What is the healthiest type of mushroom to eat?

December 11, 2025 •

3 min read

According to a review of 17 cancer studies, eating just two medium mushrooms a day may lower your risk of cancer by as much as 45%. But with so many varieties available, how do you know what is the healthiest type of mushroom to eat to maximize these benefits?

Quick Summary

This guide compares popular mushroom varieties, detailing their unique nutritional profiles and health benefits. It examines culinary staples like shiitake and oyster, along with medicinal fungi such as lion's mane and reishi, to help you make informed dietary choices for better health.

Key Points

Shiitake is a top choice for heart health and immunity: Helps boost immune function and lower cholesterol.
Lion's mane is the king for brain health: Supports memory and cognitive function.
Reishi is a powerful stress-reducer and adaptogen: Helps the body cope with stress and improves sleep.
Chaga is packed with potent antioxidants: Combats cellular damage and inflammation.
A mix of mushrooms is the best strategy for overall health: Provides a broader range of nutrients and benefits.
All mushrooms provide valuable vitamins and minerals: Offer essential micronutrients for cell health and immunity.

Comparing the Healthiest Fungi

While all edible mushrooms offer health benefits, certain species stand out for their specific nutritional and medicinal properties. Deciding what is the healthiest type of mushroom to eat often depends on your individual health goals. From boosting immunity to supporting brain function, here's a detailed look at some of the most potent varieties.

Shiitake Mushrooms: Immune and Heart Health Powerhouses

Shiitake mushrooms are a widely studied medicinal fungi, valued in East Asian medicine for their immune-modulating properties, particularly lentinan. Regular consumption may enhance immune cell function, reduce inflammation, and support cardiovascular health by lowering cholesterol. They also provide B vitamins, selenium, and copper.

Lion's Mane: The Brain-Boosting Mushroom

Lion's mane is recognized for neuroprotective benefits, containing hericenones and erinacines that may stimulate nerve growth factor (NGF) synthesis. This makes it of interest for cognitive function and nerve repair. It also has anti-inflammatory and gut health benefits.

Reishi: The 'Mushroom of Immortality'

Reishi is known for adaptogenic qualities that help manage stress, fatigue, and inflammation. Consumed as an extract or powder, it contains triterpenoids and polysaccharides that may boost immunity and have anti-cancer properties. It's also associated with improved sleep.

Oyster Mushrooms: Nutrient-Rich and Versatile

Oyster mushrooms are a good source of B vitamins, antioxidants, and fiber, supporting heart health and healthy blood sugar levels. They contain beta-glucans for immune support and are a versatile culinary option.

Chaga: A Potent Antioxidant Source

Chaga, often consumed as a tea or extract, is rich in antioxidants, including melanin. It is known for reducing inflammation, boosting immunity, and potentially lowering blood sugar and cholesterol. It may also offer anti-aging and skin benefits.

Comparison of Key Healthiest Mushrooms


Mushroom Variety	Key Benefits	Notable Nutrients	Best For...
Shiitake	Immunity, Heart Health	Lentinan (beta-glucan), Eritadenine, Vitamin B6	Daily culinary use to boost immunity
Lion's Mane	Brain Health, Nerve Support	Hericenones, Erinacines, B Vitamins	Cognitive function and neurological health
Reishi	Stress Reduction, Longevity	Triterpenoids, Polysaccharides	Adaptogenic support and improved sleep
Oyster	Antioxidants, Heart Health	Beta-glucans, B Vitamins, Ergothioneine	General nutrition and culinary versatility
Chaga	Antioxidant Power, Immunity	Melanin, Antioxidants, Beta-glucans	Reducing inflammation and oxidative stress

Making the Right Choice for Your Health

Determining the "healthiest" mushroom depends on individual health goals. Culinary options like shiitake or oyster are good for daily immune and heart health. Lion's mane is favored for cognitive function, while reishi and chaga offer stress resilience and antioxidant protection, often taken as supplements. A diverse intake of these fungi provides the broadest benefits. Proper cooking enhances nutrient absorption and removes potential toxins.

Conclusion

No single mushroom reigns supreme as the absolute healthiest; shiitake, lion's mane, reishi, oyster, and chaga each offer unique and powerful benefits. Incorporating a variety of these functional fungi into your diet is the most effective way to gain a wide range of nutritional and medicinal advantages for holistic well-being.

Authoritative Reference Link

For more in-depth research on the medicinal compounds in various mushrooms, refer to the review published by the National Institutes of Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC7826851/

Mushroom Health Benefits Explained

Shiitake: Improves immune response and lowers cholesterol.
Lion's Mane: Supports cognitive health by stimulating NGF.
Reishi: Reduces stress and fatigue, boosts immunity.
Oyster: Rich in antioxidants and B vitamins, supports heart health.
Chaga: High antioxidant levels combat oxidative stress and inflammation.
Maitake: Supports immune health, regulates blood sugar.
All Mushrooms: Provide B vitamins, fiber, and minerals for general health.

How to Choose the Healthiest Mushrooms

For Everyday Cooking: Use shiitake, oyster, and crimini.
For Targeted Health Benefits: Opt for medicinal varieties like lion's mane, reishi, or chaga, often as supplements.
Check for Vitamin D: Look for mushrooms exposed to UV light.
Prioritize Freshness: Select firm, smooth mushrooms with an earthy aroma.
Consider Organic: Organic options avoid synthetic pesticides.

Frequently Asked Questions

Mushrooms are low in calories and rich in fiber, protein, and antioxidants, which can help lower the risk of chronic diseases like cancer, Alzheimer's, and heart disease. They also provide important nutrients like selenium and B vitamins, supporting immune function and cellular health.

Many mushrooms, such as shiitake, maitake, and turkey tail, contain polysaccharides like beta-glucans that stimulate and support the immune system. Shiitake, in particular, has strong evidence supporting its positive effect on immune health.

Yes, lion's mane is especially known for its ability to support cognitive function. It contains compounds that help stimulate the synthesis of nerve growth factor, which is crucial for brain and nerve health.

You can incorporate mushrooms into your diet by adding them to stir-fries, omelets, salads, or pasta sauces. For medicinal varieties like reishi or chaga, you can use powders or extracts in teas, coffee, or smoothies.

No, while all edible mushrooms are healthy, their nutritional profiles vary. Some excel in specific areas; for example, white button mushrooms are high in potassium, while maitake is an excellent source of vitamin D when exposed to UV light.

It is safest to eat cooked mushrooms, as proper cooking eliminates potential toxins and makes certain nutrients, like beta-glucans, more bioavailable. Always purchase mushrooms from reputable sources and avoid foraging without expert guidance.

Shiitake mushrooms are particularly noted for their ability to lower cholesterol levels. They contain a compound called eritadenine that helps inhibit cholesterol production.