Like most mushrooms, white mushrooms are low in calories but pack plenty of nutrients. One cup (96 grams) of whole white mushrooms provides:

• Calories: 21
• Carbs: 3 grams
• Fiber: 1 gram
• Protein: 3 grams
• Fat: 0 grams
• Vitamin D: 33% of the Daily Value (DV)
• Selenium: 16% of the DV
• Phosphorus: 12% of the DV
• Folate: 4% of the DV

White mushrooms are a natural, non-animal source of vitamin D2 that may raise blood levels of this vitamin as efficiently as a pill since they are exposed to UV rays or sunshine. Vitamin D2 is converted by your body into the functional form of vitamin D, which is necessary for calcium absorption and bone health. Lack of vitamin D can cause osteoporosis, mineralization issues, and muscular weakness, which can result in falls and fractures. Likewise, studies indicate that white mushrooms contain some vitamin B12. Since this vitamin is often acquired from animal sources, persons who have a plant-based diet may benefit from this.

It is thought that a number of antioxidant substances, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, are responsible for the possible anti-cancer effects of mushrooms. These anti-oxidants aid in the fight against the damaging effects of oxidative stress, which causes cellular damage and raises the risk of heart disease and several malignancies while also hastening age. Flavonoids and phenolic acids, which have the capacity to function both as pro- and anti-oxidants, are the primary phenolic chemicals found in white mushrooms. As pro-oxidants, they cause cell death to stop the formation of tumors, but as antioxidants, they aid in improving cell survival.

Additionally, polysaccharides, one of the primary bioactive components in white mushrooms, may also have strong anticancer properties. Beta-glucan is one specific kind of polysaccharide. It activates macrophages and natural killer cells in your immune system, which defend the body against infection, noxious organisms, and illnesses like cancer.

Because white mushrooms contain ergothioneine and beta-glucan, they may help lower the risk of heart disease, which is highly correlated with oxidative stress, inflammation, and high cholesterol and triglyceride levels. When digested, beta-glucan, a kind of soluble fiber, forms a gel-like material that decreases blood cholesterol levels. Triglycerides and cholesterol are thus trapped, inhibiting absorption. Ergothioneine may also aid in lowering post-meal triglyceride levels, according to a study.

In one experiment, 10 men had either 2 teaspoons (8 grams) or 1 tablespoon (16 grams) of mushroom powder with their lunch, and when compared to the control group, their blood triglycerides were much lower. This result was ascribed by researchers to the powder's ergothioneine concentration. Ergothioneine may also assist in preventing the growth of arterial plaque, a risk factor for heart disease that can result in high blood pressure and a stroke.

Additionally, white mushrooms contain a variety of advantageous antioxidants. According to MedlinePlus, substances having antioxidant properties combat oxidation, which reduces or delays cell damage. An article from Penn State University claims that glutathione and the antioxidant ergothioneine are both present in white mushrooms. The paper claims that while white mushrooms don't contain as much as other varieties of mushrooms, they do contain more than most meals.

According to the Penn State analysis, mushrooms are the main dietary source of these two antioxidants. The study's findings were reported in the journal Food Chemistry's October 2017 edition. According to the Penn State study, cooking mushrooms doesn't greatly change how nutritious they are.

According to Penn State research, this antioxidant impact suggests that it aids in the body's antioxidant resupply. This is significant because the body's usage of food as fuel results in the production of free radicals, which leads to oxidative stress. According to the findings, eating foods rich in antioxidants may aid in protecting the body from this stress.

According to an analysis of 17 cancer studies conducted between 1966 and 2020, consuming as little as 18 grams of white mushrooms per day—roughly one-eighth cup or two medium-sized white mushrooms—can reduce your risk of cancer by as much as 45%. Ergothioneine, an antioxidant amino acid that protects or delays cellular damage, is abundant in white mushrooms. However, scientists discovered that including any sort of white mushrooms in your diet regularly will reduce your risk of developing cancer.

Salt and high blood pressure frequently coexist. Sodium makes the body retain more water than it needs to, which can raise blood pressure. Think about including white mushrooms in your meals to reduce your salt consumption. White mushrooms naturally contain little sodium; a cup of white button mushrooms has only five mg. They have a savory flavor, so you don't need to add as much salt to maintain healthy blood pressure. According to research from the Culinary Institute of America and UC Davis, substituting mushrooms for half of the meat in a standard ground beef dish may preserve flavor while lowering salt intake by 25%.

Your body needs calcium to maintain and grow healthy bones, and vitamin D aids in this process. White mushrooms may be the solution if you're wanting to gain vitamin D via your food since many individuals rely on pills or sunlight to do so. They are the only fruit or vegetable that contains vitamin D.

Certain mushrooms may produce more vitamin D when exposed to UV or sunshine, much like people can. The greatest vitamin D is produced by white button mushrooms following exposure to sunshine or UV rays. Slice three mushrooms (or one portabella) to the recommended daily serving size, let them sit in the sun for at least 15 minutes and then eat. You may accomplish the same result without exposure to the sun by eating little more than one cup of white mushrooms.

Your gut microbiome is home to organisms and bacteria that have a significant impact on your health and happiness. Prebiotics, like those found in mushrooms, may be used to encourage the growth of beneficial bacteria in your gut, which is one approach to maintaining its health. According to research, the most prevalent carbohydrate in mushrooms, polysaccharides, promote the growth of good bacteria. While many meals are broken down by stomach acid, white mushroom polysaccharides travel past the stomach undamaged and can enter the colon where they can promote the development of bacteria.

The effects of consuming white mushrooms on moderate cognitive impairment are still being researched (MCI). Memory and language problems are brought on by MCI, which is frequently an early stage of Alzheimer's disease. In Singaporean research, those who consumed more than two cups of white mushrooms each week had a 50% decreased risk of MCI. Even those who ate just one cup benefited in some way.