Published 11th August 2025
8 health-supporting mushrooms to add to your diet
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Mushrooms are having a moment. Once considered a slightly boring staple, their health benefits and fascinating biology are now coming to the fore.
In this article, we’ll cover eight types of mushrooms and explore some of the research into their potential health benefits.
Before we look at individual species, it’s worth mentioning that the studies we link to in this article are generally quite small, in animals, or from the laboratory.
In other words, they hint that mushrooms might benefit people with specific health conditions, but the evidence certainly isn’t watertight.
Beyond the specific health claims, we know that mushrooms are rich in bioactive compounds, micronutrients, and fiber, so they are undoubtedly a healthy addition to your diet.
Now, let’s start with one of the most commonly consumed mushrooms:
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1. White mushroom (Agaricus bisporus)
White or button mushrooms are a familiar fungus, found in kitchens and on dinner plates worldwide.
More recently, white mushrooms’ potential medicinal properties have gathered scientific interest.
Although research is ongoing, there’s some evidence — mostly from animal and laboratory studies — that white mushrooms or their extracts might help slow some forms of cancer.
Similarly, there’s early evidence from animal studies that button mushrooms might reduce cholesterol levels and the risk of type 2 diabetes.
And some compounds in white mushrooms, such as fucogalactan, seem to have anti-inflammatory properties.
2. Chaga mushroom (Inonotus obliquus)
Found in humid environments across the world, chaga is a tree-destroying parasitic mushroom, but don’t let that put you off.
It’s a rich source of antioxidants, proteins, minerals, fiber, and vitamins, and is still used as folk medicine, particularly in Asian countries.
Chaga mushrooms also contain many forms of polyphenols, which support your gut microbiome.
Lab studies suggest that chaga mushroom extract might reduce inflammation.
Similarly, a small study in people with inflammatory bowel disease (IBD) suggests it might help lower inflammation in these people.
Other animal research suggests this fungus might help slow cancer, protect against viruses, and help reduce diabetes risk.
3. Lion’s mane mushroom (Hericium erinaceus)
The lion’s mane mushroom, also called the bearded tooth fungus and bearded hedgehog, has garnered arguably the most scientific attention over the years.
Native to North America and Eurasia, they enjoy feeding on hardwood trees, especially dead ones.
It contains a wide range of bioactive compounds, including polysaccharides, terpenoids, phenolic compounds, and proteins.
Lion’s mane contains a type of fiber called beta-glucan, which can help reduce blood cholesterol levels.
Some research suggests that lion’s mane might also help slow cancer, reduce inflammation, and reduce the risk of allergies.
4. Shiitake mushroom (Lentinula edodes)
Globally, shiitake mushrooms are one of the most consumed mushroom varieties, and evidence of human cultivation stretches back almost 1,000 years.
Like other mushrooms, shiitakes are nutrient-dense and contain minerals like potassium, manganese, magnesium, iron, and phosphorus, and vitamins such as D2, B1, B2, B6, B12, and niacin.
Shiitake also contains other bioactive compounds, like beta-glucans, triterpenoids, and lentinan, which may have anticancer and anti-inflammatory properties.
Evidence from a small study in humans suggests that shiitake mushrooms might also support immune health and reduce inflammation.
They could even protect oral health and reduce the risk of caries.
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5. Maitake mushrooms (Grifola frondosa)
Popular in Japan, the maitake, or hen-of-the-woods mushroom, is particularly large.
Some clusters can be more than 3 feet (1 meter) across and often weigh 50 pounds (around 2 kilograms) or more.
As with the other mushrooms we’ve covered, there’s evidence from animal and lab studies that they might support many aspects of health, including lowering blood pressure and reducing diabetes risk.
Other research suggests maitake may also support immune health.
6. Tremella mushrooms (Tremella fuciformis)
The tremella or white jelly-leaf mushroom grows in tropical regions and plays an important part in Traditional Chinese Medicine.
As with the other mushrooms we’ve covered here, it’s rich in micronutrients, polyphenols, and fiber.
More recently, lab studies have shown that extracts of tremella might reduce inflammation and have anti-tumor effects.
7. Reishi mushrooms (Ganoderma lucidum)
Reishi mushrooms are widely used in traditional medicine and are thought to help the body deal with stress, among other things.
They contain important minerals, such as calcium, phosphorus, potassium, magnesium, copper, iron, zinc, and selenium.
Reishi mushrooms are also a rich source of vitamins, including riboflavin, niacin, and thiamin, and bioactive compounds, including polysaccharides, peptidoglycans, and triterpenes.
Some scientists believe these mushrooms can treat all manner of conditions, including anorexia, arthritis, asthma, bronchitis, and diabetes.
They might also help lower blood sugar levels, and some low-quality evidence suggests that reishi mushrooms might help in the treatment of cancer.
8. Cordyceps mushrooms (Cordyceps militaris)
Cordyceps mushrooms are entomopathogenic, which means they are insect parasites.
Despite their grizzly lifestyle, they have been used widely in traditional medicine for thousands of years.
They contain a wide range of bioactive compounds, including cordycepin, polysaccharides, ergosterol, and mannitol.
Some lab research suggests that cordyceps or its component parts may have antioxidant, anti-inflammatory, and anti-tumor effects.
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Summary
While the specific health benefits of individual mushrooms are still being investigated, it’s now clear that consuming mushrooms — of any variety — can support your health.
No doubt, researchers will continue to explore their use in medicine, but while the studies continue, adding more mushrooms to your shopping list is certainly a good idea.
Packed with bioactive fungal compounds, micronutrients, and fiber, mushrooms are a surefire way to diversify your diet in a delicious, healthy way.
If you'd like to learn about the weird and wonderful ways of fungi, watch this episode of the ZOE Science & Nutrition podcast featuring Merlin Sheldrake.
