Mushrooms have long been one of the most versatile foods in the kitchen: they are added to soups, salads, side dishes, pasta or even coffee. But there is much more to their taste than just gastronomic pleasure. Thanks to vitamin D, rare trace elements and powerful antioxidants, mushrooms can support not only the immune system, but also the nervous system.
Modern research shows that regular consumption of certain types of mushrooms is associated with a lower risk of depression and better stress tolerance. This is reported by eatthis.com, citing scientific data and comments from nutritionists.
Nutritionist Laura Burak explains that one of the key benefits of mushrooms is their ability to help the body better adapt to stress and maintain homeostasis, that is, the internal balance of physiological processes. According to her, certain types of mushrooms help the body tolerate stress more easily, and emotional swings become less sharp.
At the same time, the expert warns: mushrooms should not be perceived as a “magic pill” for stress. They work only as part of an overall strategy — a balanced diet, normal sleep, physical activity, and psychological support. One product, no matter how useful it is, cannot compensate for chronic burnout or unresolved psychological problems on its own.
Mushrooms have been given serious attention as a potential “anti-stress” product by a study published in the Journal of Affective Disorders. The researchers analyzed data from the 2005–2016 National Health and Nutrition Examination Survey of the United States, which included 24,699 people.
Participants were asked about their dietary habits using two detailed 24-hour dietary interviews, with a focus on mushroom consumption, specifically porcini, shiitake, and portobello. In parallel, depressive symptoms were assessed using a standardized patient health questionnaire, adjusting for other factors.
It turned out that approximately 5.9% of respondents had signs of depression, while 5.2% regularly consumed mushrooms. Comparative analysis showed that in the group of mushroom lovers the proportion of people with depression was lower than among those who hardly eat them. Although such a study does not prove a direct cause-and-effect relationship, it indicates a possible protective role of mushrooms in the context of mental health.
Another reason why experts recommend including mushrooms in your diet more often is their rich nutrient composition. They contain:
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vitamin D, which supports immunity, bones and mood;
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B vitamins, which are involved in energy production and the functioning of the nervous system;
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selenium and copper, important for cardiovascular health and antioxidant protection;
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dietary fiber, necessary for normal intestinal function.
Two antioxidants, ergothioneine and glutathione, deserve special attention. They are associated with slowing down the aging process. They help protect cells from damage, support brain health and cognitive function, and also indirectly affect the condition of the skin - fewer wrinkles, better tone and elasticity.
Mushrooms have become a real trend in the wake of the popularity of healthy eating. Laura Burak notes that today on supermarket shelves and in social networks you can find a wide variety of products based on them - from coffee with mushroom extracts and plant-based creams to snacks and alternatives to "meat".
Mushrooms have a dense, meaty texture that resembles beef, making them great for vegetarians and those who simply want to reduce the amount of red meat in their diet without sacrificing satiety. They cook quickly, add volume to a dish, and are nutritious, yet are relatively low in calories—making them a very good calorie-to-benefit product.
For those who don't like the pronounced mushroom flavor, nutritionists advise "disguising" them in familiar dishes: finely chop and add to sauces, stews, vegetable cutlets, casseroles, or mix with minced meat.
Experts agree that mushrooms truly deserve the status of one of the healthiest foods in the diet. They combine vitamins, minerals, fiber, and antioxidants that can support both physical and mental health.
At the same time, no serving of mushrooms or shiitake mushrooms will replace full-fledged treatment when it comes to clinical depression or anxiety disorders. Mushrooms are a sensible addition to a healthy lifestyle, not an alternative therapy in place of consulting a doctor or psychotherapist.
However, as part of the daily menu, they work ahead of time: they support the nervous system, improve brain nutrition, help the body better tolerate stress and age more slowly — both inside and out.
