Why mushrooms deserve a spot on your plate

Earthy, savory and endlessly versatile, mushrooms are one of the most underrated foods in the produce aisle. They add depth and richness to meals while delivering impressive nutrition—no matter how you slice or sauté them.

Health benefits of mushrooms

Mushrooms may be low in calories, but they’re rich in the nutrients your body relies on daily.

• Support immune health: Mushrooms contain antioxidants such as ergothioneine and beta-glucans that help protect cells and support immune function.

• Heart-healthy: They’re naturally low in sodium and rich in potassium, which supports healthy blood pressure.

• Energy support: B vitamins found in mushrooms help the body convert food into energy.

• A rare plant-based source of vitamin D: Some mushrooms provide vitamin D, especially those exposed to UV light.

Are all mushrooms created equal?

Not exactly. Different varieties offer unique flavors and benefits.

• White button and cremini: Mild, affordable and versatile for everyday cooking.

• Portobello: Meaty texture that works well as a plant-forward main dish.

• Shiitake: Rich, savory flavor with compounds linked to immune and heart health.

• Oyster and maitake: Delicate textures with antioxidants and anti-inflammatory properties.

Easy ways to use mushrooms

The good news? All mushrooms offer benefits, so choosing a variety you enjoy is what matters most. Mushrooms adapt effortlessly to almost any meal.

• Sauté with garlic and olive oil as a simple side.

• Add to omelets, scrambles or breakfast burritos.

• Roast with herbs and vegetables for an easy sheet-pan dinner.

• Finely chop and mix into ground meat for tacos, burgers or sauces.

• Stir into soups, grain bowls and pasta for extra flavor and texture.

The bottom line: Whether you’re cooking for flavor, nutrition or both, mushrooms deliver. They enhance meals with savory depth while quietly supporting heart health, immunity and overall wellness—proof that healthy eating doesn’t have to be complicated.

Ashley Hawk is a registered dietitian with a master’s degree in nutritional science. To learn more tips and tricks to help you feel your best, follow her at @ashleyhawkrd.