, and quiches.
  • Grill them on skewers with vegetables and a protein source like shrimp or chicken.
  • Roast them in the oven.

As you can see, they can be prepared in many ways, so don’t be afraid to try them in your favorite savory recipes.

The bottom line

Oyster mushrooms are a popular type of mushroom linked to several health benefits.

In addition to being highly nutritious, they may promote heart and immune system health, encourage healthy blood sugar control, and provide antioxidant and anti-inflammatory effects.

Try adding these versatile mushrooms to your diet by using them in dishes like pasta, stews, and omelets.

Are Mushrooms Good for You?

Mushrooms come in lots of different shapes, sizes, and colors. The ones that aren’t toxic happen to be quite healthy, and tasty too.

For many years they’ve been used for their unique ability to add flavor in lots of different cultures’ cuisines. Although they’re actually fungi, mushrooms are lumped in the vegetable category for cooking purposes. Mushrooms allow you to add extra taste without sodium or fat.

Poisonous mushrooms can be hard to identify in the wild, so you should always buy from a reliable grocery store or market. The most common types found in grocery stores are:

  • shiitake
  • portobello
  • crimini
  • button or white mushroom
  • oyster
  • enoki
  • beech
  • maitake

They each have a unique look and taste.

Are Mushrooms Good for You?

 

Mushrooms come in lots of different shapes, sizes, and colors. The ones that aren’t toxic happen to be quite healthy, and tasty too.

For many years they’ve been used for their unique ability to add flavor in lots of different cultures’ cuisines. Although they’re actually fungi, mushrooms are lumped in the vegetable category for cooking purposes. Mushrooms allow you to add extra taste without sodium or fat.

Poisonous mushrooms can be hard to identify in the wild, so you should always buy from a reliable grocery store or market. The most common types found in grocery stores are:

  • shiitake
  • portobello
  • crimini
  • button or white mushroom
  • oyster
  • enoki
  • beech
  • maitake

They each have a unique look and taste.

When choosing your mushrooms, make sure they feel firm, aren’t moist to the touch, and are mold-free. They can be stored in a paper bag inside the fridge for about five days. Brush the dirt off and rinse them lightly when you’re ready to use them.

 
Nutritional benefits of eating mushrooms 

You can’t go wrong with mushrooms. They’re fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom. But overall, they are a good source of the following nutrients.

Antioxidants

Antioxidants help protect the body from damaging free radicals that can cause conditions like heart disease and cancer. They also protect you against damage from aging and boost your immune system. Mushrooms are rich in the antioxidant called selenium. In fact, they are the best source of the mineral in the produce aisle.

Beta glucan

Beta glucan is a form of soluble dietary fiber that’s been strongly linked to improving cholesterol and boosting heart health. It can also help your body regulate blood sugar, reducing the risk of type 2 diabetes. Oyster and shiitake mushrooms are believed to have the most effective beta glucans.

B vitamins

Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin. Pantothenic acid is good for the nervous system and helps the body make the hormones it needs.

Copper

Copper helps your body make red blood cells, which are used to deliver oxygen all over the body. The mineral is also important to other processes in the body, like maintaining healthy bones and nerves. Even after being cooked, a 1-cup serving of mushrooms can provide about one-third of the daily recommended amount of copper.

Potassium

Potassium is extremely important when it comes to heart, muscle, and nerve function. There’s about as much potassium in 2/3 cup of cooked Portobello mushroom as there is in a medium-sized banana.

How to eat mushrooms 

Mushrooms are incredibly versatile. You can prepare them in so many ways and pair them with tons of different ingredients. Slice them up raw and toss them in a salad, grill them, sauté them, or roast them. Add them to soups, sandwiches, wraps, casseroles, and Italian dishes. Mushrooms work well as a side dish, or as the main course for vegetarians. Portobello mushrooms are often served as “burgers” or “steaks” because of their meaty texture.

Try mushrooms several ways with these healthy recipes.

  • The simple marinade goes a long way in these grilled mushroom skewers. Use them at your next cookout as a side dish or a vegetarian dish. View the recipe.
  • These creamy spinach-stuffed mushrooms are made with meaty cremini mushroom caps. The cheesy center is easy to prep, and the combo makes an impressive appetizer. View the recipe.
  • You can’t get much healthier than this vegan mushroom risotto. It’s dairy-free and gluten-free, making it great for people with dietary restrictions. The risotto isn’t short on creaminess or taste. View the recipe.
  • Instead of using a meat or tofu, mushrooms are the main stars of these roasted teriyaki mushrooms and soba noodles. Let the mushrooms shine in this Asian-inspired dish. View the recipe.
  • These Italian roasted mushrooms and veggies make the perfect hearty side. The dish is full of flavor, pairing Italian herbs with mushrooms, tomatoes, and cauliflower. View the recipe.
  • Whether you’re a vegetarian or not, these baked portobello mushrooms make a satisfying main course. View the recipe.
  • If you’re looking for a light and healthy side, this mushroom, lemon, and lentil saladis it. Pair it with a variety of different main courses. View the recipe.
  • This simple mushroom and garlic sauté lets the mushrooms shine. There are only five ingredients, including the mushrooms. Use it as a side, or eat a whole bowl as a main course. View the recipe.

If you don’t eat a lot of mushrooms now, they’re definitely worth exploring. Experiment with different recipes and add extra nutrients into your meals.

6 Mushrooms That Act as Turbo-Shots for Your Immune System

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The magic of medicinal mushrooms

Does the thought of medicinal mushrooms scare you off? Take a deep breath and stay with us. Yes, we’re going to tell you to put mushrooms in your coffee (among other things). But there’s good reason for this, we swear.

Medicinal mushrooms have been used in Eastern medicine for thousands of years and have gained even more popularity as of late. Destined to be taken as powders (they’re never meant to be eaten raw or whole), you can find these fungi in all different forms, including ultra-trendy Los Angeles lattes. One of the easiest ways to get your mushroom fix, though? Simply add a spoonful to whatever’s on the menu — be it your morning smoothie, veggie stir-fry, or cup of java.

The list of health benefits medicinal mushrooms provide is lengthy (think: brain booster, hormone helper, antioxidant powerhouse). But each mushroom is unique and provides its own distinct health advantages.

Note that these shrooms aren’t a cure-all. In fact, shroom studies are still new to Western medicine, and solid evidence for humans still needs far more research. So think of them more like sidekicks for your immune system or mini-vaccines against stress, inflammation, and cancer. If you want to get in tune with the power of mushrooms, let’s get to know the top six and what makes them so great.

Think of reishi as nature’s Xanax. This favored fungus is one of the most popular medicinal mushrooms, and for good reason. Reishi may be able do it all: aid in weight lossTrusted Source (as seen in a mouse study), keep the immune systemTrusted Source in check, and may even fiercely fight cancer cellsTrusted Source.

What makes this mushroom unique, however, is its calming properties — all of which are thanks to the compound triterpene, which reishi has its fair share of. These mood-boosting compounds may alleviate anxiety, ease depressionTrusted Source, and encourage better sleepTrusted Source, as seen in mice. But triterpenes’ positive effect on the nervous system doesn’t stop there. Reishi can promote healingTrusted Source and sharpen focus, too