Mushrooms aren’t just a tasty topping for pizza and salads. They may also be good for your brain.

“When we think about healthy food choices, mushrooms should definitely be on the list,” says Susan Thomas, a registered dietitian with BlueCross BlueShield of Tennessee.

Mushrooms are good for your brain

Susan Thomas: Many of us are interested in ways to boost our memory and ward off dementia, and it looks like mushrooms can be helpful.

A recent study suggests that eating mushrooms may help with brain health and cognitive function. Researchers followed a group of people who ate mushrooms over 18 years. They found that eating mushrooms seemed to have a protective effect on the brain as people aged. Eating mushrooms seemed to enhance memory, executive function, and word recall. That’s good news if you ever get stumped trying to think of a word.

You don’t have to eat mushrooms every day to get the benefits. One serving per week may offer benefits for your brain. One cup of raw mushrooms or a ½ cup of cooked mushrooms should be easy to add to your weekly meal plan.

Other benefits of mushrooms

Susan Thomas: Mushrooms can be a great addition to your diet for other reasons, too. Not only are they low in calories, but they are fat- and cholesterol-free. Plus, mushrooms can add a punch of the savory type of flavor known as umami. Some people even call them a “superfood.”

Other health benefits that you can get from eating mushrooms:

• Vitamin D. Mushrooms are a source of vitamin D, which is important for strong bones and a strong immune system.
• Potassium. Mushrooms contain about 225 mg of potassium per ½ cup cooked serving. Potassium helps your nerves and muscles, including your heart, function correctly.
• Copper. Mushrooms are one of the foods that are highest in copper, which is essential for healthy red blood cells.
• Antioxidants. Antioxidants fight off damage to cells called oxidative stress from unstable molecules called free radicals. A diet rich in antioxidants may help people fight off the damage that can contribute to some kinds of chronic disease (like heart disease) and cancer.
• Other nutrients. By eating mushrooms, you can boost your intake of selenium, zinc and magnesium.

How to choose mushrooms

Susan Thomas: You can buy mushrooms at your local farmers market or the grocery store. Look for fresh mushrooms that are firm and dry and then refrigerate them to keep them fresh. Avoid using airtight containers. They can allow moisture build-up that will make the mushrooms spoil. If you buy dried mushrooms, skip the fridge, and store them in airtight containers.

When picking a variety, you can choose cultivated mushrooms, such as:

• Button
• Cremini
• Shiitake
• Oyster
• Lion’s mane

You can also buy wild mushrooms. Some popular varieties of wild mushroom here in Tennessee include morels, which are available in March and April, and chanterelles, which are usually in season from June through September.

Some types of mushrooms may be higher in certain nutrients. For example, cremini mushrooms have a higher zinc content, which boosts the immune system. But in general, most mushroom varieties have similar nutrients.

The U.S. Department of Agriculture recommends purchasing all mushrooms from a retail store as many wild mushrooms are poisonous, and it can be difficult to correctly identify wild edible mushrooms.

How to eat more mushrooms

Susan Thomas: Mushrooms can easily be tossed in a salad or added to most entrees or soups. You can sauté them in heart-healthy olive oil and add them to pasta for an extra savory taste.

“It’s really a matter of taste, so don’t be afraid to try new recipes,” Susan Thomas says. “Your brain and body will benefit, and with any luck, you’ll enjoy what you’re eating.”

More from Susan Thomas on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.