Discover the healthiest mushrooms to include in your diet! From immune-boost to brain boost to energy, these are the top picks.
Chefs and food enthusiasts have long considered mushrooms a staple in culinary traditions worldwide, but beyond their savory flavor and unique texture, researchers are only recently fully understanding the wealth of health benefits these fungi hold. As studies into the medicinal properties of mushrooms expand, scientists are uncovering powerful compounds that can support everything from immune health to cognitive function.
While there are hundreds of mushroom species, not all pack the same nutritional punch. Some stand out for their potent bioactive compounds, which can offer a wide range of health benefits.
In this article, we’ll explore the top 15 picks when it comes to the healthiest mushrooms. From immune-boosting varieties like shiitake to cognitive powerhouses such as lion’s mane, we’ll dive into the science behind these fungi and highlight the best ones.
The 15 Healthiest Mushrooms
From strengthening your immune system to improving brain function, here’s a list of the top 15 healthiest mushrooms:
1. Shiitake
Shiitake mushrooms are rich in lentinans, a type of beta-glucan, which is known to enhance immune function and fight off infections. They also contain eritadenine, a compound that may lower cholesterol levels in the blood and more. One report notes that “Of more than a hundred compounds measured in the bloodstreams of thousands of individuals, the one most associated with the lowest rates of disease and death was ergothioneine,” which is high in shiitake mushrooms.
Studies also show shiitake are anti-inflammatory, support cardiovascular health, and contain antiviral and antimicrobial properties. According to NutritionFacts.org, “Giving people just one or two dried shiitake mushrooms a day (about the weight equivalent of five to ten fresh ones) for four weeks resulted in an increase in proliferation of gamma-delta T lymphocytes, and doubled the proliferation of natural killer cells. Gamma-delta cells act as a first line of immunological defense. And, even better, natural killer cells kill cancer, and the shiitake did all this while lowering markers of systemic inflammation.”
2. Reishi
Often referred to as the “mushroom of immortality,” reishi is celebrated for its adaptogenic properties, helping the body cope with stress. Research suggests it can enhance immune function, reduce inflammation, and even have anti-cancer effects due to its high levels of triterpenes and polysaccharides. The triterpenoids in reishi have shown promise in promoting restful sleep and supporting liver health as well.
3. Lion’s Mane
Known for its ability to boost cognition, lion’s mane is packed with compounds that stimulate the growth of nerve cells, which may help improve memory, focus, and overall brain health. Studies suggest it can support nerve regeneration and may even help with symptoms of neurodegenerative diseases like Alzheimer’s. Its cognitive-enhancing properties, such as hericenones and erinacines, make it a go-to nootropic for the production of nerve growth factor (NGF).
4. Maitake
Maitake mushrooms are packed with beta-glucans that can help regulate blood sugar levels and support immune health. Research shows they also aid in weight management by reducing fat accumulation and promoting metabolism. The powerful polysaccharides in this mushroom support heart-health, gut-health, brain-health, and may reduce cancer cell proliferation.
5. Cordyceps (Sinensis & Militaris)
Both varieties of Cordyceps—sinensis and militaris—are highly regarded nootropic mushrooms with distinctive benefits. Cordyceps sinensis, traditionally sourced from the Tibetan Plateau, is particularly known for its energy-boosting and endurance-enhancing properties. It contains cordycepin, a compound that may increase oxygen utilization and ATP production, leading to improved physical performance and mental clarity. This makes it ideal for those looking to support vitality and reduce fatigue.
On the other hand, Cordyceps militaris, a more commonly cultivated variety, contains a higher concentration of cordycepin, making it more potent in its potential neuroprotective and anti-aging effects. It’s also touted for its ability to enhance brain function, improve memory, and reduce anxiety, likely due to its ability to modulate dopamine and serotonin.
While both are awesome nootropics, Cordyceps sinensis is more focused on physical endurance and overall energy, whereas Cordyceps militaris stands out for its cognitive-enhancing and mood-stabilizing properties.
6. Turkey Tail
This mushroom is a powerful immune booster and adaptogen due to its high levels of polysaccharide-K (PSK) and polysaccharide-peptide (PSP). Research shows that turkey tail can help improve immune function, aid in cancer treatment, and improve gut health by promoting beneficial bacteria. It also has anticancer effects, improving immune markers and survival rates in certain malignancies.
7. Chaga
Chaga is a potent antioxidant with high levels of betulinic acid and polyphenols that help fight oxidative stress and inflammation. It’s been shown to support immune health, reduce blood sugar levels, and protect against certain types of cancer. It also improves cholesterol levels and can help support the liver.
8. Porcini
Porcini mushrooms are rich in antioxidants, particularly polyphenols, which help combat oxidative stress and reduce the risk of chronic diseases. They’re also a good source of dietary fiber, vitamins, and minerals like copper and selenium, which support overall health.
9. Enoki
Enoki mushrooms are low in calories but high in antioxidants, including phenolic compounds, which help combat inflammation and oxidative damage. They’ve been shown to have potential anti-cancer effects and can support the immune system. Additionally, they can regulate blood sugar and assist with weight loss.
10. Agaricus Blazei
Known for its immune-boosting properties, Agaricus Blazei contains beta-glucans that enhance the activity of natural killer cells, helping the body fight off infections. Studies also suggest it may support cancer treatment and reduce the risk of chronic diseases.
11. King Oyster
Also known as King Trumpets, King Oyster mushrooms are rich in antioxidants, fiber, and minerals like potassium, which support heart health by lowering high blood pressure. Research suggests they also have antimicrobial properties and can help regulate blood sugar. Additionally, they improve cholesterol, boost the immune system, and are anti-inflammatory.
12. Agarikon
Agarikon mushrooms have been used in traditional medicine for their antiviral, antibacterial, and anti-inflammatory properties. They’re particularly noted for their potential in treating respiratory infections and promoting overall immune function. Research into Agarikon has shown it contains compounds with potent antiviral and antibacterial activity. It also shows promise in inhibiting the growth of a variety of viral pathogens, including those responsible for respiratory infections.
13. Portobello
Portobello mushrooms are one of the most common varieties consumed worldwide. They are a good source of fiber, antioxidants, and essential vitamins like vitamin D, riboflavin, and niacin. Portobellos also contain beta-glucans, which have been shown to promote heart health, and studies suggest they reduce oxidative stress and inflammation. They also play a role in supporting immune function and reduce the risk of chronic diseases like cardiovascular disease and certain cancers.
14. White Mushrooms
Simple white mushrooms (Agaricus bisporus) offer a variety of benefits, making them a nutritious addition to any diet. They’re rich in essential nutrients such as B-vitamins, including riboflavin, niacin, and pantothenic acid, which help support energy production and metabolic health. They’re also an excellent source of dietary fiber, which promotes digestive health and helps maintain healthy cholesterol levels. Additionally, they contain antioxidants, including selenium and ergothioneine, which help combat oxidative stress and reduce inflammation.
Furthermore, white mushrooms are low in calories and fat while providing plant-based protein, making them an ideal choice for weight management. The high content of minerals such as potassium supports heart health by helping to regulate blood pressure. Overall, they offer a wide range of benefits, from boosting immune function to supporting overall metabolic and cardiovascular health.
15. Mushroom Blends
Combining different medicinal mushrooms, such as Shiitake, Maitake, and Reishi, can provide a synergistic effect for immune support, anti-inflammatory properties, and cardiovascular health. The blend increases the diversity of bioactive compounds, such as beta-glucans, eritadenine, and triterpenoids. Studies indicate that combining medicinal mushrooms can produce a greater therapeutic effect than using any single variety alone. The combination of polysaccharides and other bioactive compounds enhances immune function, reduces inflammation, and supports health.
Closing Thoughts
The diverse array of medicinal mushrooms highlighted above demonstrates the remarkable potential of fungi to boost your health. From immune-boosting properties to cognitive enhancements, they offer a natural and effective way to address a wide range of health concerns. Whether you’re seeking to improve brain function with Lion’s Mane, bolster your immune system with Shiitake or Turkey Tail, or enhance workouts with Cordyceps, each mushroom brings unique bioactive compounds that contribute to your well-being.
When it comes to products, I linked some of the best around. Four Sigmatic specializes in medicinal mushrooms, and their coffee—my fave is Boost (linked above) ☕ 💚—packs Cordyceps with L-theanine and dark chocolate. It’s an Amazon favorite with over 22,000 stellar reviews.
Powdered mushrooms are also great for coffee, teas, smoothies, juices, and more.
Mushroom supplements also come in pill form with Lion’s Mane, Turkey Tail, and Cordyceps caps.
The medical and health topics covered on the PlateofGrass website have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.