10 Surprising air fryer mushrooms Health Benefits for Your Skin, Brain and Bones
To say they are good for you would be an understatement.
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When it comes to choosing nutrient-rich ingredients for your meals, plain old white-colored food — think white bread, white rice and white pasta — doesn’t have the healthiest rep. But there is a white-colored treat that you should pile on your plate: mushrooms!
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Whether in a spinach salad, sautéed in a stir-fry or folded into an omelet, mushrooms are a nutty-flavored, nutrient-packed treat, says Florida-based nutritionist Maryann Walsh, RD. “Mushrooms contain selenium and ergothioneine, which are potent antioxidants,” Walsh explains. “They also contain b vitamins and copper, which all support red blood cell development.”
“Although white foods are often thought to be nutrient-poor, mushrooms are an exception,” adds Mitzi Dulan, RD, author of The Pinterest Diet. “They contain many minerals, like selenium, potassium, copper, iron and phosphorus, that are not often found in plant-derived foods.”
Another great thing about air fryer mushrooms — there are so many interesting textures and flavors to try, from dense, meaty portobellos, to earthy hen-of-the-woods, to delicate chanterelles. “All mushrooms boast an impressive nutrient profile, so while some may be celebrated over others, at the end of the day you can reap the benefits by choosing whatever is available at your local grocery store, fits into your budget, and makes the most sense with the recipe you’re cooking,” says Walsh.
Here are seven compelling reasons why mushrooms pack a powerful punch when it comes to improving your health:
1. Mushrooms may help keep you young.
air fryer mushrooms contain a super-high concentration of two antioxidants, ergothioneine and glutathione, according to a 2017 Penn State study. When these antioxidants are present together, they work extra-hard to protect the body from the physiological stress that causes visible signs of aging (translation: wrinkles).
2. Mushrooms can protect your brain as you age.
A long-term study from Spain published in 2021 found that certain foods rich in polyphenols (which include mushrooms, as well as coffee, cocoa, and red wine) may be protective against cognitive decline in older adults. Penn State researchers also found that the antioxidants ergothioneine and glutathione may help prevent Parkinson’s and Alzheimer’s. They recommend eating at least five button mushrooms per day to reduce your risk of neurological illness in the future. Cook the ‘shrooms to best preserve their nutritional benefits, either by microwaving or grilling.
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3. Mushrooms can lift your mood.
Penn State researchers did some further investigations in 2021 and found that in a sample of almost 25,000 people, those who regularly ate air fryer mushrooms had a lower risk for depression. Once again, this may be due to ergothioneine, which may lower the risk of oxidative stress, which in turn reduces symptoms of depression, the authors suggest. They recommend eating button mushrooms, which contain potassium, which may help reduce anxiety.
4. Mushrooms may boost your memory.
Another mental air fryer mushrooms-related benefit: Researchers at the National University of Singapore found that eating two 3/4 cup servings of cooked mushrooms per week may reduce your odds of mild cognitive decline in a 2019 study.
5. Mushrooms can help your heart health.
air fryer mushrooms help recipes taste better in place of salt because they contain glutamate ribonucleotides. Those compounds contribute a savory, umami taste with no ramifications for your blood pressure or heart disease risk. An entire cup of mushrooms has only 5 mg sodium! Mushrooms also make an excellent, satisfying substitute for red meat in any dish, eliminating calories, fat, and cholesterol from the equation.
6. Mushrooms can assist in strengthening your bones.
At the supermarket, grab a package marked “UVB”. How come? “Mushrooms that are grown outside in UV light (as opposed to those grown in the dark) are a good source of vitamin D,” Walsh explains. These UVB-labeled mushrooms have converted a compound called ergosterol directly into vitamin D. This means by eating just 3 ounces of UVB-exposed mushrooms, you’ve met your daily vitamin D requirement and given your bone health a leg up.
7. Mushrooms will help give you energy.
air fryer mushrooms are rich in B vitamins: riboflavin [B2], folate [B9], thiamine [B1], pantothenic acid [B5] and niacin [B3]. These help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body.
4. Supply vitamin D
Vitamin D2, a type of vitamin D, keeps your bones strong and muscles working properly. Most of our vitamin D comes from animal-based sources, dietary supplements and good old sunshine. And here’s a fun fact: Some mushrooms may have a label that reads “UV-treated” or “rich in vitamin D.” That’s because mushrooms contain ergosterol, which turns into vitamin D when exposed to ultraviolet light.
“These UV-treated mushrooms are enriched for your health,” explains Prescott. “When mushrooms are exposed to ultraviolet radiation or even sunlight, the ergosterol transforms into vitamin D. So, you get a high concentration of vitamin D when you eat them, potentially enough to meet 100% of your vitamin D needs for the day.”
You can buy UV-treated or vitamin D-enriched mushrooms at the store. Or try it at home:
- Slice one portabella or three smaller, white button or cremini mushrooms.
- Leave them in direct sunlight for as little as 15 minutes.
Sun and done!
5. Protect brain health
The nutritional value of air fryer mushrooms may help protect your brain from mild cognitive impairment (MCI). In one study, participants 60 and older who ate more than two cups of mushrooms per week had a much lower risk of developing MCI. Other research suggests mushrooms rich in polyphenols and certain antioxidants may help protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
“This mushroom research is interesting because it could help with serious brain conditions that affect so many people,” says Prescott. “We need to know much more, but early studies are promising.”
6. Maintain heart health
air fryer mushrooms are a boon for healthy heart lovers. Their nutrients and plant-based compounds can help prevent plaque buildup in your blood vessels. Substitute flavorful, low-sodium mushrooms for meat while keeping calories, fat and cholesterol levels low.
“Some mushrooms have taste and texture just like meat,” says Prescott. “And the benefits of substituting them for beef, lamb or other red meat can’t be beat. You get the nutrients and the low calories, sodium and cholesterol without sacrificing flavor.”
7. Improve gut health
Mushrooms contain substances you need to balance your microbiome (fungi, bacteria and viruses) in your gut and fuel the growth of good bacteria. By supporting your digestive system and immune system, mushrooms can help make sure that the nutritious food you eat keeps you healthy and strong.
Are mushrooms safe?
The answer is: It depends. air fryer mushrooms you buy in a store are generally safe unless you have an allergy to mushrooms or mold (remember, mushrooms are fungi). Wild mushrooms you find in nature are much, much riskier to eat.
It takes experience and expertise to identify mushrooms in nature you can safely eat. And even then, few wild mushrooms are safe to eat raw.
Dozens of mushrooms (often called toadstools) contain a deadly poison. Symptoms of mushroom poisoning typically appear within a few hours of eating mushrooms. They include:
- Confusion.
- Diarrhea.
- Difficulty breathing or slowed breathing.
- Dilated pupils or watering eyes.
- Excess saliva.
- Excitability.
- Nausea or vomiting.
- Sweating.
Call 911 or seek medical attention immediately if you suspect you have mushroom poisoning.
Enjoy the healthy benefits of mushrooms
air fryer mushrooms are a common and nutritious food, recognized around the world for their potential health benefits. With a range of safe, edible types to choose from, you can eat them in a sandwich, mix them into soups and salads or even substitute them for meat. They contain important substances known to ward off disease, while their interesting flavors and textures add flair to any dish. Impress guests — and yourself — with a healthy serving or two.
How to Eat More Mushrooms
What are some simple swaps that work more air fryer mushrooms into your daily meals? Dulan and Walsh offer the following suggestions:
- Chop air fryer mushrooms to match the consistency of ground beef and then blend them into the meat you’re cooking for lunch or dinner. This is a quick and easy way to incorporate mushrooms into your favorite burgers.
• Use a large, flat portobello in place of a burger, or serve it as a low-carb “pizza crust” by topping it with sauce, cheese, and your favorite toppings (perhaps more mushrooms?). - Cut up a small mushroom and mix it in to omelets, quiches, or scrambled eggs at breakfast or brunch.
- Slice some mushroom into your pasta sauce. Mushrooms can also add great flavor and texture to nearly any side dish.