Top Oyster Mushroom Health Benefits

Oyster mushrooms are a type of mushroom that many people enjoy both in the wild and when cultivated by farmers. They come in many shapes, sizes, and colors, although white, brown, and black varieties are more common than others. Many people like to eat oyster mushrooms raw or cooked, especially because their texture is often compared to seafood such as clams or oysters. Some also say that oyster mushrooms have an almost buttery taste to them, which can make them great in many different types of dishes from appetizers to main courses and even desserts!

No cholesterol

Oyster mushrooms contain no cholesterol and no fat, so they’re great for anyone following a low-fat diet. However, you may want to steer clear of oyster mushrooms if you are trying to lose weight or keep it off. They contain carbohydrates (including fiber) and are low in protein, but because they don’t contain any fat or saturated fat, they won’t boost your calorie intake significantly. Mushrooms are also relatively high in sodium—about 100 milligrams per three-quarter cup serving—so make sure to pair them with fresh vegetables and lean meats when possible.

Vitamin B6

Although oyster mushrooms may be lacking in certain vitamins and minerals, they do contain important B-vitamins. One serving contains nearly half of your daily recommended intake of vitamin B6. Vitamin B6 is a water-soluble vitamin that’s best known for its role in producing brain chemicals like serotonin and dopamine. If you’re deficient in it, you might experience feelings of depression or nervousness, as well as fatigue, insomnia, and muscle weakness.

Folate

A common B vitamin, folate is abundant in foods like spinach and chicken liver. Not only is it great for your heart (notably for homocysteine levels), but it may also play a role in weight management. One animal study suggests that low levels of folate lead to higher body fat accumulation when paired with a high-fat diet, possibly because inadequate intake of B vitamins leads to insulin resistance and increased glucose storage. If you are deficient in folate, speak with your doctor about supplementation before taking any action.

Manganese

 

It\’s not just important for bone development; it also helps your immune system, regulates blood sugar and may help protect against cancer. Oyster mushrooms are an excellent source of manganese—one medium serving contains almost half of your daily needs (0.16 milligrams). The American Heart Association recommends a manganese intake of 0.45 to 0.65 milligrams per day for women and 1 to 1.3 milligrams per day for men; one 3-ounce serving of oyster mushrooms would supply 10 percent of your daily needs. Bonus: A Purdue University study found that diets high in manganese reduced bone damage in rats on high-calcium diets, which could mean better protection from osteoporosis later in life.

Niacin

Oyster mushrooms are a good source of vitamin B6, pantothenic acid, riboflavin and niacin. One serving (100 g) contains 12% of your daily recommended intake of vitamin B6, 10% of pantothenic acid and riboflavin and 8% of niacin. Vitamin B6 plays an important role in our immune system by helping to form antibodies that fight off illness. Riboflavin is part of two coenzymes, flavocoenzyme A and flavocoenzyme B; both help break down carbohydrates so that they can be used as fuel by our cells. Pantothenic acid plays a similar role; it helps break down fats, proteins and carbohydrates for energy production.

Thiamine

 

One of my favorite types of health benefits of oyster mushrooms is that they’re rich in thiamine. Thiamine plays a key role in brain function and is critical for healthy metabolic processes. Plus, with just 30 calories per cup, these mushrooms are a relatively low-calorie way to get your daily dose of thiamine!* Although fortified flours provide plenty of thiamine, I always like knowing I’m getting as much nutrition as possible when I can. So for me, eating them regularly is about more than just their great taste; it’s about their nutritional value. Besides being tasty and simple to cook with (I love them pan-fried), oyster mushrooms are one good source you should definitely be including in your diet!

Zinc

Of all of oyster mushrooms\’ health benefits, zinc may be most significant. You may know it as an immune system booster or a mineral that helps wounds heal, but zinc can also help decrease anxiety and reduce food cravings by signaling your brain to tell you that you\’re full. Other research has suggested that zinc may even promote testosterone levels in men and encourage healthy ovulation in women. Oysters contain higher amounts of zinc than any other food; eating just four raw oysters delivers over 100 percent of your daily recommended value. Be sure to get them from a reputable source, though; some grow wild, which makes them subject to contamination from pollutants and carcinogens like PCBs and dioxins.